When I was in Italy earlier this summer for 3 weeks I was going to bed hungry...practically starving; the convent I was staying at served dinner at 7:30 and I was having the worst hunger pains around midnight...but there wasn't any place to buy food/snacks...plus no fridge. Thus, I lost about 8 pounds. Once I finally got back home after other travels and such a little more than a week and a half ago, I got back in the gym immediately. I've already put on about 10 pounds. Though, I feel a bit of that weight has to do with the Creatine. I won't go to the gym hungry, but I do need energy when doing weights/basketball. I'll mix regular Creatine with Gatorade or Powerade; G/P helps a lot and I don't know why more people don't use it when lifting. Of course I got like no fat energy storage. Depending on when I'm at the gym, I'll have a high-calorie protein shake (Mega Whey from GNC) about an hour or 2 after the workout, right before I go to bed, or both.
I never eat before I workout. I usually eat an hour or two afterward. I'm in pretty decent shape, but I don't work out for any other reason than I don't want to die. (I have type 1 diabetes). Besides, I'm already way too sexy. At this point, adding more of the sexy would just be unfair.
ok well obviously i don't have diabetes, but i run into problems when i workout on an empty stomach or without eating 5 meals a day. i get dark circles under my eyes, i feel completely dead and drained, and when i get home i just want to pass out because i feel like crap. i don't enjoy working out, but this problem has been by far the biggest reason why i haven't consistently kept up with it. does anyone else have this problem?
I'm going to join the gym at work. It's only 8 bucks a month and has very nice equipment. I will wait at least 2 hours after eating, before I work out.
you might want to drop in some sleep every once in awhile there buddy. people take sleep too lightly. try going to bed a couple of hours earlier. it'll do wonders for your energy and eyes.
i don't get as much sleep as i should, and it may be the cause of the problem, but the dark circles come out as my workout progresses. if i don't watch myself i start feeling sick and lightheaded. when i was working out consistently the problem was minimalized when i ate a ton of small meals throughout the day. i don't remember sleep having an effect on my problem. i was just wondering if there was any other way around this because eating that many times a day is very annoying. and i will try to get more sleep, but it's hard when you can't sleep. i have had sleeping problems all my life.
So what do you guys recommend to take or eat before going to the gym to build muscle mass. I have a good frame but i need to lose some of the stomach weight which i do cardio for but i lift as well and want to see better results.
I'm kind of in the same boat you are. I take aminos before and after working out. Much more effective at preventing catabolism than shakes and other stuff. I don't have anything specific I eat before working out, I just avoid foods like dairy stuff, spicy stuff, sweet stuff, etc. As that stuff can make me kinda quesy while working out. I just eat something with a moderate amount of carbohydrates and a decent amount of protein, ideally something like a tuna or chicken salad sandwich. Also, I wouldn't recommend trying to build muscle mass and lose weight at the same time, at least in any significant capacity. It's very hard to do both at the same time. I've been on a "lose fat and build muscle" diet and exercise routine (heavy weight training and intensive cardio) for about 2 months and I'm about to abandon it because it's taken me as far as it can (i've hit my ceiling for simultaneous fat loss/muscle gain), now I have to focus on one or the other. Probably going to go fat loss first (light weight training, more intensive cardio) then switch to a muscle mass gaining routine (heavy weight training, light cardio) because that will give me some extra room for growth having lost the extra fat. Also, remember to switch your diet accordingly, when aiming for weight loss limit your carbs and calories and saturated fats. When aiming for muscle gain eat whole grain carbs to fuel your workouts and ingest lots of protein and fiber to help build muscle mass. info link: http://www.thefactsaboutfitness.com/research/gain.htm
Thanks for the tip...i think i will try to lose the most fat i can at the moment while doing mild workouts and when i get to a weight i like then i will do more intensive weight training...i guess that is the only real way to go.
same boat with you guys, trying to get hella cut while building some muscle. But i'm losing fat and not gaining any significant gains as far as muscle goes.
The most effective way to lose that stomach fat is dieting man. It's tough as hell to get rid of the belly fat especially as you get older and ESPECIALLY if you've been hanging onto it forever like me. I'm getting there though but after years of damage I can only wonder how far I can go with dieting until there is just so much loose skin there. Definitely need to get enough protein daily in order to facilitate muscle growth and repair. At least 1 gram per pound of body weight is what most recommend. Definitely need to get that protein in there after you workout as well too. I drink one shake in the morning, one shake before i work out and one after i work out. Your basic whey protein is usually about 25g a shake. I've cut out alcohol (big killer) and I've cut out deep fried foods, anything battered, breaded or high in sugar. Good amount of carbs is good especially if you're working out. Atkins will only get you so far as I discovered. Another key is WORK OUT THEM LEGS!! Those are some huge muscles there that need to be worked out to burn calories.
dude, you don't need to cut if you're trying to gain muscle mass. after have seen you, you need to eat, eat, eat. gain some weight then you'll see the muscle mass. after you've gain the amt. you've wanted, then you cut.
this is a definite must. alot of people ignore the legs but working them out is crucial to burning calories. and i'm not talking about running (which helps), i'm talking about hitting heavy weights with them.
That's one thing that i have always done and worked out relaly well. I can say i have very very strong legs so that's not a problem for me to work out...hey it always allowed me to grab the rim easy throughout the years even though i wasn't the lightest person...actually love working out the legs...the upper body is where i need to work the most.
Like someone already said, you can't do both at the same time. You either bulk or cut and then do the other. If you want to bulk up, you need to be consuming atleast 1.5g of protein per lb. of bodyweight per day, and 3g of carbs per lb. of bodyweight a day. Keep your cardio to a bare minimum and limit your reps during this period. When you reach the size you want to get, then you begin cutting with a much reduced diet and heavier cardio.
Don't think of reaching a certian weight. If you are losing fat and not weight than your much better off. I'm in a serious fat cutting phase right now, and I don't go light in the gym. Genetically, it is possible to gain a little muscle when your first starting a workout program even for fat loss. So accept that it can happen and not that it won't. Just keep shooting to beat your previous work-out somehow and you'll be good to go. I have a 4 day split routine, basically 2 on 1 off. I primarily hit two major muscle groups in an hour, and do abs twice a week on top of that. I also have a rep range of 6-10. I also try to do 3-4 days of interval training for cardio as well when I'm short for time, instead of the steady 35-45min sessions. I have a protein shake in the morning since I really don't have time to do cardio right off the bat on an empty stomach in order to hit the gym before work. 2 scoops of GNC whey, 1 Banana, 1/2 cup of reg. Oatmeal, Ice and H20. ~500 Cal. I'll vary it a little bit. My post workout meal is usually 6 egg whites scrambled with 1/2 cup cottage cheese. Oatmeal again (I go through a ton of this), and some simple carbs like blueberries or strawberries. ~450 Cal Just make sure your eating protein at every meal and save your starchy Carbs for earlier in the day. You also won't lose any weight if you calories aren't below your daily burn. This is crucial to fat loss or muscle gain. Coffee is great to have before an "empty stomach cardio session" Good Luck P.S. Should I mention you need to be eating every 3 waking hours... 5 to 6 meals a day. period.
yea, i've noticed that. you get up pretty high for a "big" guy. unfortunately, for me, i didn't start working on my legs until about 8 months ago (i'm still inconsistent about it) but i've definitely noticed an extra boost and vertical in my jumps.
http://www.cnn.com/2006/HEALTH/diet.fitness/07/14/fit.food/index.html "Strategy: No matter what time of day you exercise, your muscles need carbohydrates as fuel, says University of Pittsburgh, Pennsylvania, sports nutritionist Leslie Bonci, R.D., the dietitian Pittsburgh Steelers football players seek for advice. And because you've had nothing to eat all night, your body needs fuel before exercising in the morning. Make it something "that's fairly easily digested" so that it doesn't feel heavy in the stomach, says Bonci. She suggests eating a small carbohydrate-rich snack about an hour before you work out. If you're up too early for that, Seattle, Washington, sports nutritionist and author Susan Kleiner, Ph.D., suggests drinking a glass of hot cocoa at bedtime the night before. That way, your muscles will have stored a little extra fuel for the morning. Best food choices: "I'd advise you to divide your breakfast calorie allotment so you have something light, primarily a carbohydrate that will fuel your body for exercise first, and then have a more substantial breakfast after exercise," says Bonci. All you need before exercise is 100 to 200 calories, mostly carbohydrates with a little protein and fat"
