Building muscle

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Replies

  • ninerbuff
    ninerbuff Posts: 49,021 Member
    Sorry for the ignorant noob post in advance, but I'm obese and eating at a deficit to lose weight. It was recommended that I read NROLFW and begin a strength training program to build muscle. Should I just keep doing my cardio since building muscle requires a calorie surplus and I am nowhere near the point where I can do that. I do eat about 115g of protein/day according to the amount of lean body mass I calculated I have.
    You're basically one of the exceptions, however again muscle gains will be minimal. NROLFW is a good base program to start because you need strength anyway if you intend to switch over. Lose the body fat first, then once you get to something comfortable, reassess your physique and see what you want to do. You may end up liking the way you look.

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
  • ninerbuff
    ninerbuff Posts: 49,021 Member
    semi related question - I have been walking daily (3-5miles/day) for about 6 weeks now, and although I am losing inches in my hips & thighs, I'm increasing the size of my calves. This is b/c I'm building muscle in the calves, right? And as I get leaner, the calf measurements will decrease again, right?
    Well no. Your calves are retaining more water and glycogen. As weight goes down, so will the resistance on them and they will go down as well to a point.

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
  • IIISpartacusIII
    IIISpartacusIII Posts: 252 Member
    Quick to the point:

    If you're not doing progressive overload training (which includes volume training) AND eating a calorie surplus, then it ain't happenin'.
    The exceptions are an athlete returning to lifting after a long layoff, an obese/very overweight person new to lifting, a newbie who's never exercised before. Even then, the muscle gain is minimal.

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

    Most people don't have the genetics to build much muscle regardless of their efforts. This doesn't mean they can't make huge improvements but it does mean that they won't be turning into IFBB Pro bodybuilders accidentally from doing lots of P90X (advanced).
  • ninerbuff
    ninerbuff Posts: 49,021 Member
    Quick to the point:

    If you're not doing progressive overload training (which includes volume training) AND eating a calorie surplus, then it ain't happenin'.
    The exceptions are an athlete returning to lifting after a long layoff, an obese/very overweight person new to lifting, a newbie who's never exercised before. Even then, the muscle gain is minimal.

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

    Most people don't have the genetics to build much muscle regardless of their efforts. This doesn't mean they can't make huge improvements but it does mean that they won't be turning into IFBB Pro bodybuilders accidentally from doing lots of P90X (advanced).
    I believe everyone can build muscle, but aesthetics and shape are genetic. Most people don't really know how hard it is to put on muscle.

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
  • cnonis
    cnonis Posts: 3 Member
    Im not sure how to share a picture, but I have a public image of it on my facebook. Hope this link works

    https://www.facebook.com/cnonis#!/cnonis/posts/10152797420550305
  • cnonis
    cnonis Posts: 3 Member
    Who needs kettlebells. Al lyou need is a large weight plate (20KG) with handles, and if you want to make it heavier, simply goto a hardware store and get a thick unt and a bolt. Simply stack smaller plates to the centre of the larger plate using the nut and the bolt, I got two of them to do squats and dead lifts. No more annoying bars on the shoulder or rubbing against your knees.

    can you take a pic? I'm curious to what you mean?


    I'm not sure if this link works, but I hope it does

    https://www.facebook.com/cnonis#!/cnonis/posts/10152797420550305

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