Few questions (In dilema)

[SamoJednom]

Hey all sorry if some were asked before :-\. But here it goes.

Some info:

Been on Rippetoes program for about a month now. My initial goal was to get to 190 lbs. I started off at 179 and am currently at 189lbs need 1 more lb for my goal. I am 5'10" so I think this would be perfect weight for me.

I have been getting 1.5-2x bodyweight in protein everyday. Been eating tuna, chicken, potatoes, rice, pasta, steak, beef, few veggies, tons of fruits, drink'ed shakes before and after workout 60 grams each time.

Few things noticed:

I have been neglecting my cardio. I noticed my fat pockets on my chest got pushed out looking like man boobs. My belly got big hmm not enough veggies here? Cals, Quads, hams, biceps and what not got bigger. But can't see defention due to higher bf%.

Questions

1). I am at the weight I want to be, should I keep eating 1.5-2x in protein or keep myself at maintanance (this is used to keep muscle?).
2). How do I get rid of this fat on chest + lose the belly while still increasing my muscle mass and keeping weight at 190?
3). The food am eating , is it pretty clean bulk? What are you guys eating for your clean bulking?
4). What type of foods are you eating after 5pm?

Here is what my opinion on this was. I should do cardio 4x a week 35 mins every day. Keep eating at 1.5x weight in protein. Keep food same except cut carbs off at 5pm. I don't want to do a cut that would lose too much of the muscle i have gained so i think the cardio should be fine.

If any info is needed let me know. I know I just started lifting but if I don't get my body in the correct shape its gona just hinder all the lifting I have been doing so thats why am asking for the opinion on this stuff.

-SamoJednom

 

[Skilla_Staz]

I'd say keep the protein where it at, make sure you get mainly complex carbs, and start doing some cardio. Get plenty of sleep, drink plenty of water, start drinking/taking some green tea as well.

I'm a fan of high intensity cardio (sprints) while others are not. I seem to lose fat quickly when in a sport such as track, where the total time I spend running is less than 10 minutes. Most of it is quick recovery.

 

[BluEyes]

Since your body can only synthesize around 0.5lbs of lean muscle per week, lets assume that at best you put on 3-3.5lbs of lean muscle. Now you say you gained 10lbs? That's 6-7lbs of fat atleast.

You need to keep the protein, eat carbs like oatmeal, lots of veggies, cut the fruit(sugar) and potatoes. Drink green tea whenever you can manage, several a day is good. The usual other stuff, lotsa sleep, water etc.

Keep lifting hard, up the cardio intensity a tad, eat clean(chicken not steak, tuna and salmon whenever you can, oatmeal, protein shakes, eggs, heaps of veggies one serving between breakfast and lunch, one at lunch, one at dinner. No whites at night(bread, starch, sugar, carbs essentially), only protein and fats(olive oil, cottage cheese, etc).

And watch the fat melt off. Should take about the same amount of time to get rid of the fat you put on.

high intensity lifting + high intensity cardio + clean nutrition + rest = fat loss

 

[SamoJednom]

Thanks for the advice guys, going to clean up my diet now. Starting tomorrow am doing my cardio solid for a month with my clean diet and will inform you of the results.

Thanks a lot again.

-SamoJednom

 

[EFFORT]

If your looking to take off fat.

Eat carbs only during your first 2 meals (and postworkout)
Keep the ´protein at 2g xbw, get the rest of your calories from fats (olive oil, natty peanut butter, flax, fish oil)

Do morning cardio before eating any carbs for 1hour walking on the treadmill at 2.5-3mph with a 2-5 incline.

Also take in green tea a gallon or 3-6pills

I would not be doing high intensity cardio for fat loss itll most likely result in you losing muscle.

 

[SamoJednom]

EFFORT,

I was thinking of just running in the morning lightly not walking or sprinting just like normal jog for about 30-35 mins. My gym does not have an incline running machine just a normal bike which we mostly use to warm up before lifts.

So is like pasta/rice alright with like some chicken in morning for carbs?
I also eat cereal in the morning as well. Big bowl of it at like 5:45 am.
I also usually eat rice after my workout for carbs also some fruits and what not.

The green tea, what do you mean take green tea a gallon? As in drink a gallon of it a day? lol.

Any recommendations on green tea, the brands?

-Thank you for help EFFORT!!!

-SamoJednom

 

[EFFORT]

hey post your diet up here.

no need to jog man. I dont know what it is with some many guys having such a strong attachment to running or jogging. Your gym doesnt have a treadmill

 

[SamoJednom]

Nope, In my university there is a rec center which has the runing machines and what not, They don't have squat racks or anything in that center even though that center is freakin 3 stories high!!!!. So thats why I joined a weight lifting club on my university I paid $30 per semester.

In there all we got is hard core lifting weights non of that stuff like in the rec. We got dumbells going all the way up to 155lbs or so. Squat racks, Deadlifting platforms, tons of incline,decline, flat benches, the glute ham machines, few press machines, like leg press and etc. Also the two stationary bikes no treadmils. Pretty much a chalk gym compared the rec center where you are BANNED from using Chalk lol.

As for diet here is what I usually have.

Meal 1). 3 eggs w/ 1/2 cup of cottage cheese scrambled.
Pasta 4 ounces coming in at 28grams of protein with tons of carbs.

Meal 2). Turkey sandwich consisting of whole wheat bread, turkey, cheese.
Coming in at 24 grams of protein and 8 ounces of milk.

Meal 3). 6 chicken pices coming in at 48 grams of protein, 1 slice of whole wheat bread, 8 ounces of milk.

Meal 4). 40 gram protein shake

Snacking in between by snacking I mean fruits like apples + bananas.

Meal 5). 6 chicken pices coming in at 48 grams of protein, 18 gram tuna

Meal 6). 3 eggs w/ 1/2 cup of cottage cheese + 18gram tuna.
Fish oil tables 1. 2tbs of olive oil.

Thats about how much I eat every day. Some days its more than this depending on my school schedule. When am not as busy with school schedule I have at least 50 more grams of protein in.

 

[EFFORT]

Nope, In my university there is a rec center which has the runing machines and what not, They don't have squat racks or anything in that center even though that center is freakin 3 stories high!!!!. So thats why I joined a weight lifting club on my university I paid $30 per semester.

In there all we got is hard core lifting weights non of that stuff like in the rec. We got dumbells going all the way up to 155lbs or so. Squat racks, Deadlifting platforms, tons of incline,decline, flat benches, the glute ham machines, few press machines, like leg press and etc. Also the two stationary bikes no treadmils. Pretty much a chalk gym compared the rec center where you are BANNED from using Chalk lol.

As for diet here is what I usually have.

Meal 1). 3 eggs w/ 1/2 cup of cottage cheese scrambled.
Pasta 4 ounces coming in at 28grams of protein with tons of carbs. MORE PROTEIN WITH THIS MEAL, ADD SOME MORE EGGS AND/OR SOME SCOOPS OF PROTEIN POWDER

Meal 2). Turkey sandwich consisting of whole wheat bread, turkey, cheese.
Coming in at 24 grams of protein and 8 ounces of milk. SCRATCH THE TURKEY SANDWICH AND HAVE BEEF AND PROTEIN POWDER AND FINISH IT OFF WITH THE WHEAT BREAD AND SOME VEGGIES

Meal 3). 6 chicken pices coming in at 48 grams of protein, 1 slice of whole wheat bread, 8 ounces of milk. NOT BAD, ADD SOME MORE CARBS HERE MAYBE SOME OATS SINCE THIS WILL BE YOUR LAST CARB MEAL

Meal 4). 40 gram protein shake, ADD 3 EGGS TO YOUR SHAKE OR TAKE SOME OLIVE OIL BEHIND IT

Snacking in between by snacking I mean fruits like apples + bananas. SNACK ON PEANUTS AND NATTY PEANUT BUTTER INSTEAD WITH SOME CELEREY

Meal 5). 6 chicken pices coming in at 48 grams of protein, 18 gram tuna, ADD SOME OLIVE OIL TO THIS

Meal 6). 3 eggs w/ 1/2 cup of cottage cheese + 18gram tuna.
Fish oil tables 1. 2tbs of olive oil. HAVE 10-20 FISH OILS HERES, PUT THE EGGS IN A PROTEIN SHAKE, NOT SURE HOW CLOSE THIS MEAL IS TO YOU GOING TO BED, IF ITS CLOSE THEN CUT THE OLIVE OIL FROM IT

Thats about how much I eat every day. Some days its more than this depending on my school schedule. When am not as busy with school schedule I have at least 50 more grams of protein in.

YOU NEED TO BE AT 380G OF PROTEIN A DAY SO THATS 63G A MEAL SO CONFIGURE HOW MUCH MORE PROTEIN YOULL NEED TO ADD TO YOUR MEALS FROM MY SUGGESTED IMPROVEMENTS.

I HAVE YOUR LAST CARB MEAL AT MEAL 3. YOULL HAVE TO BE TAKING IN MORE FAT TO COMPROMISE FOR THE CARB DECREASE NOT SURE WHAT THE NUMBERS WILL BE, FOR YOU IM GUESSING 100-150 CARBS A DAY.

DO THE CARDIO FIRST THING IN THE MORNING FOR 1HOUR, FIND SOME WHERE TO WALK.

 

[Call_Me_Daddy]

For fat loss I reccomend Hot-Rox by biotest. These little pills are amazing. Its euphoria in the palm of your hand, you get such a buzz when the stuff starts to work. You feel really good and very energetic.

And yes, it does help to burn fat. Alot. I used it for a whole summer after my freshman year to shed the fat. This **** really works well.