Unofficial Fitness Thread.

[super kid]

I'm starting this fitness thread to anyone who has any questions about general fitness, and nutrition.

I am a personal trainer in Albuquerque, New Mexico.

My credentials are:
National Academy of Sports Medicine CPT
New Mexico Sports and Wellness Apprenticeship Program
Pursuing ACE weight management Certification

I will also be going back to school for Exercise Science.

So if anyone has any questions about fitness just ask!
I can write a work out plan for anyone of any fitness or any sports specific program. I am not a Registered Dietitian or anything of that sort, so legally i can not give you a specific meal plan. But, i can suggest foods to eat, and good supplements to take.

[Superfreak04]

Awesome, my new years resolution was to lose weight and gain muscle. I weigh about 153lbs. I go to the gym everyday. I lift weights every 2 days, and I run everyday. I just need help on what to eat, how much to eat, and when to eat it.

[super kid]

Get your body fat checked. How tall are you? Also, what is your split like when you do lift weights? example; Mondays: chest tries shoulders. Wednesdays: back biceps legs
As far as nutrition for losing weight, you want to cut out fats, and limit your calorie intake.

[Superfreak04]

I'm 5 foot 10 inches tall.
I don't really split when I lift. I do it all in one day, and rest for 2 days.

[super kid]

so, you must be pretty thin to begin with. I would do a split if you can. Lifting weights will convert most fat into muscle. If you really want to lose fat, circuit train. Do you work out in a gym?

[Superfreak04]

I do work out in a gym, and yeah I'm kind of skinny as most would say, but I do have a little bit of belly fat.

[HoneyMelonCalibrator]

5'10'' 160lbs. Trying to gain more muscle, not too concerned with losing weight. I already have a solid training plan, but extra advice wouldn't hurt.

mon: chest, back and run
wed: legs, abs
fri: biceps, shoulders, triceps and run

I don't really have a strict diet, I just try to eat a lot. Right now I'm not using any supplements other than GS 100% whey. Thinking about switching to serious mass, lol.

What sorts of compound exercises do you think I should focus on?
Do you have any specific advice in terms of my diet?

[super kid]

@superfreak: Since you work out in a gym, and if you want to continue how you're working out I suggest this; switch to working out three days a week, with two days dedicated to cardio. One day focus on all upper body and abs, day two focus on lower body and abs, and day three give a full body work out.

@honeymeloncalibrato: I would cut down on the running. That will cut your chances on gaining weight (muscle). If you could add another day, or do a five day split that would be better.

A good four day split would be:
Monday:chest and tri's
Tuesday: back and bi's
Wednesdays: legs, lower abs and obliques
Thursday: shoulders, middle abs, lower abs, and a mild run.

As far as supplements, i am taking optimum's serious mass. i just started so i will let you know as far as gains go. Another good supplement for muscle mass is Creatine. 2 to 5 grams of creatine monohydrate a day works perfect.

Edit: As far as sets, exercises, and reps go, if you're trying to build big muscle start off with a power month. for chest do 3 big sets of 2-6 reps. make sure you warm up first. then a fourth set of a cut set. usually flyes of some sort for 4 sets of 10-12 reps. The same goes with back and shoulders. For arms do 3 sets of 8, 6, and 4 reps. Not cut set necessary for arms. Always do pull ups on back days, and dips of tricep days.

[iironiic]

I'm a couch potato. I hope to change that this year.

[bob bob]

Originally Posted by iironiic

I'm a couch potato. I hope to change that this year.

although im the same lol

[Superfreak04]

So you're saying my schedule should be like this?
Monday: Upper body and abs + cardio
Tuesday: rest
Wednesday: Lower body and abs + cardio
Thursday: rest
Friday: Everything + cardio
Saturday: Rest
Sunday: Rest

[super kid]

Working out is addicting once you see progress.

Originally Posted by Superfreak04

So you're saying my schedule should be like this?
Monday: Upper body and abs + cardio
Tuesday: rest
Wednesday: Lower body and abs + cardio
Thursday: rest
Friday: Everything + cardio
Saturday: Rest
Sunday: Rest

That's a good schedule, or if you want add cardio into Tuesdays and Thursday. But, what you have there sounds go to me.

[Litodude]

Originally Posted by Superfreak04

So you're saying my schedule should be like this?
Monday: Upper body and abs + cardio
Tuesday: rest
Wednesday: Lower body and abs + cardio
Thursday: rest
Friday: Everything + cardio
Saturday: Rest
Sunday: Rest

30min run Sunday morning at a light but nonstop pace.

[Superfreak04]

Alright, sounds good, thanks!

[25thhour]

I have a weird question about eating habits.

I eat two meals a day; a small breakfast at about 7 AM, and a bigger supper at about 4 (Yeah I eat early) After my supper I try not to eat much untill the next morning. I dont eat the healthiest but I do eat fairly healthy. Why the heck am I gaining weight. I also workout for like 15 minutes a night and am involved in track, and cross country running.

Is it true that I need calories to burn calories/build muscle? Because if it is then this may be case ;P

EDIT: Btw, Im 6 feet tall 200 pounds

[kmay]

wow... I'm really fat.... =/

[Rubin0]

I lift things up and put them down.

[C@!]

Question

Is doing dumbbell pushups more effective than normal pushups?

[super kid]

Originally Posted by 25thhour

I have a weird question about eating habits.

I eat two meals a day; a small breakfast at about 7 AM, and a bigger supper at about 4 (Yeah I eat early) After my supper I try not to eat much untill the next morning. I dont eat the healthiest but I do eat fairly healthy. Why the heck am I gaining weight. I also workout for like 15 minutes a night and am involved in track, and cross country running.

Is it true that I need calories to burn calories/build muscle? Because if it is then this may be case ;P

EDIT: Btw, Im 6 feet tall 200 pounds

You're not eating enough through the day. I recommend all my clients to eat at least three meals a day, but no more than 5 meals. I found the best way to lose, and gain weight, is to calorie count. To keep your metabolism guessing, you have low calorie days, and high calorie days. For weight loss my work recommends no more than 1800 calories a day. Try count those calories and fluctuate them on a daily bases. Also, eat more meals. Not bigger meals but space them out through the day. Fruits and vegetables are good and are low in calories.

Originally Posted by C@!

Question

Is doing pushups with octagonal dumbbells more effective than normal pushups?

they can be. you can do different variations with octagonal dumbbells. For example: a push up in to a dumbbell row, or push up in to shoulder raise.

[25thhour]

Originally Posted by super kid

You're not eating enough through the day. I recommend all my clients to eat at least three meals a day, but no more than 5 meals. I found the best way to lose, and gain weight, is to calorie count. To keep your metabolism guessing, you have low calorie days, and high calorie days. For weight loss my work recommends no more than 1800 calories a day. Try count those calories and fluctuate them on a daily bases. Also, eat more meals. Not bigger meals but space them out through the day. Fruits and vegetables are good and are low in calories.

Okay, thanks. Is this the same for trying to build muscle too?