Wow, there are some pretty knowledgeable fitness people on this forum. I've been hitting the gym 4-5 times a week for about a year now. Last summer I took a 2 month break from the gym to fight my second cancer battle, but was back at the gym a month later, (while my doc was working on me) at sub 130 pounds, very low energy, very weak bones (osteoporosis weak) it was scary. I was catabolic. thank God I am good again, in remission. Second battle won.
Anyways I say that because I was 150 and about 18% body fat when I started working out in the fall of 08, and today I am 142 at 11-12% body fat. I want a six pack again. My goal is to get to 145 at 8-10% of body fat. I am currently in a bulking stage trying to gain 1 pound a month by eating healthy and based on my activity level my daily caloric intake is 2300-2600 calories. I am not doing carb cycling or anything like that. Just watch what I eat.
Supplements: I only take Whey protein, along with a mix of vitamins consisting of: a multi, C, D, fish oil, E, Calcium, and Potassium. (I believe because of my on going health I need more help lol.)
Some advice:
Know your BMR, and your TDEE. Good metrics for what you need in terms of daily calories and to help you determine what and how much you need to eat to get to your goal. That is why I try to hit my daily calories based on these numbers and my goal.
I try to eat 6 meals a day. I do heavier complex carbs morning, lunch and after a work out. I lighten up on carbs in the eve. The 3 whey protein shakes assist my daily grams of protein goal and it is a convenient way to feed the body protein at opportune times: Once before bedtime, I mix the protein with milk (to prevent the muscles from going catabolic) in the morning (to stop the catabolic stage because your muscles haven't had food for a few hours) and a 2 scoop protein shake mixed with milled oats right after my work out to help with protein synthesis.
It is working out for me and I look better than I have looked since my mid twenties, my energy is right, and I am healthy, which is most important. Now If I can only have more time and $ to do more of my activities.....:victory:
I am not a freak about my training, I just want to look good, have good energy and be fit for doing the activities I enjoy doing: surfing, hiking, mt biking, rock climbing.
I do have a profile at a forum which I visit to solicit nutrition advice from more experience people. It is a great resource.
http://bodyspace.bodybuilding.com/bohemianjsr/
(you may click on my progress pics)
Cardio is great, but It will never beat a good old weight lifting program for most calories burned, and metabolism boosting benefits (muscle is an energy furnace that once developed speeds up your metabolism through out the day. Not to say that it is not necessary. It is, but for me and my weight gaining goal, I only do moderate amounts of it consisting of 20-30 minutes a couple of times a week. Doing too much would halter my muscle building goal.
