let me see if I got this right.

  • Posted by a hidden member.
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    Apr 08, 2008 8:28 AM GMT
    Ok so to build an all around well balanced body it must be worked in cycles correct ?

    Meaning that when you want to build muscles to various sizes you must take in more calories than you normally would consequently working hard enough to prompt your body to manufacture more testostorone and growth hormone. Which would create a message to repair the muscle and repair it from future onslots ? Cardio should only be done as a warm up to prevent injury and should be limited to not burn off any calories that may be needed to repair said muscle. Consequently this requires a weight of around 85% of the one weight max for each rep and set. Though I am still confused about fat intake say on a 3500 calorie diet. How much should be taken in that it would help pad but not turn you into a gelatinous mass?

    Now to create definition and those sexy cuts that every man would die for, weights now have to trimmed down to a 50-65% of one weight max and reps increased from 4-6 to 10-12. I still don't know how many calories in each department one should limit themselves to. Along with strength training how much cardio should be performed? With diet, cardio and a cutting routine combined wouldn't that spell disaster for mass already accumulated and ultimatly result in a small loss?

    Are there any exercises that work better for cutting than for bulking?

    Now I got to thinking (which is usually a very half assed act): If more than enough calories were taken in than the body needed to live off and repair any worked muscles could cardio still be performed using all excessive calories as padding ? it seems logical as all repairing muscles would be kept safe. I would hate toreally start building and lose my swift edge.

    I've typically been going through the work out motions and have kind of hit a rutt, which I beleive could be demolished with a bit more information because as we all know confusion leads to frustration.
  • GQjock

    Posts: 11649

    Apr 08, 2008 10:41 AM GMT
    Sounds to me like you're loosing the forest for the trees
    Don't get lost in all the details
    You have the major things right...yes you do need more calories to build muscle
    but watch the fat...that should always be kept to a bare minimum
    cardio...can be done more than just as a warm up
    one or two days a week of it is fine
    when you want more definition you don't need to overhaul your training...it's more diet related
    hi protein no fat... lo carb
    lots of fruits and vegetables
    and increase the cardio
    and the main thing is watch and listen to your body
    see what it responds to because everybody is different
  • Posted by a hidden member.
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    Apr 08, 2008 11:05 AM GMT
    Someone who knows a lot more about this than I do will probably post something here soon, but until then, here's what I've picked up on the subject:
    The body takes fuel to do anything and build anything. If you burn more than you take in, you eat up the internal stores you've built up, which can effectively include muscle just as much as it includes fat. Different foods get used differently. So the amount of each food (split up into protein, fats, and carbohydrates is as in-depth as I can wrap my brain around) proportionaly, is as important to consider as the total amount you put back in a day.
    For the 3500 calorie/day diet you mentioned, those 3500 calories need to be distributed appropriately among the proteins, fats, and carbs you put back in a day.
    The simplest way of putting it that I can think of is putting in relatively few calories makes you smaller, and putting in a lot of calories makes you bigger. Manipulating how that happens (say, making sure it's only body fat that gets sacrificed to make you smaller, or only muscle being built to make you bigger)takes math. There's a lot you can dig up on amounts and proportions, and corresponding types of exercise, to meet your goals, and it all has to be tailored and applied to your specific body. Keep in mind that the factors you need to consider in developing an accurate fitness plan also change slightly daily due to variables like your activity, stress, health, how cold it is outside, how much muscle you already have... TONS of variables.
    For this reason, there's a balancing act that needs to be done if you're going for, say, big muscle/low body fat. The more precise you can be, the better.

    My boy and I have different body types and different goals, and in trying to come up with a good plan for both of us, I'm starting to realize how different our diet and exercise plans need to be.

    Also, you mentioned being confused about fat intake and it's relation to turning you into a gelatinous mass. On the whole, "fat in = fat body" isn't true, not directly (correct me if I'm wrong, fellas). Again, it's about proportions. For example, I'm aiming for protein being about 36% of my diet (by calories) and the rest being split evenly between fats and carbs. By weight the numbers are different, of course, I think 43% protein, 17% fats, and 39% carbs (in grams, if that matters). My goals and priorities set me on a "err on the side of eating more" bias because I'm more concerned with building muscle than losing body fat, but that's just me.

    The more I try to research the stuff, the more I realize how much there is to it, and you really need to speak to a professional to nail it down, but I hope this post help you at least fill in some of the grey areas you asked about.
  • Posted by a hidden member.
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    Apr 08, 2008 1:27 PM GMT
    On the Fat intake.

    Fat intake should always be between 15-30% of your daily calories.

    Not all fats are created equal.

    EFAs like Flax Seed Oil are actually Thermogenic and help you burn fat. They also help prevent immflamation and lubricate joints.

    Also if you are "Cutting" (getting more defined while RETAINING the musclemass you already have) you'll need to get your energy from somewhere since you're on reduced calories.

    Typically, you want to supplement with EFAs/Flax if you aren't getting enough healthy fats from your diet. (Eating fish 2 x a week such as Salmon).

    A good guide is 1 tablespoon for every 75lbs of body weight. A tablespoon of flax has about 14 grams of fat and 130 calories. Just make sure you add those into your 3500 calorie daily total.

    Cutting wise, you need to be in a calorie deficit. Most give the banner "-500" calories a day, but depending on your metabolism and size that might be too steep a cut. So go by -10% of your BMR or -15%.
    You should lose about 1 to 2 lbs a week. (You won't lose all 100% fat, you'll lose muscle too)

    Bulking wise, you need to be in a calorie surplus. Again adding 500+ calories each day may put on more fat than muscle. So I again would add calories in small doses such as +10% or +15%.
    You should gain about .5 to 2lbs a week. (Again not all muscle, some will be fat)

    Hope that helped,