New age, new start.

  • Hokenshi

    Posts: 387

    Jun 13, 2010 11:01 PM GMT
    So in about 45 minutes I would have been on the earth for 28 years and I feel it's time for a change. I want to take my gym experience up a notch.

    I want to build up a little muscle but I want to look toned and tight, what's the best advice you guys can give?

    I currently work out 4 times a week, doing cardio (treadmill and elliptical for an hour - 1.5 hours) and weights for about an hour each time I go. I currently use the Beach body work out which has two days of resistance workouts with super sets and 3 days of cardio....but I enjoy cardio so I do more.

    I've recently being getting into long sessions of cardio which keep my heart rate at around 155-160bpm for the majority of the session but I've heard good and bad things about HIIT, do the pros outweigh the cons?

    Also my upper body strength is pretty week, I can bench about 35kg 3 sets of 10-12 reps but towards the end I'm flagging, pull up are really hard I can do 3 with good form and another 3 that look sloppy. Any advice for exercises that can build more strength so I can build muscle.

    Living in Japan means I don't have access as easily to certain products, I.e. whole-wheat pasta, bread or brown rice (they LOVE the white) so any advice on other forms of carbs which will help me gain a bit of mass but not put on too much weight.
    Also protein wise should I start using tofu as a meat substitute a few times a week? The meats out here tend to be a little fatty.

    I've always been a gym novice but want to really start getting more outta my time there, so any and all advice is appreciated
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    Jun 14, 2010 5:01 AM GMT
    Well first of all, Happy Birthday. Secondly, read up on hypertrophy and then get ready to eat. Your current workout seems fine for maintenance, but you want to "take [your] gym experience up a notch" so you are looking for gains, we need food for you.

    Concerning HIIT, the pros do outweight the cons but if you are "addicted" to cardio, you are going to have a hard time seeing the gains you want. You should make a commitment for a month of trying something really different.

    I can elaborate but this is long enough for a first post.
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    Jun 14, 2010 5:48 AM GMT
    Pinny saidWell first of all, Happy Birthday. Secondly, read up on hypertrophy and then get ready to eat.


    Chucky, is that you!? A sane, respectful version with no trace of folks or fatasses!?
  • Hokenshi

    Posts: 387

    Jun 14, 2010 1:37 PM GMT
    Cheers for the advice, and the happy birthday, so I read up a bit and I think I'm going to try gradually increasing the weight and reducing the reps.

    I'm a little nervous about increasing the amount of food but reducing the length of cardio, I don't want to avoid putting on fat and turning it into muscle, I'd rather head straight for lean muscle.

    Any advice or examples of foods I should be trying to track down in my local Japanese supermarket? As I said before brown rice and wheats products are pretty scarce so maybe fish or vegetables that can help promote muscle growth would be a better option.

    Also what about supplements? Any reccomendations?
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    Jun 14, 2010 1:46 PM GMT
    If you want to head straight to lean muscle, try the Real Jock 12-week lean muscle program. It is pretty decent.

    As for eating, it is a double-edge sword because you need the carbs to maintain such a high level of cardio; on the other, you want to change this.

    As chicken, beef, and pork won't be the best cuts/low-fat try getting lean fishes, eating that and coupling it with a 1-2 times a week tofu use. Tofu is great, but I would rather your protein intake mainly come from an animal (meal-wise). If you supplement it with some powder you should have no trouble.

    Good luck
  • Posted by a hidden member.
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    Jun 14, 2010 1:47 PM GMT
    Ciarsolo saidChucky, is that you!? A sane, respectful version with no trace of folks or fatasses!?

    I am trying to impress you.
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    Jun 14, 2010 2:23 PM GMT
    if you are doing the cardio because you like cardio that´s fine, but you need to know it´s fighting against your desire to get bigger. in fact a 2 1/2 hour work out is not going to get you bigger, it´s training for stamina.

    HIIT is great if you do cardio just for utilitarian reasons (fat loss, heart fitness). It´s not so fun
  • Hokenshi

    Posts: 387

    Jun 15, 2010 7:38 AM GMT
    So since it looks like I'm stuck with white rice as my source of carbs should I do more cardio than the lean body work out suggests?
    30 minutes twice a week and a long walk doesn't seem like it will count for much.