Muscle toning...

[checkers]

Okay I've been hitting the gym at least 3 times a week for the past month, and I'm not getting any definition on the torso (pecks, abs, obliques ect). I know there are a few guys that are physical trainers or know how to train here, so how can I adjust my workout so the muscles will be toned so you can actually see that they're there?

Info I think you might need (to save time).

I don't eat chocolate or sweets of any kind, I occasionally eat chips and popcorn. Drinking is only twice a week, and thats only 2 at a maximum. Carbonated beverages are only 4 a week.

Any help is appreciated.

[deonsanders2]

what is your body like?
height? weight?

eat more lean meat, veggies, whey protien..leave any type of alchol alone really if your serious aboutt getting a better body.

[VAcasanova]

you need to eat 2g of protein per lb. of body weight. protein is what builds muscle. all you're doing now is breaking down the muscle (by working out), you need to feed the muscle with protein constantly (every 3-4 hrs).

[Affection]

It took me way longer than a month to see results. Keep going, eat sufficient protein (1g/lb. of body weight is the general rule I've heard... eating 300-400g protein per day would be really hard), and if you've got body fat to lose on top of the muscle, add some cardio in. If your body fat % is high, it will take a long time to lose that through weight training alone.

~~Affection

[checkers]

I'm 6'2" and 203 pounds. waist and chest are on the slim side, but I possesss a large ass (thank you ice hockey) and big legs. I don't know my BMI, however my lower stomache (the last "2" abs) is the only place where I actually can grab skin plus a little fat. I'll take 2 pictures to show my body type as its kind of hard to describe in my opinion. I'll have those posted up tomorrow sometime around noon.

[Hengman]

Wait...

It's not just protein here. It's also bodyfat. Check that bodyfat out. Burn it off if you have more than 10%. At 8%, it should show.

[Dr. J-Smooth]

The only thing you can do to lose fat is burn more calories than you ingest. What's more is that you don't get to decide where you lose the weight first...that's mother natures job. You could 300 sit-ups/day for a month and lose the fat on your face. Your abs would be bigger and stronger, but spot reduction is a myth.

[Dr. J-Smooth]

you need to eat 2g of protein per lb. of body weight. protein is what builds muscle. all you're doing now is breaking down the muscle (by working out), you need to feed the muscle with protein constantly (every 3-4 hrs).

1. 2g of protein/lb is for bodybuilders and athletes only. It will do no better than 1 - 1.5g on your workout days and 1g on rest days for the average person.

2. Be sure that you are only counting body weight for LEAN body mass. You want to feed your muscle and NOT your fat.
EXAMPLE: If you weigh 200lbs @ 20% body fat you will only feed 160lbs of body weight.

SO, if you workout hard 5 days/week, and you're 200lbs @ 20% body fat, then you would ingest 1.5g x 160 = 240g. of protein on your workout days.

[Hengman]

^
That is correct.

Just to continue with Dr. J's post, calories also count. If you eat too many calories, you get excess fat or more fat. If you eat too little, you just lose like everything.

So, with that being said, calories should be maintained by how your bodyweight is structured. Example, if I was 190 lbs, I'll eat 2800 calories to keep that maintenance or to stay around that weight until I get more muscle mass. However, if I want mad lean muscle weight, I eat over 3000 calories a day.

But gaining muscle does mean gaining some fat. So, yeah, burn more calories than you eat.

[checkers]

Wow thats alot more information than I thought I was going to get. My main workout consists of rock climbing (4 days a week), competative volleyball 1-2 times a week, and working out (mainly chest, abs, and biceps) 3 days a week. So what I mainly need to do is adjust my food intake then?

[Hengman]

Eat 4-8 small meals a day. Stay away from any shit like McDonalds (or fast food in general).

Eat a lot of protein. Stay away from a lot of carbs if you're not bulking 'cause this would give you fat out of the ass. But a low carb, good calorie, with a lot of protein is a good diet.

[FrostyAK]

I've stopped using all weights and machines. Now I rely purely on body weight resistance training (push ups, pull ups, tricep dips, and varitions.) This is coupled with running/jogging daily. I have never seen results like this in a relatively short period of time (2 weeks). Give it a shot, it might help you break through.

[checkers]

Thats a good idea frosty. Thats why I started rock climbing (3 days this week, and going again Saturday). Since that 1st day, I can already see a difference in my arms/shoulders, and SOMETHING is happening to the abs, so hopefully its my niche to get toned. Seems to follow your style of working out (body weight only) and I've dropped almost 4 pounds in just one week.

About eating 4 small meals... would adding protein to these meals (mainly I'm eating a lot of fruits, meats, and what have you) give more definition or just add more weight?

[Hengman]

Checkers, 4 pounds is A LOT.

Just eat 1.5-2.0 grams of protein for every single lb of weight that you weigh.

[FrostyAK]

Thats a good idea frosty. Thats why I started rock climbing (3 days this week, and going again Saturday). Since that 1st day, I can already see a difference in my arms/shoulders, and SOMETHING is happening to the abs, so hopefully its my niche to get toned. Seems to follow your style of working out (body weight only) and I've dropped almost 4 pounds in just one week.

About eating 4 small meals... would adding protein to these meals (mainly I'm eating a lot of fruits, meats, and what have you) give more definition or just add more weight?

I have read that body weight resistance training will build more natural, long lasting muscle. I recently read a great article (when I find the link I'll send it) about why so many machines are bad for you. The bottom line is that too many machines will focus on isolation; in nature, no muscle works in individually, everything is meant to work together. So while push ups make focus on your upper body, muscles in your abs, lower back and legs are also working together to help balance you.

[FrostyAK]

Checkers, 4 pounds is A LOT.

Just eat 1.5-2.0 grams of protein for every single lb of weight that you weigh.

While I agree that 4lbs is alot, some of that may be attributed to water, stomach content etc.

[checkers]

That is possible. I don't really know HOW I lost that weight, but this last week, I've rock climbed 3 days for at least 2 hours, stopped drinking soda, and started cutting down my portion sizes. Would that be the reason for dropping that much weight so soon? I don't want to get sick or anything...

[FrostyAK]

That is possible. I don't really know HOW I lost that weight, but this last week, I've rock climbed 3 days for at least 2 hours, stopped drinking soda, and started cutting down my portion sizes. Would that be the reason for dropping that much weight so soon? I don't want to get sick or anything...

It may not be any *one* thing you are doing, but rather the combination. Look, I'm no doctor, I'm just a guy who was once the fattest kid in school, now I am the most fit of my friends. Most of my so called, "knowledge", is just trial and error. And while I do realize that many health magazines and books recommend 1.0 - 1.5 grams of protein per lb of body weight, I was just reading the Navy SEAL guide and it suggests just .8 grams of protein/lb of body weight.

I guess my bottom line is this...work out, eat smart, and do as much research as possible. Find your own path and what works for you. Eat a cookie once in a while, enjoy a martini (or 3 in my case...it's my 007 complex), remind yourself of how shitty you feel after eating fast food. So long as you have your goal in mind, and it seems that you do, you will be set.

[checkers]

Sounds like what I've kind of been doing on my own. I actually cut fast food out of my diet entirely. Thanks for the info everyone. =)

[Unclesam]

one needs to be patient
and think that changes come slowly

[checkers]

Haha, I prefer to think change comes easily and quickly. So far its been working.

My Pei Wei #-close (in the field report section) lifted up my shirt and was all over it, so its definitly been helping out. Also cutting on my meal size and what I eat has been helping justo make me feel better overall than how I was a few weeks ago.

[Hengman]

THat's good to hear. Just keep this thread as a blog and keep posting.

I would be glad to help out more.

[checkers]

Sounds like a good idea. I'll post weekly or whatever and note changes in routine and whatnot I guess. Not really a blogger but hey, 1st time for everything :cool:

[David24]

yea uve been doing good so far checkers, theres noticealbe changes about your body, and your abs have slowly gotten better:D

cheers and keep it up!

[gaash2]

Wow thats alot more information than I thought I was going to get. My main workout consists of rock climbing (4 days a week), competative volleyball 1-2 times a week, and working out (mainly chest, abs, and biceps) 3 days a week. So what I mainly need to do is adjust my food intake then?

how many hours do you rock clmb? how intense is it cardio wise? If you are doing too much cardio during the week; you are putting too much stress on yoru body that there is no way you can build muscle and do all that cardio effectively. If you want to get huge, cut down on cardio,

[Ameiko]

Wow thats alot more information than I thought I was going to get. My main workout consists of rock climbing (4 days a week), competative volleyball 1-2 times a week, and working out (mainly chest, abs, and biceps) 3 days a week. So what I mainly need to do is adjust my food intake then?

Lifting only with abs, chest, and biceps isn't that solid an idea. You need to hit all of your body parts (back, legs, shoulders, triceps, etc). With your ice hocky background, you already have the large lower body so doing light (reps 12-15) with legs would be fine. You should take to a personal trainer and get some advice for a good program and how towork it into your other stuff. You might be over training a bit (the body needs time off from work outs as well as 8 hours a sleep to really recover).

Good luck.

[checkers]

how many hours do you rock clmb? how intense is it cardio wise? If you are doing too much cardio during the week; you are putting too much stress on yoru body that there is no way you can build muscle and do all that cardio effectively. If you want to get huge, cut down on cardio,

Oh I don't want to get huge. My goal is to look like Tyler Derdan in Fight Club. =-)


So far I've been climbing 3 days a week for at least 2 hours a day (its hard to judge an actual "time" as you're not climbing 100% of the time you're there). Its going GREAT for arms and shoulders, and I've cut out doing those workouts in the gym for now. For the back, it is helping (I think) but my backs always been muscular because of hockey, so I'm not sure if its great or not. Pectorals, abs and obliques haven't really been effected as much as I was hoping, so I'm going to work those 3 muscle groups again starting tomorrow.

Been a while for the update because last week and this week are the 1st test weeks at uni, so I've been neglecting my gym schedule recently for studying to get good grades. Have had a few good sarging experiences lately so when I get a few minutes i'll be putting up a field report. Until then, back to the books.