Christian Forum Site - View Single Post - Anyone into Weightlifting / Bodybuilding?

Whirlwind · 04-16-2008, 05:35 PM

Cheezy - This will all depend on your body type (mesomorph, endomorph, ectomorph). Just by trying to remember your pic, you're in pretty good shape. Not too muscular, not too lean, so I'd take a wild guess that you're an ectomorph? (just a guess)

You also have to think about how much you weigh. How tall are you? What are your goals?

There's studies out there that show that protein is very, very underrated in today's diet for men. We don't get enough, a doctor with all kinds of degrees will tell you. Then in his next book, he might tell you that today's men eat far too much protein to be effective.

You want the right kinds of protein before going to bed to prevent your muscle tissue from catabolizing. Fat-free or skim cottage cheese contains the proteins and nutrients that your body needs...plus it's a dairy product that will keep your body from manufacturing new fat cells or contributing bulk to the fat cells that you already have. It's really gross when you first start out...I never used to eat it before. But now I'm used to it. 1/2 cup before bedtime, and night-night.

Space your meals throughout the day - have six small meals. Make lunch your largest meal, and dinner your smallest meal. Figure out your daily calorie needs and stick to it. Buy a good scale (I found one at Tuesday Morning or whatever for 20-bucks). If you don't have time to make out six meals a day...then make six meals when you can and stick them in the fridge.

Remember your goals and keep them in mind. Do you want to lose fat? Do you want to gain muscle? To you want to keep what you have? Find your number below...

10-12xBW to WANE (lose fat)
13-15xBW to MAINTAIN (keep what you got)
16-18xBW to GAIN (muscle-building mode)

If you weigh 120 pounds and want to pack on muscle, then you'd take 18 from above (GAIN). 120 x 18 = 2160.

But just eating 2160 calories per day won't build muscle - you have to work out, too.

When you're in muscle-building mode, make 1/3 of your caloric intake protein. Quality - like chicken breast, turkey, tuna, salmon, lean beef, whey protein powder, yogurt, cottage cheese, etc. McD's is not protein, it's fat. Bacon is not protein, it's classified as a fat. If you get weak around McD's, then watch Fast Food Nation, rent it. It'll cure you right up.

Supersize Me - that's a cure-it movie too.

If you weigh 300 lbs and want to lose fat...take 10-12 from above. So on. Don't eat fewer than the amount of calories that you wind up with from mulitplying 300 by 12 or you'll be in danger of putting your body into starvation mode. You'll lose fat and muscle quickly, the scale will report a dramatic weight loss, but once you begin to binge-eat again (which will I did because I couldn't handle living on this low-cal diet) the calories will go right to fat because your body will think there's a famine.

Space those calories out into six meals per day and concentrate on cardio (but don't skip weights) in fat-loss mode. Leave the weight-powders and creatine alone on this phase. But go ahead with the protein powder.

In muscle-gaining mode, cardio can be muscle's worst enemy because it robs the blood of nutrients that your muscles need to grow. Weights are your friends in this mode.

Fat-loss, maintain, or muscle-building. Pick one and stick with it until you reach your goal.

Say I'm 300 pounds and want to become a muscleman. First, I'd lose fat. Fat-loss mode. And then build muscle. It's so hard to do both at the same time that many people have failed attempting it. They don't see their goals being realized and give up.

Sorry for the long post, Cheezy...but honestly, this is something that I've enjoyed studying over the years. I didn't want to bring it up because I was afraid of my own long posts...so I waited here and said nothing.

04-16-2008, 05:35 PM	#30 (permalink)
Whirlwind Join Date: Sep 2007 Location: Central Oregon Posts: 2,931 Rep Power: 3	Cheezy - This will all depend on your body type (mesomorph, endomorph, ectomorph). Just by trying to remember your pic, you're in pretty good shape. Not too muscular, not too lean, so I'd take a wild guess that you're an ectomorph? (just a guess) You also have to think about how much you weigh. How tall are you? What are your goals? There's studies out there that show that protein is very, very underrated in today's diet for men. We don't get enough, a doctor with all kinds of degrees will tell you. Then in his next book, he might tell you that today's men eat far too much protein to be effective. You want the right kinds of protein before going to bed to prevent your muscle tissue from catabolizing. Fat-free or skim cottage cheese contains the proteins and nutrients that your body needs...plus it's a dairy product that will keep your body from manufacturing new fat cells or contributing bulk to the fat cells that you already have. It's really gross when you first start out...I never used to eat it before. But now I'm used to it. 1/2 cup before bedtime, and night-night. Space your meals throughout the day - have six small meals. Make lunch your largest meal, and dinner your smallest meal. Figure out your daily calorie needs and stick to it. Buy a good scale (I found one at Tuesday Morning or whatever for 20-bucks). If you don't have time to make out six meals a day...then make six meals when you can and stick them in the fridge. Remember your goals and keep them in mind. Do you want to lose fat? Do you want to gain muscle? To you want to keep what you have? Find your number below... 10-12xBW to WANE (lose fat) 13-15xBW to MAINTAIN (keep what you got) 16-18xBW to GAIN (muscle-building mode) If you weigh 120 pounds and want to pack on muscle, then you'd take 18 from above (GAIN). 120 x 18 = 2160. But just eating 2160 calories per day won't build muscle - you have to work out, too. When you're in muscle-building mode, make 1/3 of your caloric intake protein. Quality - like chicken breast, turkey, tuna, salmon, lean beef, whey protein powder, yogurt, cottage cheese, etc. McD's is not protein, it's fat. Bacon is not protein, it's classified as a fat. If you get weak around McD's, then watch Fast Food Nation, rent it. It'll cure you right up. Supersize Me - that's a cure-it movie too. If you weigh 300 lbs and want to lose fat...take 10-12 from above. So on. Don't eat fewer than the amount of calories that you wind up with from mulitplying 300 by 12 or you'll be in danger of putting your body into starvation mode. You'll lose fat and muscle quickly, the scale will report a dramatic weight loss, but once you begin to binge-eat again (which will I did because I couldn't handle living on this low-cal diet) the calories will go right to fat because your body will think there's a famine. Space those calories out into six meals per day and concentrate on cardio (but don't skip weights) in fat-loss mode. Leave the weight-powders and creatine alone on this phase. But go ahead with the protein powder. In muscle-gaining mode, cardio can be muscle's worst enemy because it robs the blood of nutrients that your muscles need to grow. Weights are your friends in this mode. Fat-loss, maintain, or muscle-building. Pick one and stick with it until you reach your goal. Say I'm 300 pounds and want to become a muscleman. First, I'd lose fat. Fat-loss mode. And then build muscle. It's so hard to do both at the same time that many people have failed attempting it. They don't see their goals being realized and give up. Sorry for the long post, Cheezy...but honestly, this is something that I've enjoyed studying over the years. I didn't want to bring it up because I was afraid of my own long posts...so I waited here and said nothing. __________________ Chapter-by-Chapter, verse-by-verse. Jesus is the Living Word.