Gaining muscle...Losing weight

ChrisC_77

I have been weight lifting and doing cardio for about a month now. I jog about 5 miles a week (Tues, Thus, Sat) And I life weights for about 30 minutes Mon-F alternating Upper body and legs. I have increased my protein and calories. I feel I might need to up my calories more. Maybe to around 3,000.

You can view my diary if you want. I have not entered in in that much in recent weeks. But I have today and yesterday. Any good tips and suggestions are welcome. I eat pretty healthy overall and would like to keep it that way.

SideSteel

I think the best place to start would be here:

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

And here:

http://www.myfitnesspal.com/topics/show/818594-building-muscle-and-losing-fat-at-the-same-time

Sarauk2sf

Quick comment on the weight training - 30 minutes seems pretty short - what do you do?

I looked at your diary. You should do the calculations noted in the link SideSteel gave above, but you will find that your protein is too low. Other than that, it looked like a very good diary.

ChrisC_77

Quick comment on the weight training - 30 minutes seems pretty short - what do you do?

I looked at your diary. You should do the calculations noted in the link SideSteel gave above, but you will find that your protein is too low. Other than that, it looked like a very good diary.

On Mon, Wed, Fri II do the following: 3 sets each
Abdominal crunches, planks, toe touches
Bench Press
Bicep Curl
Pec Dec butterfly (3sets)
Seated Lat Pull (2 arm)
Shoulder Press
Tricep Ext.

Tuesday and Thurs I do 3 sets (This takes about 10 minutes)
Leg Press
Leg Extension
Leg Curls

Then I run 2 miles (10 minute mile)

It does not take long to do these everything is machine weights except curls. Only takes like 20 seconds to knockout a set. I figured as long as I work my muscles to the point of fatigue, I don't see any reason to make an hour out of it. Once mission is accomplished.

I do a few exercises at home on Sat and Sunday. I also do push ups Mon Wed Fri. But that is done at a different time and not factored into the 30 minutes. I am doing the hundred push up challenge at the moment.

I might also add that my job is pretty active. I unload trucks for 2 hours on most days. Also do a lot of other lifting tasks and walking the rest of the 8 hour shift. In any given day, I probably also walk about 4-5 miles a day on the work floor.

Sarauk2sf

How long have you been lifting for?

What is your main goal - gain muscle or lose weight? From you ticker it looks like you want to gain. Do you know your body fat %?

ChrisC_77

My body fa is 17%. I am not looking to lose weight. Gaining muscle strength and endurance is my goal. Keep with this lifestyle so I can be healthy for life. Only been lfting for 35 days.

Sarauk2sf

As you are new to lifting, I would suggest you eat at a slight deficit for a couple of months and start a good full body 3 day progressive loading lifting routine to 1) take advantage of 'newbie' gains while still getting your BF% down 2) get your form down and strength gains up so you are in a better position when you bulk.

After a couple of months, move to maintenance and then to a surplus (250 - 350 cals).

A couple of good routines to look into are:

Stronglifts 5 x 5
StartingStrength
or
http://forum.bodybuilding.com/showthread.php?t=4195843&page=1


To gain muscle, you will need to spend more time lifting than you currently are. If your workouts are only taking 30 minutes, I would suggest that you are not lifting heavy enough to optimize gains - when you lift really heavy, you need relatively long rest periods.

ChrisC_77

here are the results of my body composition:


Age 35
Height: 5'6"
Weight: 147
Fat % 17.1
Fat Mass: 25.2 lbs
Muscle Mass: 115.6 lbs
Bone Mass: 6.2 lbs
BMR: 6707 kJ (1603 cals)

Metabolic Age: 26.

ChrisC_77

Thanks for the links anf the tips. I also read this one on progressive overload.

http://www.myweightlifting.com/progressive-overload/

Good information. I know that hard work and patience is the key. And I am learning a lof of information. And I think that over time, I will know what works and what doesn't. A bit of trial and error and never giving up.

Thanks!