Alright let me give some background info first. I got back into working out regularly 3-4 times a week 5 months ago and have kept it up. Before that, I played HS football and already had already built up muscle through workouts, etc. At about the 3 month mark, I noticed that I had gained more muscle and cuts throughout my arms and chest, and my abs were considerably stronger (but not that cut) then when I first started out. Ever since then, I really haven't noticed anything different. I look just about the same since the 3 month mark, I haven't improved that much on my bench and incline, and my abs seem to be about the same. I tried changing my routine so I wouldn't run into the Plateau effect, but that hasn't seem to have worked either. Let me also add that I didn't use any supplements during this time. I've also about 12 pounds. A friend of mine recently told me to start taking more protein, specifically the supplement MuscleMilk, and I should notice big results in a couple of weeks, along with exercise and cardio of course. I'm a little skeptic so I came to the board to get some advice (I know some of the guys here are pretty smart when it comes to this kind of stuff) So here are my two questions: 1) Does anyone have experience with MuscleMilk (or any other protein supplements) and can tell me if they work or not. If they work, what are the proper ways to use them (before/after workout, before bed, etc) and if they really do speed up the results. 2) What are some ways to strengthen my abs/core? I usually do 100-120 sit-ups every workout. Thanks and sorry for the long post.
Even though your an Aggie I'll divulge some tips. 1) If you want to increase size/gain muscle you need to eat. -Take your body weight and multiply it by .7 - 1 gram of protien. That's how much protien you need to eat during a full day. -you need to eat more calories than what you excert perday. A surplus if you will. 2) during any training it is important to remeber that you body adjusts. So choose a program stick to it for 3 months and vary it a bit during the period. Once completed take a week off from all excersising. After said week begin another program. -Use ON 100% Whey as a protein source. That Muscle milk has a ton of calories that I would rather allocate towards real food. Also, Remeber that your body can use 30-40 grams of protien at a time. anything over this is just waste. Always take a protien shake after a workout. Your body absobs it faster. Follow that with a meal about an hour later. I drink a shake consisting of water, bannana, strawberry. 1.5 scoops of Whey Protien, and 1 tbsp of peanut butter. Plus I take some Amnio Acids. If I'm trying to loose weight I loos the Bannana and Peanut butter. -Try Pilates for strengthening your core. It does wonders. Plus there are always HOT chicks in the class. Your instructor might be hot as well.
Whoa, an Aggie? I'm a Longhorn! Check my sig. I eat twice a day, usually a Tuna sandwich for lunch and whatever I can get for dinner.
I was joking. You really need to eat more. I don't know your wight and such but when I'm Bulking I try and take in 2500-3000 calories per day. When I'm cutting I shoot for 1800-2100 per day.
I'm 195 pounds and am about 6'0. I'll try and eat more, but I'm usually just not hungry or grab a snack in between classes.
In regards to question 2, are you trying to get six pack abs or just have them strengthened? If you are trying to get six pack abs, then you need to cut your body fat to a low enough percentage to make them visible. So thus first get your body fat % checked at the gym. Then when you are near 11-12% and below you will start seeing ab definition if you have been doind ab training. Many classic bodybuilders of the 1940's and 1950's never really worked their abs out until their body fat was low enough. It was a waste of time. I always kind of laugh to myself when I see someone doing an ab workout when they appear to be 20% bodyfat or higher. There is no point. They should be hitting the cardio first and foremost. To jumpstart your fat loss, try HIIT cardio as it is the most efficient way to lose fat.
I wouldn't say six-pack, but more in terms of toned/tightened. I used to be overweight until I lost 30 pounds, so I've got some loose skin. The HIIT is the high-intensity thing where you go hard for like a minute then relax and repeat the process right? Is there a way to check body-fat if the resources aren't available? I use the gym on campus..
I googled HIIT and I found out some information, but not enough to help me understand how to begin. Would you mind explaining, Mr. Brightside?
HIIT is simple. You already have the basic concept. HIIT works because it boosts your metabolism and help you to continue burning calories long after you have finished your workout. Simply get on a cardio machine like treadmill, elliptical machine, or stationary bike and use full effort for 30 seconds, and then go at normal pace for 30 seconds. Do this for 12 minutes straight. For someone just starting out in HIIT I would suggest doing it for no more than 4-5 minutes, and then build up to 12 minutes or longer. When I say use full effort for 30 seconds, that means your heart rate should be at 90% of maximum rate. To calculate max heart rate take 225- your age and this will be your max heart rate. So if you are 25, your max heart rate will be 225-25===200 beats per minute. So 90% of your max heart rate will be 180 beats per minute. This will be your goal to see if you are using enough effort on the 30 seconds of full effort. So use full effort for 30 seconds and then normal standard speed for 30 seconds. You will need a heart rate monitor to see your heart rate, or better yet use the ones on the machine if you don't have one. HIIT is much more better than standard cardio b/c it is a more time efficient way of exercising. Instead of slogging over a 40 minute treadmill session, you can get more benefit in 12 minutes of HIIT.
http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html This body fat % test uses measurements of your weight, waist, arms and stomach and is pretty accurate.
from the last time i saw you, you definitely bulked up. just like brightside said, if you want to see definition on your abs, you have to cut. not eat more. the best way to get an HIIT workout is to play full court basketball. you're usually joggin on offense and hauling ass on defense.
Uh... how about improving one's general strength or performance in multiple sports or avoiding back problems?
That's very true, but when I speak to these people most of the time they say their goal is to get defined abs.
A really good program is one I'm starating on today. It's supposed to increase muscle mass while maintaining strength. In combination with HIIT the results are said to be fantastic. IT's called HST (Hypertrophy Specific Training). Here's a link explaining it. http://forum.bodybuilding.com/showthread.php?s=&threadid=280813 I'll let you know how thing progress. I've tried HIIT. Running on the treadmill exclusively. I'll tell you that it wiped me out completly. I lost weight and hardly lost muscle mass. In fact for some odd reson my legs bulked up and got toner. PS. Since you lost a lot of weight you might try replacing it with some muscle mass. Skin usually shrinks back but it helps if you have more muscle.
think about what marathon runners look like compared to sprinters. sprinters have serious muscle mass.
along w/ the sit-ups/crunches you already do, do about 200 crunches a day on a "body ball" (those big rubber balls at the gym, usually used in cardio classes...) i used to cycle 25 miles on the weekends. i did ~500 sit-ups/day + 300 crunches on a body ball/day, along w/ pushups, "supermen", dive bombers... ate mostly chicken and white rice w/ water. no junk food... 3 months i was ripped... (i was a work out junkie before but could really get a lot of definition. especially in my stomach/abs...)
Muscle Milk is Garbage. Filled with calories, fat and carbs. Nutrition is #1, working out is secondary. If you want to learn how to eat properly, check out this site and read the forums: www.precisionnutrition.com And read the articles on this site (this guy is from UT, has a phd in Nutrition) www.johnberardi.com
Unless you are a genetic freak, you can't get definition in this area no matter how much you workout if you aren't eating properly. Nutrition is # 1
2.3% body fat?! I know i'm lean but that seems a bit low. but to the original..seems you just plateaued. I assume you are trying to add weight...are you going higher weight and lower reps? you're right to change up the routine though. as others have said, more protein and calories in general. I'm unfamiliar with "musclemilk" and it just sounds silly...i'd just stick with natural whey protein. read the labels closely though...i saw one that had 27% cholestoral per serving . shoot for aroun 1 gram /lb you weigh, or even more. i would actually get away from normal situps, or at least limit them. use ball exercises, leg raises or/and even the machines. note: advice from an amateur
