Advice on workout strategy/plan...

[Doug Hatton]

I've been thinking about getting my lazy ass in shape for a while now. I'm 5'10, 160. Pretty slim but with some fat around the midsection. I cycle and can jog, but I'd like to put on some upper-body muscle. I'm skinny enough that if I put on 20 lbs of muscle it would make a huge difference in my build. What does everyone suggest? I'd really like to focus on abs, chest and arms at this point.

[The Raven]

Originally posted by Doug Hatton
I'm skinny enough that if I put on 20 lbs of muscle it would make a huge difference in my build.

First off set more realistic (attainable) goals. 20 lbs of lean mass is alot of weight to gain and it will take some time. Not that you can't eventually pack on 20lbs, but by setting your sites at say 5lbs you will get there sooner and be less likely to lose sight of the overall picture. The most important part of any program, whether it be weight gain or weight loss, is your diet so start there. Keep your food sources "clean" (low-fat, no sturated fat, whole non-processed foods). Also, alcoholic calories have absolutely no place in a good program. The detriment to a weight-loss program is evident due to the extra calories, but even when bulking and not concerned with calories, the alcohol has been medically proven to lower testosterone production in the hours/days following consumption depending on the amount you consume.

You will also want to choose which goal you want to acheive first. It is much easier to strip away bodyfat when you aren't concerned with eating enough to gain mass, and conversely the calories needed to effectively build lean muscle tissue is counter productive to any weightloss efforts. It isn't impossible to do both, but the gains/loss is excruciatingly slow and it's easy to get discouraged when you aren't seeing as much progress.

[The Raven]

You will also wanna find out how many calories you consume in a day as well as how many you burn, and from what I hear, snugling isn't the greatest form of cardio-vascular exercise. It's usually the ego and not your legs that feel the burn.:p :D ;)

[Doug Hatton]

What makes you think I consume a lot of alcohol??? :D

[Doug Hatton]

So give me some ideas of what kinda workout I need to be doing, what kind of supplements I should use, etc. I need an action plan!! :D

[The Raven]

If your mid-section is the biggest concern I'd suggest three exercises per body part in the 12-16 rep range once a week. Keep your calories and saturated fat in check, and do cardio for a minimum of 20 minutes per session and at the very least three sessions a week. More cardio = more fat burned. For that last little touch throw in abs every other day. Crunches and leg lifts can be done on the floor at home so there's never an excuse not to do them.

[Doug Hatton]

Actually, the small amount of fat I have around my waist isn't my biggest concern. It just looks bad because I have no chest or arms!! :D I would really like to focus on building some mass up top first and I can lean up the waist line either after the fact or as I go. I could deal with the little bit of fat around my waist if I had any kind of chest muscles to contrast a little!! :D

[01WhiteCobra]

Originally posted by Doug Hatton
Actually, the small amount of fat I have around my waist isn't my biggest concern. It just looks bad because I have no chest or arms!! :D I would really like to focus on building some mass up top first and I can lean up the waist line either after the fact or as I go. I could deal with the little bit of fat around my waist if I had any kind of chest muscles to contrast a little!! :D

Best way to shrink the look of your waist is to develop your lats and shoulders.

Big chest, no v-shape, no shoulders, big arms will not make your waist look smaller.

[The Raven]

Originally posted by Doug Hatton
I would really like to focus on building some mass up top first and I can lean up the waist line either after the fact or as I go. I could deal with the little bit of fat around my waist if I had any kind of chest muscles to contrast a little!! :D

Still keep an eye on your calories, fats, and alcohol, but make sure you are getting enough lean protien to grow on. A gram of protien per pound of body weight is a good guidline. Do 3 or 4 excercises per bodypart, but keep your reps between 8 and 12. I like to alternate two weeks "heavy" and two weeks "light". On the "heavy" weeks keep your poundages heavy enough that you can barely rep out 8 times, then on the "light" weeks bring the weight down just enough to get a full 12 reps. Concentrate as much on intensity as the number of reps, if you don't push yourself you won't grow.

[michelle95gt]

stop snuggling so much! lol! ;)

[Doug Hatton]

You can come over Michelle and we'll "work out" together!! :D

[The Big Matt]

That's why you need to switch to my drink...

55 calories per drink

Vodka and club soda, no lime.

no carbs, no caffine, no sugar

good to go

[The Raven]

Originally posted by Silverback
no sugar

Alcohol of any type breaks down as a sugar when digested. I'm curious to know what Atkins would have to say about that and how it works into the program. Your drink preference certainly the lesser of evils, but empty calories are empty calories.

From a lean mass stand point Doug also has to consider the effects on testosterone production that one doesn't need to factor in when only concerned with bodyfat.

[Doug Hatton]

What are some good supplements to give me a little mass building boost w/o making me fat?? :D

[The Big Matt]

atkins doesn't frown on, or approve of alcohol on the diet.

They say to be careful, but that's because no one really condones the use of alcohol.

From Atkins site
Do not drink alcohol during Induction, but you can drink moderate amounts of alcohol during the Ongoing Weight Loss, Pre-Maintenance and Lifetime Maintenance phases of the Atkins Nutritional ApproachTM. When given the choice, your body will burn alcohol for energy before it burns fat. But alcohol does not act as a carbohydrate so it will not interfere with burning fat in the same way that sugars and other carbohydrates do.
Alcohol consumption may also increase yeast-related symptoms, such as bloating, gas and cravings for sweets, and can therefore interfere with weight loss. Beer, which contains yeast, probably has the most yeast-forming components of any alcohol. An occasional glass of wine or vodka is the best choice. Scotch and other grain-based spirits are more likely to promote yeast problems.

Note: Use only mixers that contain no sugar or fruit juices. Even tonic water contains carbs and regular soda is made with sugar. Seltzer, club soda, mineral water and non-aspartame diet sodas are better alternatives.

[The Raven]

Originally posted by Doug Hatton
What are some good supplements to give me a little mass building boost w/o making me fat?? :D

Protein powder, whole foods, and lots of hard work. In the long run this is the only legal combination I have found that works.

[The Raven]

Originally posted by Silverback
atkins doesn't frown on, or approve of alcohol on the diet.

They say to be careful, but that's because no one really condones the use of alcohol.

Damn, sounds like Atkins is the way to go for partying, too bad I like my carbs too much.:(

[The Big Matt]

now you see why it's my choice...

[Doug Hatton]

Ok, so basically eat well (and healthy), drink liquor instead of beer :D, work out...

That's it?? :D No problem, I'll be sportin' some new guns anytime now! :D Are there any supplements that will help me cheat just a bit??

[The Raven]

Originally posted by Doug Hatton
That's it?? :D No problem, I'll be sportin' some new guns anytime now! :D Are there any supplements that will help me cheat just a bit??

Creatine comes to mind, but if you can't drop the alcohol save your money. Just like caffiene, alcohol is a diuretic and will negate the effects of the creatine. Just stick with a good protien powder and lift your ass off.