Gotta know: Chest/back/overall midsection

  • Artesin

    Posts: 482

    May 23, 2009 3:52 AM GMT
    So i stopped going to the gym for about 4 months while I was on swim team practice every day for 2 hours, problem is that was 3 months ago. Now Im at a loss of just what I should do and Ive forgotten so much that I knew about working the upper body. Sad part is I still didnt manage to train my abs enough in swim team to make them visible.

    Basically I need a small bit of advice and a few solid workouts that I can do to train shoulders, chest and abs that will get me at least some mass within the next month or two. If I continue to swim 4 days a week, an hour at a time, would that also interfere with trying to put on another 5-10 lbs of muscle from my waist up to my shoulders?

    Also after I build the mass that I want what would be a good way to add in some definition and just upkeep the maintenance without getting any bigger?

    What's worse is that I could take in an endless amount of calories, especially at my age, and barely gain a pound so usually I let temptation get the better of me and then at other times I go into a health nut craze and eat so well that while I may be getting over 100g of protein a day from food alone that I could have a calorie deficit (partly due to being a vegetarian).

    Anyone care to simplify my conundrum? All I really want to do is jsut build my shoulders, pecs and have my abs in proportion to them!

    As it stand Im 5'11 and 167 lbs with the bulk of my muscle down in my legs. Fat content is maybe all of 6-8%
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    May 23, 2009 7:42 AM GMT
    Go to RJ's homepage. Scroll and in the center column you will find...


    Choose the muscle group you want and RJ will display a list of appropriate exercises with videos/pictures demonstrating how to do them.
  • SwimNP

    Posts: 52

    May 23, 2009 4:05 PM GMT
    Chucky will probably reply, and he is right, "eat more" haha. Just from what I read so far, I can see diet is key.

    What kind of proteins are you eating? I understand that you are a vegetarian it's unlikely that includes chicken breasts, turkey, etc. Milk is a very good complete protein. There's a difference in the types of protein: complete in incomplete proteins. The complete protein contains all the essential amino acids the body can't make while incomplete lacks some of them. So it's possible to eat a pound of whole grain pasta (pretty high in protein) but see no results. Finding food sources that complement each other (contain a variety of amino acids that will form a complete protein like a peanut butter sandwich or rice and beans) source is key!

    Metabolism is very important too especially for younger people. If the daily protein is in check but one is running an extreme caloric deficit, the body starts getting energy from the protein you consumed. Eat lots of carbs/fats so the protein can do it's job. Also, the body can only absorb so much protein at a time (don't quote me on this but like 30-40 grams in 4 hours) So drinking a 80 gram protein shake after a workout is overkill. Space it out if you can.

    Absorption percentages/ratios of the foods eaten is also important. Vegetarian sources of proteins usually have low ratios (like if you were to eat 40 grams of a whole wheat source, only like 50% would actually be absorbed. Some vegetarians might have to eat more protein than they realize because of this. Animal sources of protein have a much higher ratio. If you can eat Milk, Yogurt, Cheese, Soy milk, Salmon, and especially eggs, go for these! Most of those protein sources are absorbed fully! Good Luck to you icon_biggrin.gif
  • SwimNP

    Posts: 52

    May 23, 2009 4:12 PM GMT
    Oooh yeahz, I'm a swimmer too. I only swim like 2x/week now so I can afford to do a weighted shoulder workout. Maybe ask a trainer about how you can space apart your swimming and shoulder workouts (if that needs to be done). Try not to overtrain the areas you want to improve as results come with the rest periods.