help

[atrain28]

28 yr old male 5"6, 156 lbs, been lifting off and on 4 bout a yr or so
looking to add muscle and lose weight where do i start and what do i start with. someone please help me i have no clue on what to start with or where i should start. im very atheletic so i need help fast with summer around the corner, if there are pills then thats even better but if not thats cool just need help

[JustBecause]

28 yr old male 5"6, 156 lbs, been lifting off and on 4 bout a yr or so
looking to add muscle and lose weight where do i start and what do i start with. someone please help me i have no clue on what to start with or where i should start. im very atheletic so i need help fast with summer around the corner, if there are pills then thats even better but if not thats cool just need help


my first suggestion is prioritize what you want first...add muscle OR lose weight??? Is your 156 pound weight soft? You mentioned lifting off and on for a year or so...you need to dedicate yourself to diet AND exercise together.

Begin by being patient and coming to the realization of your goals...be realistic and be ready... :cool:

[atrain28]

well muscle building is what i want, i have lost a crap load of weight this yr so muscle building would be ideal for me thats what i want. so where do i start next any ideas

[JustBecause]

well muscle building is what i want, i have lost a crap load of weight this yr so muscle building would be ideal for me thats what i want. so where do i start next any ideas

start with the diet...what are your eating habits now?
Do you skip meals?
How much water do you drink now?
Do you take vitamins or supplements?

[malibu350]

along your first post....yes there are obviously things that will help you gain muscle mass...but if you don't have diet in check you will just get fat.....and gain little muscle...also if you aren't experienced in lifting yet then you may just be wasting your money by trying to start a cycle and not know what you are doing in the gym...

like justbecause stated...what is your diet??? how are your workouts???? what kinda split are you on etc??? do you do cardio???? come back with those replies and we'll see what we can do

[atrain28]

my diet is really simple, i dont drink soda or any sugar aided drink i only drink water and lots of it, i try not to skip a meal but sometimes it happens but i usally eat pretty healthy chicken,fish,red meat, a fruit and veggies every day for dinner and lunch i drink a 80z glass of skim milk everyday for dinner. i take a protein shake at night when im done lifiting. i take a mans mulit vit. that i got from gnc and thats about it for me

[atrain28]

i lift 4 days a week mon,wed,fri,sun. the other days are cont. stretching and cardio. i do cardio for 1 hr a day on the days i dont lift. i lift/workout for a 1.5 a day that includes stretches and cardio.
monday is arms shoulders and neck
wed. chest and legs
etc...

[atrain28]

so anyone got any ideas on what i should start with

[malibu350]

i lift 4 days a week mon,wed,fri,sun. the other days are cont. stretching and cardio. i do cardio for 1 hr a day on the days i dont lift. i lift/workout for a 1.5 a day that includes stretches and cardio.
monday is arms shoulders and neck
wed. chest and legs
etc...
so what is the etc? is there a reason why you lift on the days that you do? school work etc? I would recommend first changing your workouts up a bit..try doing chest/tri's, back/bi's, shoulders/traps, and then legs...if you can do a 2 day on 1 day off split....and do cardio in the morning or after your workouts...at least half an hour....do a step mill or something like that...you don't have to run your ass off.....an hour a day for cardio is probably burning off some of your muscle

as for diet what kinda carbs are you getting...when somebody asks what your diet is....we need details like how many ozs of chicken...how many grams of carbs from rice, pasta, oats, potato...etc... and is all you have is milk for dinner every nite?? thats no good...in fact I would recommend staying a way from dairy.....you need to eat as many good meals as possible...carbs and protein if you want to gain mass...

[atrain28]

stay away from dairy, as for portions i dont really keep track. i eat a whole chicken breast and about 1/2 cup of rice and then like 3 tablespoon fulls of like green beans or corn or carrots. there is no reason why i dont do 2 on 1 off if that makes a diffrents then thats what i will start doing. this is what i am looking for someone to help me design a woorkout and help me get on a stable routine that will show affects so im all ears you all guide me on what i should do and ill do it. thats why i am here.so is that newbie cycle a good place to start. along with the routine that u all are giving me?

[JustBecause]

stay away from dairy, as for portions i dont really keep track. i eat a whole chicken breast and about 1/2 cup of rice and then like 3 tablespoon fulls of like green beans or corn or carrots. there is no reason why i dont do 2 on 1 off if that makes a diffrents then thats what i will start doing. this is what i am looking for someone to help me design a woorkout and help me get on a stable routine that will show affects so im all ears you all guide me on what i should do and ill do it. thats why i am here.so is that newbie cycle a good place to start. along with the routine that u all are giving me?

Hey atrain28...my other suggestion is to "listen" to your body. Don't deprive your body of nutrition and rest. :p If you overtrain, you hinder your gains. Your body needs a good balance of food, real food...not powders.

Best thing for you to do right now is read, read, read...Do a search, buy some books and magazines and keep asking questions... :cool: