[holyfear]

When I was doing low carb diet and running 5 miles a day, I loss muscle along with 40 pounds too.
I'm just speaking from my own experience, kjeon19
I'm pretty sure the body will consume other things besides just fat on a low carb diet.
It's weird to assume the body will only target fat.

[kjeon19]

When I was doing low carb diet and running 5 miles a day, I loss muscle along with 40 pounds too.
I'm just speaking from my own experience, kjeon19
I'm pretty sure the body will consume other things besides just fat on a low carb diet.
It's weird to assume the body will only target fat.

Yes, that is true the body will also eat away at your muscle, but not as much as a higher carb diet. Thats why the above posts I suggest more of a keto diet if your going to go on a low carb diet anyways. Only when your in KETOSIS your body will use FAT as fuel, not in a LOW-CARB diet. There is a big difference in a keto diet and a low-carb diet. Sorry if I didn't explain my self enough, but you're right low-carb diet = small fat loss, but keto diets = almost no fat loss. I know this for a fact because I've done it many times in the past 3 years of my life and have put many of my close friends on it. Also if you run 5 miles a day what do you think will happen? You're doing cardio that is increasing your heartrate at a rate which you're burning glycogen, then a combination of fat and muscle. Thats why when you do low-carb diets you should do a low-intense cardio routine to minimize muscle loss. Yes, to everyone low-carb or not you will lose muscle but the amount is very small if weight training, cardio, and diet is done properly. Know what type of training you have to do and how to eat to minimize muscle loss.

[kjeon19]

Sorry for cutting your post short.. I was wondering from your post. I go to the gym about 2 - 3 hours a day except for Sundays. However all of it is all in one session. You said it's best to do 1 hour in the morning, another at night. But NEVER more than 1 hour in one session. Is what I'm doing bad? O_O

I usually do 1 hour on the elliptical, then the rest of the time i lift weights...

If i were to do what you said, with the cardio on the empty stomach and cardio at night. Am I able to burn fat x3? I know each person is different. But I am just curious because I lift weights and all =_= and you said "especially if you don't lift any weights"

Sorry for the gazillion questions XD

Sorry for the late reply, I've had a very busy few days. First of all if you lift you really should lift first then do cardio. The theory behind running in the morning on a empty stomach which is proven to be true is when you wake up, your body is depleted of glycogen stores. When your body is depleted of these stores your body will target FAT when you do cardio, but only if you do the appropriate type of cardio i.e. LISS (low intense steady state) cardio. Now if you were to lift first you would deplete most if not all your glycogen stores and the cardio after your weight session will have the same effect as if you had in the morning, but I only suggest morning is better because in the morning you are 100% sure to have 0 glycogen in your body since you just woke up. If you lift first then do cardio you don't know if you depleted all of the stores and therefor you would possibly be doing a little extra cardio before you get fully depleted. Either or is good, as long as you're getting the cardio in. Yes, especially if you do not lift weights it is better to do cardio in the morning because later on in the day you probably have had carbs which will be stored. Then at night you will be doing some extra burning before you actually hit the fat stores. Hope this answered your questions. Don't think that what I suggested is the only way to burn fat, there are many ways to do it, but this is the best method I have found for myself.


**** FYI ****
There are many methods to losing fat, weight, ect. Everything I suggested are things that I have used to maximize fat loss and to keep the most muscle on my body. Just because I suggest LISS cardio doesn't mean its better then HIT cardio. I do both, but I use them for different reasons. If you want to do some other method of cardio that is up to you. In the end as long as you're doing something active to lose weight you're winning. I don't want people to think that everything I suggest is the only and best way to do things. My advice is only a suggestion to help you out, but YOU know yourself better than anyone else. I am a certified personal trainer with a ACSM - American College of Sports Medicine - http://www.acsm.org certification and a NSCA - National Strength and Conditioning Association - http://www.nsca-cc.org certification. I'm currently a student at University of Hawaii "Manoa" pursing a degree in nutrition. Personal training is what I do, but I don't in no way claim to be an expert. I know I'm good at what I do and all I can do is suggest my advice to you. Helping others is what makes me happy and as long as I know I'm providing some type of help either through the internet or hands-on, I know I did my job. If you want my advice just ask, but do not quote me to be 100% correct because I'm not claiming to know everything. Everything I suggest are methods that I have personally used or have had another individual try. I do not suggest methods that have not worked, but realize every person is different and sometimes results will change on a individual basis. Good luck to everyone and hope I can help someone else out in the future.

[KDramaFreak]

Sorry for the late reply, I've had a very busy few days. First of all if you lift you really should lift first then do cardio. The theory behind running in the morning on a empty stomach which is proven to be true is when you wake up, your body is depleted of glycogen stores. When your body is depleted of these stores your body will target FAT when you do cardio, but only if you do the appropriate type of cardio i.e. LISS (low intense steady state) cardio. Now if you were to lift first you would deplete most if not all your glycogen stores and the cardio after your weight session will have the same effect as if you had in the morning, but I only suggest morning is better because in the morning you are 100% sure to have 0 glycogen in your body since you just woke up. If you lift first then do cardio you don't know if you depleted all of the stores and therefor you would possibly be doing a little extra cardio before you get fully depleted. Either or is good, as long as you're getting the cardio in. Yes, especially if you do not lift weights it is better to do cardio in the morning because later on in the day you probably have had carbs which will be stored. Then at night you will be doing some extra burning before you actually hit the fat stores. Hope this answered your questions. Don't think that what I suggested is the only way to burn fat, there are many ways to do it, but this is the best method I have found for myself.

Ahh thank you kjeon19 for the very detailed post Hmm I think Imma try the weights first and then cardio after. If possible, I would like to do cardio in the morning too Umm what would you recommend for LISS? Walking? crunches? I don't know much about Liss and I tried googling it up but it doesn't give me any exampled besides walking, small jogging.

[kjeon19]

Ahh thank you kjeon19 for the very detailed post Hmm I think Imma try the weights first and then cardio after. If possible, I would like to do cardio in the morning too Umm what would you recommend for LISS? Walking? crunches? I don't know much about Liss and I tried googling it up but it doesn't give me any exampled besides walking, small jogging.

The best method I found that works for me is using the treadmill on about a 3.0 incline and 3.0 speed or faster. You want your heart rate to be a at a steady 115-125 heartrate no lower than 110 and no higher than 225, so a good median around 115 would be perfect. The point of this type of cardio is to stay in your so called fat burning zone which is about 65% but for majority of people its around 115-125. I increase and decrease the treadmills incline and speed to find the right target heart rate zone. It changes on a week to daily basis based on what foods, activity, supplements I have taken throughout the day / week. So constantly for the first few minutes I have to adjust the treadmill by upping / lowering both settings to find my target zone. This method I have to say is SOOOOOOOOOOOOOOOOoo boring, but I found it to be the most effective way of doing LISS cardio. Watch some T.V. if your gym has one or listen to music because you're going to need it LOL. Also just be aware it will feel like a fast paced walk and you wont really feel like you're doing anything till you get some time into the cardio, but when you get usually past 20mins you will be sweating or even be soaked. Just make sure you do more than 20mins or you wont be reaping the benefits of this type of cardio, and no more than a max of 1 hour in a session. I felt going past the 1 hour mark in a session really started to get me into a catabolic state The amount is up to you just adjust the amount to your needs.

[YummyRamune8]

So I'm 14 my weight is 100-110.(Depending on how much i eat)
I want to lose weight.
I'm not active and don't enjoy working out since middle school. I want to lose my fat stomach, please tell me what exercises i need to do. (My house has a treadmill)
What foods should i eat? My mom doesn't cook enough vegetables.
I want to build some muscles too. I have to lose the fat first!

[KDramaFreak]

The best method I found that works for me is using the treadmill on about a 3.0 incline and 3.0 speed or faster. You want your heart rate to be a at a steady 115-125 heartrate no lower than 110 and no higher than 225, so a good median around 115 would be perfect. The point of this type of cardio is to stay in your so called fat burning zone which is about 65% but for majority of people its around 115-125. I increase and decrease the treadmills incline and speed to find the right target heart rate zone. It changes on a week to daily basis based on what foods, activity, supplements I have taken throughout the day / week. So constantly for the first few minutes I have to adjust the treadmill by upping / lowering both settings to find my target zone. This method I have to say is SOOOOOOOOOOOOOOOOoo boring, but I found it to be the most effective way of doing LISS cardio. Watch some T.V. if your gym has one or listen to music because you're going to need it LOL. Also just be aware it will feel like a fast paced walk and you wont really feel like you're doing anything till you get some time into the cardio, but when you get usually past 20mins you will be sweating or even be soaked. Just make sure you do more than 20mins or you wont be reaping the benefits of this type of cardio, and no more than a max of 1 hour in a session. I felt going past the 1 hour mark in a session really started to get me into a catabolic state The amount is up to you just adjust the amount to your needs.

I personally hate the treadmill but i shall give it a try once again XD Thankkk youu once again for the detailed post :] You've been really helpful to me!

[peaches*]

NO, for females I do not advise doing this......... the male body reacts differently to this type of dieting so please unless you are considering becoming a bodybuilder or something stay away from these crazy almost 0 carb diets. There are other more effective methods out their for females. Simple dieting and cardio with do wonders for you just stick with that. The foods you suggested are right on, just adjust your diet, eat smaller portions / more frequently, but the most important part is the cardio aspect. Cardio is the #1 thing that is gonna make you lose ASAP. Make sure your diet is in check then adjust your cardio. You will notice a great decrease in weight the first week (water weight) possible some fat and real weight loss. After that keep doing what your doing till you start seeing minimal results, once you hit this part increase the cardio, you keep increase till you get to 1hr max in the mornings and a 1hr max at night so 2hrs total throughout the day but never more than 1hr in 1 session. After that if u still don't shed thats when u adjust your diet from there, but i'm sure doing a little bit of cardio and eating right will get you where you want to be in 2months if you are as DETERMINED as you say your going to be. As far as cardio goes I gave you guide lines for getting extremely thin, so thats just in extreme cases you would resort to that much cardio. I only did that when I wanted to be extremely thin before a competition. Anyways I know you got a busy life so if you can manage cardio in the morning (fasted cardio) on a empty stomach when you wake up about 30min-45min a day with the right diet you will be golden in less than 2 months for sure. If you schedule doesn't allow for cardio in the mornings then I guess you will have to do it when you got time, but like I said its best to do cardio right when you wake up especially if you don't lift any weights. The effect is like burning fat x3 because all your glycos stores are depleted, but enough of me babbling. Good luck with your weight loss, I'm sure in 2months we will see a new you. Keeps us updated of your progress, I'm very interested to see how well your diet goes.

thanks. yes, i'll post pictures or post stats after one month. im starting tomorrow 11/19/09.

[sojuiicy]

You have any suggestions for me into persuading my boyfriend to work out. He's got the right body for it, he's tall and he's not fat, but he's a little on the chubby side ever since we started dating.. LOL going out to eat too much. I'm trying to lose weight to and go back to my old self, and I want him to join me too : ) so we can motivate each other. I'm open for any suggestions!

[kjeon19]

You have any suggestions for me into persuading my boyfriend to work out. He's got the right body for it, he's tall and he's not fat, but he's a little on the chubby side ever since we started dating.. LOL going out to eat too much. I'm trying to lose weight to and go back to my old self, and I want him to join me too : ) so we can motivate each other. I'm open for any suggestions!

Well s*** any girl who wants to workout... i know is a deff + for me. Unlucky for me, my girl isn't as motivated as you are lol. Your boyfriend should be lucky he has a girl who wants to stay fit, that right there should be enough motivation for him to go with you. Maybe you could try to help in the eating department for him and yourself? Try, eating at healthier places or making better choices on the foods you eat to cut down on the bad eating? Don't know if that would help, but its a suggestion. All i know is if you really want to make a turn-a-round you really have to want it. Good luck to you and your boyfriend.

[sojuiicy]

Thanks, I just don't want to force him into it that's why. So I guess it's not something you can just change over night and it's a gradual thing. Well I'll keep trying to persuade him to healthier choices

[fightforfreedom]

Hi Just wanted some tips on my nutrition and routine(s)

Firstly my nutrition goes as follows:

Meal 1: 4 Eggs (2 Yolks), 2 Slice of whole grain bread, Bowl of cereal or Instant Oat meal, 2 Scoops of protein powder

Meal 2: 2 Muesli Bars (wheat and raspberries), Two cans of tuna, 2 piece of fruit

Meal 3: Pre workout; single serving of Creatine (5 grams), 1 Scoop of protein Powder

Meal 4: Post workout; 2 scoops of protein powder, orange juice

Meal 5: Lean meat either: steak, turkey, chicken, fish with fresh or steamed vegetables

Meal 6: Single scoop of Protein Powder

My routine:
I use a four day split up, and unlike most people, my first day is a tuesday not a monday, due to my schedule

Day 1: [Tuesday]
Chest
Dumbbell Press, Drop Set 4, Reps 15, 12, 10, 8 - X 2 Cycles
Dumbbell Fly, Drop Set 4, 15, 12, 10, 8 - X 2 Cycles

Chest Press Drop Set 4, Reps 15, 12, 10, 8
Machine Fly 4 Drop Set, Reps 15, 12, 10, 8
Decline Pushups 3 Sets
Foward Dips 12 Reps 3 sets

Triceps
Cable Pull down drop set X 2 cycles
Triceps extensions 4 sets, 12 reps X 2 Cycles
Close grip dumbbell press + close grip push up Supersets of 3
Triceps dips 3 sets, 12 reps

Abs
Weight crunches Drop set, 12 reps of each drop X 2 cycles

Day 2: [Wednesday]
Back
Wide group pull up machine Drop 4, Reps 15, 12 , 10, 8 [Second cycle reps 8, 6, 4]
Close grip chin up 4 sets, reps 12, 10, 8, 6 X 2 Cycles
Dumbbell rows 4 sets, 15 reps x 2 cycles

Biceps
Cable curls drop sets of 4, reps 15, 12, 10, 8
Close grip curls 4 sets, 15, 12, 10, 8
Alternative Dumbbell Curls 4 sets, 15, 12, 10, 8

Legs
Deadlifts 4 sets, 12 reps
Squats 5 sets, 10-12 reps
Leg extensions pyramid set, 5 sets

Day 3: (Friday)
Shoulders
Shoulder press 4 drop sets, 15, 12, 10, 8 X 2 Cycles
Front raise 4 sets, 15 reps
Laterial Raise 4 sets, 15, 12, 10, 8 reps
Shrugs till positive failure, 3 sets

Triceps
Cable Pull down drop set X 2 cycles
Triceps extensions 4 sets, 12 reps X 2 Cycles
Close grip dumbbell press + close grip push up Supersets of 3
Triceps dips 3 sets, 12 reps

Day 4: (Sunday)
Biceps
Cable curls drop sets of 4, reps 15, 12, 10, 8 X 2 cycles
Close grip curls 4 sets, 15, 12, 10, 8 X 2 cycles
Alternative Dumbbell Curls 4 sets, 15, 12, 10, 8 X 2 cycles

Abs
Weight crunches Drop set, 12 reps of each drop X 2 cycles

On the rest days I do cardio, which is usually 30-40 minutes of boxing or light jogging

I was just wondering if there's anything wrong with my nutrition or routine, If I'm overtraining or undertraining
If my diet is not that great.

Oh and my goal is just to gain another 5-10kgs of lean body mass

[katalinababby]

i'm standing about 5'2 @ 127 lbs!

my BMI is 23.1, so my health instructor says i'm right in the middle of being perfect.

i'm a size 3 in pants and my waist is 32 inches.

i want to drop to a size 1 and i want to drop my waist to 25 inches and i want to drop down to 100 lbs.

yes it is a big change, but if i don't set a high goal for myself, i won't be able to reach what i really want to reach like maybe 110 pounds.


i have no idea how i'm 127 lbs, i still have my baby cheeks on my face, but my health instructor said it's really about the % of body fat you have on you because my health instructor said because i am a cheerleader i have a lot of muscles in my arms and my thighs which i absolutely hate!


so what i really want to do is lose on my waist and my thighs only because thats where i think i need most help on. my stomach is pretty flat and my arms are skinny although i'm starting to gain muscles because i'm in cheer.

so what are the tips on losing thighs and waist?

i got a gym membership a couple of days ago and i'm going to go tonight.

so what should i do when i go? run the treadmill? for how long?

oh and i have a journal of all of my calorie intakes of the day and such and i've been eating about 1300 calories a day, and i'm not sure how many calories i'm suppose to take in each day.
thanks .

[kjeon19]

Hi Just wanted some tips on my nutrition and routine(s)

Firstly my nutrition goes as follows:

Meal 1: 4 Eggs (2 Yolks), 2 Slice of whole grain bread, Bowl of cereal or Instant Oat meal, 2 Scoops of protein powder

Meal 2: 2 Muesli Bars (wheat and raspberries), Two cans of tuna, 2 piece of fruit

Meal 3: Pre workout; single serving of Creatine (5 grams), 1 Scoop of protein Powder

Meal 4: Post workout; 2 scoops of protein powder, orange juice

Meal 5: Lean meat either: steak, turkey, chicken, fish with fresh or steamed vegetables

Meal 6: Single scoop of Protein Powder

My routine:
I use a four day split up, and unlike most people, my first day is a tuesday not a monday, due to my schedule

Day 1: [Tuesday]
Chest
Dumbbell Press, Drop Set 4, Reps 15, 12, 10, 8 - X 2 Cycles
Dumbbell Fly, Drop Set 4, 15, 12, 10, 8 - X 2 Cycles

Chest Press Drop Set 4, Reps 15, 12, 10, 8
Machine Fly 4 Drop Set, Reps 15, 12, 10, 8
Decline Pushups 3 Sets
Foward Dips 12 Reps 3 sets

Triceps
Cable Pull down drop set X 2 cycles
Triceps extensions 4 sets, 12 reps X 2 Cycles
Close grip dumbbell press + close grip push up Supersets of 3
Triceps dips 3 sets, 12 reps

Abs
Weight crunches Drop set, 12 reps of each drop X 2 cycles

Day 2: [Wednesday]
Back
Wide group pull up machine Drop 4, Reps 15, 12 , 10, 8 [Second cycle reps 8, 6, 4]
Close grip chin up 4 sets, reps 12, 10, 8, 6 X 2 Cycles
Dumbbell rows 4 sets, 15 reps x 2 cycles

Biceps
Cable curls drop sets of 4, reps 15, 12, 10, 8
Close grip curls 4 sets, 15, 12, 10, 8
Alternative Dumbbell Curls 4 sets, 15, 12, 10, 8

Legs
Deadlifts 4 sets, 12 reps
Squats 5 sets, 10-12 reps
Leg extensions pyramid set, 5 sets

Day 3: (Friday)
Shoulders
Shoulder press 4 drop sets, 15, 12, 10, 8 X 2 Cycles
Front raise 4 sets, 15 reps
Laterial Raise 4 sets, 15, 12, 10, 8 reps
Shrugs till positive failure, 3 sets

Triceps
Cable Pull down drop set X 2 cycles
Triceps extensions 4 sets, 12 reps X 2 Cycles
Close grip dumbbell press + close grip push up Supersets of 3
Triceps dips 3 sets, 12 reps

Day 4: (Sunday)
Biceps
Cable curls drop sets of 4, reps 15, 12, 10, 8 X 2 cycles
Close grip curls 4 sets, 15, 12, 10, 8 X 2 cycles
Alternative Dumbbell Curls 4 sets, 15, 12, 10, 8 X 2 cycles

Abs
Weight crunches Drop set, 12 reps of each drop X 2 cycles

On the rest days I do cardio, which is usually 30-40 minutes of boxing or light jogging

I was just wondering if there's anything wrong with my nutrition or routine, If I'm overtraining or undertraining
If my diet is not that great.

Oh and my goal is just to gain another 5-10kgs of lean body mass

You seem to have pretty good take on nutrition and working out. As far as nutrition, I don't know exactly what your macros are, but if you say you want to gain weight, the diet seems alright to me. I don't want to tear it down, but the one thing I see that could affect anything would be that orange juice you are having for your post workout. Just know when you have sugars after your workout you're spiking your insulin levels (halts FAT loss, once you spike insulin). The sugar thats in orange juice is usually some type of FAKE sugar mixed with multiple other sources of sugars So I would pick another carb source much lower in sugars or lets say PURE natural sugar. Most people go for bananas for a postwork out food since its a slow digestive carbohydrate (you will feel full longer). If you really want oranges, I would use them pre-work, they work like if you were going to take a N.O. supplement. What I suggested is just what the norm is, but if what your doing is working for you, then more power to you. The workout seems tailored to more of shaping the muscles with the high rep ranges. Maybe you could provide a current body weight / body fat level, I would be able to critique your workout better with some more info. As far as your split its the same split I use but I also switch up the body parts I workout together, e.i Chest and back / Chest tri's ect... every 3 cycles I change it up. Everything looks on point in my eyes, keep up the great work, I'm sure you will attain you goals in no time.

[kjeon19]

i'm standing about 5'2 @ 127 lbs!

my BMI is 23.1, so my health instructor says i'm right in the middle of being perfect.

i'm a size 3 in pants and my waist is 32 inches.

i want to drop to a size 1 and i want to drop my waist to 25 inches and i want to drop down to 100 lbs.

yes it is a big change, but if i don't set a high goal for myself, i won't be able to reach what i really want to reach like maybe 110 pounds.


i have no idea how i'm 127 lbs, i still have my baby cheeks on my face, but my health instructor said it's really about the % of body fat you have on you because my health instructor said because i am a cheerleader i have a lot of muscles in my arms and my thighs which i absolutely hate!


so what i really want to do is lose on my waist and my thighs only because thats where i think i need most help on. my stomach is pretty flat and my arms are skinny although i'm starting to gain muscles because i'm in cheer.

so what are the tips on losing thighs and waist?

i got a gym membership a couple of days ago and i'm going to go tonight.

so what should i do when i go? run the treadmill? for how long?

oh and i have a journal of all of my calorie intakes of the day and such and i've been eating about 1300 calories a day, and i'm not sure how many calories i'm suppose to take in each day.
thanks .

I'm more knowledgeable in weight lifting and nutrition, but what I do know that's a FACT, is you can not spot train. So for you wanting to just reduce waist and thigh size, is not realistic. Someone might claim they have done it, but the fact is its not possible. They are genetically able to do it or they did not document their progress daily. So the normal person cannot just reduce in specific areas. What I also know is to reduce you need to be in a caloric deficit, so from your weight and the amount of calories your food intake seems to be lower then your BMR (basal metabolic rate = # of calories you would burn if you stayed in bed all day). I'm not 100% sure what your BMR is because there are a # of factors such as age, height, current weight. So I just gave the general number for a female around 5"0 - 5"2, anyways so if your eating lower than your BMR then you will be reducing weight. Thats # 1 now for reducing the size of your waist and thighs. You also need to realize any type of activity you do will reduce the whole body not just specific areas. I suggest doing some type of HIT cardio, where you can maximize in burning fat and muscle / all the food you ate for the day. Treadmill, eliptical , jump roping, dancing, there are so many ways to do it, but its for you to choose. Pretty much after you got your diet in check, and you do some type of cardio, you will be reducing in size in no time. Once you notice very little weight loss or size reduction, that's where you have to increase the duration of cardio or change your diet. You seem very fit already so you wont have to do much. I, usually suggest starting out at 30 mins of cardio a day, then from there move up if need be. Just remember if you want to reduce you need to eat right. When people say you are what you eat, yes that is very true, unless you are a alien. Since you are fit already, its a lot harder to lose more, so you really have to watch out for what you're eating ect and how frequent you're eating. Portion and frequency is the key ( 2-3 hours 6 meals a day if you can manage in your schedule). All the information that I suggest is from personal experience with friends and clients, there could be someone on these forums more knowledgeable about reducing size for females, so if there is someone else who has more accurate information please post on here.

[unholydaemon]

Hey, I've been taking protein shakes (~24g) 3x a week after my workouts for 3 months now in the hopes of gaining some weight, but for some reason I lost 5 pounds eating how I normally do before taking shakes. My strength has increased, I can lift more, yet I lost 5 pounds. Any comments?

[nokchan]

Hi there.

I could use some help. I want to start a workout.Again. Three years ago I was REALLY fit and work out on a regular basis (1 1/5 hour kickboxing two days a week and 45 min. cardio every day. Some Yoga here and there). but then I moved from the US back to germany. So I kinda stopped. And then I was in an accident. So I didn't do anything for a long long time.

Now I'm as unfit as you can be. I want to change that again. My problem is I do not know where to start. I went to a few classes. But I get easily demotivated if I feel them my heart is going to burst. I really would love to stop slower but do not know the right exercises, especially since I do have weak knees.

I want to better my fitness and lose weight (I'm clearly overweight). I do know I need to change my lifestyle, and I'm very willing to do that. I just need someone to point me in the right direction.

[kjeon19]

Hey, I've been taking protein shakes (~24g) 3x a week after my workouts for 3 months now in the hopes of gaining some weight, but for some reason I lost 5 pounds eating how I normally do before taking shakes. My strength has increased, I can lift more, yet I lost 5 pounds. Any comments?

Well first off when you switched to taking 3 protein shakes a day, did u still eat the same or did you substitute the shakes for meals? You weighing in at 5 pounds less could be a number of things, i.e. if you weighed in after a workout where you would have very little water retention (water weight), not eating enough, didn't weigh in properly 3months ago, daily routine, so many factors and its very hard for me to pin point exactly where you are making the mistake. Just a side note, how much do you weigh? Cause if you weigh lets say 150lbs, and your only intaking 3 dhakes of (24g) x 3 = 72g of protein. You should be intaking atleast 1g of protein per body weight, minimum if you're lifting weights to build some muscle. So unless you are like 120lbs and eat a crap load of protein, 3shakes of 24g of protein aint cutting it. I know that me personally I intake close to 50% protein from my daily diet off of foods and shakes sometimes even 60%, and I weigh in at 160-170.... that's about 220-240g of protein. Thats just me and I'm not telling you to intake more than your body weight, but atleast maintain 1g protein per body weight.

[kjeon19]

Hi there.

I could use some help. I want to start a workout.Again. Three years ago I was REALLY fit and work out on a regular basis (1 1/5 hour kickboxing two days a week and 45 min. cardio every day. Some Yoga here and there). but then I moved from the US back to germany. So I kinda stopped. And then I was in an accident. So I didn't do anything for a long long time.

Now I'm as unfit as you can be. I want to change that again. My problem is I do not know where to start. I went to a few classes. But I get easily demotivated if I feel them my heart is going to burst. I really would love to stop slower but do not know the right exercises, especially since I do have weak knees.

I want to better my fitness and lose weight (I'm clearly overweight). I do know I need to change my lifestyle, and I'm very willing to do that. I just need someone to point me in the right direction.

Well it seems like you used to have fun with fitness? Getting fit will make you feel more confident about yourself and it seems like you fully understand that. Right there everything you said, should be motivating you to get into shape. Its all about eating right, and doing some type of fitness activities. Start off small and build on that. If you are as unfit as you say you are, maybe start walking a few times a day, or even join a fitness class? I know majority gyms that require memberships offer multiple classes for all fitness levels. Maybe even consider seeing a nutritionist to tailor your diet to help you live a healthier lifestyle and to ultimately reach your ideal level of fitness. Nobody can force you to get fit, you have to want it and make the effort to start. There are so many ways to do it and the way you do it, is your choice. I think having a friend to go to the gym with, will help you reach your goal faster. I know for my self, I stay fit by eating right, weight lifting, and doing cardio. I run, walk, you name it, but also I love dancing. So, I go to hip-dance classes because its what I love to do. You, used to kickbox, why not start again? If you want to be fit, you have to make the effort to start. Don't let anyone discourage you and who cares what other people think. I have faith in you, and I'm sure all the "soompiers" on this forum support you, see you in the future as a new fit hoochie mama ready to take over the world =P. Good luck and hope to hear your success story ^^.

[fightforfreedom]

You seem to have pretty good take on nutrition and working out. As far as nutrition, I don't know exactly what your macros are, but if you say you want to gain weight, the diet seems alright to me. I don't want to tear it down, but the one thing I see that could affect anything would be that orange juice you are having for your post workout. Just know when you have sugars after your workout you're spiking your insulin levels (halts FAT loss, once you spike insulin). The sugar thats in orange juice is usually some type of FAKE sugar mixed with multiple other sources of sugars So I would pick another carb source much lower in sugars or lets say PURE natural sugar. Most people go for bananas for a postwork out food since its a slow digestive carbohydrate (you will feel full longer). If you really want oranges, I would use them pre-work, they work like if you were going to take a N.O. supplement. What I suggested is just what the norm is, but if what your doing is working for you, then more power to you. The workout seems tailored to more of shaping the muscles with the high rep ranges. Maybe you could provide a current body weight / body fat level, I would be able to critique your workout better with some more info. As far as your split its the same split I use but I also switch up the body parts I workout together, e.i Chest and back / Chest tri's ect... every 3 cycles I change it up. Everything looks on point in my eyes, keep up the great work, I'm sure you will attain you goals in no time.

Hey thanks for the great tip on nutrition. As with the orange juice, I juice the orange myself. So they are not processed with bad sugars or what not; it's actually quite similar to just eating the orange itself, but I find that after my post workout meal of a protein shake, it's easier to consume liquids rather than solids, hence making the fruit into a juice.

And for the high rep ranges, although my goal is to gain mass rather than muscle definition with low body fat, I start my first set always with a high rep/light weight first. This is to get me used to the movement and therefore reduce chance of injury. I find that when I begin with a low rep/heavy weight, the movement of the bench/squat/etc. is much more difficult and form is usually sacrificed; so I begin with high rep. And even though I said the specific reps as 15,12,10,8, I don't strictly stick to those reps, I take a more, as many as I can do of that weight till positive failure, but those reps are set as standards not to increase; so if I were on a moderate weight and I exceeded 10 reps, I would have to increase the weight. But I think as a I progress, I'll probably reduce rep ranges to 10, 8, 6, 4 and lift heavier. But for now, as I'm getting to used to the motions, i'm sticking with light weight/high rep.

My current body weight is 70kg which is around 154lbs. I just want to increase 5-7 kgs (10-11lbs) of lean body mass.
lol, I know that it takes up to years and years of training and consider i've only been training for 4 months or so. but still wanted to check if i were on the right track to this extensive journey. Once again thank you so much for the advice