New to Muscle and Strength

[zywee]

Hey,

Let me start off by saying I'm not one of those types that thinks 20 minutes in the gym once a week is enough, or that 2 months is all thats needed, but I always feel like my workouts are going no where and doing nothing, and as such I usually find myself stopping after a month or two. At the end of last year, I took it seriously, working out 6/7 days a week taking supplements to assist me and while I got stronger, I saw no noticeable improvement (didn't look any stronger).

So I came here, read a lot, and was hoping this time around I could actually make some real noticeable improvements.

I have some questions first, and I hope someone here can help me out.

I'm 6'1, 178 pounds, 19 years old. I'm active in the sense that I'm always on my feet: basketball, golf, gym ect, but still have some fat I want to get rid of. I don't want to be "huge" in any sense, just really fit and gain a bit of muscle.

Now the problem is: should I be focusing on losing weight, or gaining muscle? Many of my friends say "eat more often, 5-8 times a day" and you'll lose weight, and from what I've read on this website, that seems to be true. But at the same time, it also says if you want to lose weight, eat less calories. If I have less calories per day, I can't gain muscle.

1st) Should I be focusing on taking in more calories, eating 5-8 times a day, and trying to gain muscle? Will that burn the unwanted fat faster or slower then if I just focused on losing the eight?

2nd) When they say 5-8 times a day, exactly what does that mean? 3 big meals, and small portions in between breakfast, lunch, dinner? Are energy/protein bars/shakes just as good?

3rd) I work out for roughly an hour a day, but I'm worried thats because I rest too much in between each exercise. How long should I be taking in between each set, or does it not matter?

4th) Finally, I use this as a base for my weekly workout, is there anything wrong with this?

-Monday: Chest/Abs
-Tuesday: Legs/Abs
-Wednesday: Shoulders/Triceps/Abs
-Thursday: Back/Biceps
-Friday: Aerobic
and on any of those days I play basketball, sometimes everyday.

[linedriver465]

welcome to the site. read the articles and previous posts. use the "tools" link on the upper right hand corner of the site to find your BMR to figure out calorie intake.

[TeresaM]

Hi and welcome to the forum, I read your post and you don't say much about your diet except asking about calorie intake. Diet, as I have found from being on this site is key whether your bulking up or cutting, just a difference in the way you eat, but 5 times a day is very important,as is what you are eating in those meals. Read this sites nutrition posts and I know everyone on here will be happy to answer your questions.
Teresa

[BrianTheLion]

delete.

[DTjCW]

Originally Posted by zywee

Hey,

Let me start off by saying I'm not one of those types that thinks 20 minutes in the gym once a week is enough, or that 2 months is all thats needed, but I always feel like my workouts are going no where and doing nothing, and as such I usually find myself stopping after a month or two. Sounds to me like you just contradicted yourself. In order to succeed with transforming your body you need the right tools! A solid routine (which you can find in the beginners section of the site), understanding how crucial your diet is (this article is very helpful - Nutrition For Beginners), and then setting obtainable goals, ie putting half an inch on your biceps by x date. Then TRACK your progress via keeping a workout log on the site and have other members comment on it, weigh yourself each week, take measurements of your body, keep track with your bf%, and also what your body looks like. Consistency is key as Scrutiny would say. At the end of last year, I took it seriously, working out 6/7 days a week taking supplements to assist me and while I got stronger, I saw no noticeable improvement (didn't look any stronger).

So I came here, read a lot, and was hoping this time around I could actually make some real noticeable improvements.

I have some questions first, and I hope someone here can help me out.

I'm 6'1, 178 pounds, 19 years old. I'm active in the sense that I'm always on my feet: basketball, golf, gym ect, but still have some fat I want to get rid of. I don't want to be "huge" in any sense, just really fit and gain a bit of muscle.

You'll have to decide if you want to cut fat now and then do a growth cycle to build a bit of muscle, or bulk now and then cut. It's up to how you feel about your body.

Now the problem is: should I be focusing on losing weight, or gaining muscle? Many of my friends say "eat more often, 5-8 times a day" and you'll lose weight Although it will keep your metabolism up, it does not necessarily cause you to lose weight. Eating 5-8 small meals is very important in both a growth or cut cycle., and from what I've read on this website, that seems to be true. But at the same time, it also says if you want to lose weight, eat less calories. If I have less calories per day, I can't gain muscle.

As I stated about, you have to decide which one you opt to do first. As you have found, you can not do both simultaneously.

1st) Should I be focusing on taking in more calories, eating 5-8 times a day, and trying to gain muscle? Will that burn the unwanted fat faster or slower then if I just focused on losing the eight?

If you want to lose weight, find out your BMR and subtract 500. Build a diet around that, work out with one of the beginner routines, add cardio around 4 times a week either in the morning on an empty stomach or post work out.

2nd) When they say 5-8 times a day, exactly what does that mean? 3 big meals, and small portions in between breakfast, lunch, dinner? Are energy/protein bars/shakes just as good?

Smaller meals - the diet link I shared above will guide you.

3rd) I work out for roughly an hour a day, but I'm worried thats because I rest too much in between each exercise. How long should I be taking in between each set, or does it not matter?

60 seconds in between sets is good. 1.5 minutes between squats as they are a taxing exercise. Generally 60-90 seconds between sets and 2 minutes between exercises.

4th) Finally, I use this as a base for my weekly workout, is there anything wrong with this? Yes. Working out four consecutive days, abs three straight days in a row. Check out the beginner work outs to get you started.

-Monday: Chest/Abs
-Tuesday: Legs/Abs
-Wednesday: Shoulders/Triceps/Abs
-Thursday: Back/Biceps
-Friday: Aerobic
and on any of those days I play basketball, sometimes everyday.

All the best.

[5kgLifter]

^^ June 2008 last post

[DTjCW]

Originally Posted by 5kgLifter

^^ June 2008 last post

Haha what a waste of time. Didn't even notice. Lose.

[BrianTheLion]

Yeah, that's why I edited my post to say "delete." haha