Cardio vs Lifting.

  • Schwarzie1229

    Posts: 3

    Dec 29, 2011 6:27 AM GMT
    A short summary is I just turned 18, I am 6'1 and 140 lbs and as skinny as can be. I have been sick for 6 years which made me a couch potato. But recently I have been doing some running and I need to know first a diet I should follow before and after a workout. (I do have muscle milk, but do I eat with it or what?) Also should I work on Cardio before I do any kind of lifting or should I do both? Any help and answers would be great. I have a high pulse, Usually about 40 beats above the norm when getting exercise. So I need to maximize my muscle build with the little time I can actually workout.
    A side note, my specialist tells me to get as much exercise as possible so I can build up muscle. So Cut Muscle would be best...
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    Dec 29, 2011 2:56 PM GMT
    Just repeating what I've heard on the interwebs, but apparently cardio shouldn't be done on the same days you are lifting. There is also a lot of buzz about a pre-workout protein shake and post-workout meal high in protein.

    I find the r/fitness FAQ to be informative.
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    Dec 29, 2011 9:28 PM GMT
    I'm so sorry to hear you were sick for that long. But it's good that you're well enough now to get to the gym.

    Honestly, if I were your weight and height, I wouldn't go anywhere near cardio. You're very thin and the last thing you need to do is burn more calories because it sounds like you've got a very fast metabolism, especially if you stayed that thin while you were a couch potato.

    I would focus on weight lifting, full body stuff, three times a week and eat more, especially more protein. Pre- and post-workout shakes can help you get more protein in your diet too.

    I'd highly recommend Starting Strength as a lifting program since it sounds like you're a beginner. I've been doing it since August and I've never had better results with any other program. Here's a link on Amazon if you're interested http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738

    Typically, if it doesn't bother your stomach (it bother's mine), you want to do some whey protein about 30 mins to an hour before lifting.

    Then right after you work out, you want something high in simple carbs with some protein. This will help refill your glycogen stores quickly after lifting. There are some products on the market that have this in a powder form you can just dissolve in water, like Optimum Nutrition 2:1:1 Recovery. They're kind of pricey, though. You could also try something like eating pretzels and having another whey protein shake. Another easy post-workout drink is good old-fashioned chocolate milk. The protein in the milk and the sugar from the chocolate is actually very close to the ideal ratio of carbs to protein.

    If you find yourself gaining too much fat, then worry about cardio and cutting down on carbohydrates. But it sounds like you won't have an issue with that. Just make sure you're eating good food and not too much fast food and junk.

    Hope that helps.

  • Schwarzie1229

    Posts: 3

    Dec 30, 2011 9:32 AM GMT
    Thank you for the help. I will try doing what you said and hopefully see some results. I am still in high school and I know some buddies that can guide me more on what to lift. The diet was the biggest thing I was wondering about. Also are cheeses (other than cottage cheese) good for muscle building?
  • Schwarzie1229

    Posts: 3

    Dec 30, 2011 9:47 AM GMT
    Also I am eating a lot of fruits and berries, should I keep doing that?
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    Dec 30, 2011 10:07 AM GMT
    R3dsb0w above is right! !!!!
    Fruit and berries are good for you! Keep eating them. Rich in vitamins and full of fibre for ur increase in protein to aid bowel movement during ur diet adjustment
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    Dec 30, 2011 4:07 PM GMT
    Schwarzie1229 saidThank you for the help. I will try doing what you said and hopefully see some results. I am still in high school and I know some buddies that can guide me more on what to lift. The diet was the biggest thing I was wondering about. Also are cheeses (other than cottage cheese) good for muscle building?


    I'm not a fan of cottage cheese (barf). But I've heard it's great if you like it. Ricotta cheese has a lot of whey in it so that's a good option, too. Polly-o string cheese is always tasty.

    Meat's gonna be your best friend, though, for getting more protein. Try to get some at every meal if you can. I've found it to be the easiest way to up my protein intake. A lot of people suggest at least one gram of protein per pound of bodyweight, so maybe 150 grams a day for you at first.

    Aim for lots of whole grains as well. Brown rice, whole wheat bread, oatmeal.

    And don't be afraid of fat. It's an important precursor to testosterone, which'll help you build muscle. I mean, don't go out of your way to eat loads of saturated and trans fats, but don't feel like you have to eat non-fat everything.

    You might want to try tracking your food for a few days to see where your calories and protein intake are at. I'm a fan of DailyBurn.com. They have an app too so you can track on the go.

    Good luck, man.