Am I on the right track? Beginner bodybuilder..
sixxfan76
Posts: 8 Member
42 year old guy, 5’10, 236 lb. Around 25% BF. Started lifting w/moderate cardio back in mid January... in the gym 3 days per week. Full body workout using nearly every machine at the gym along with squats, deadlifts, and benchpress on the Smith machine. I’ve also been trying to eat by macros for the first time ever. I used an app to figure my macros... so I’m eating 2300 cals per day, 40 protein, 40 carb, 20 fat. Does this sound right? My first goal right now is to stay in the gym, keep eating right, and hopefully make a decent transformation over the course of a year, losing quite a bit of body fat and building muscle. I guess I just need confirmation that I’m on the right track. Any advice is appreciated!!
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Replies
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You are on the right track. Stay the course and have patience. A minor tweak is that you protein might be higher than necessary slightly. I recently heard Eric Helms, on of the most knowledgeable people about protein intake and muscle building, say .8 grams per lb of body weight. What is your intake in grams?
Either way. If you prefer more protein, there is no harm.0 -
I would recommend providing more details on your lifting program. Its hard to see if its balanced, the amount of volume or even if its based on a progressive overload system.1
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I would recommend providing more details on your lifting program. Its hard to see if its balanced, the amount of volume or even if its based on a progressive overload system.
Agreed. If you aren't on a proven progressive lifting program, OP, get on one. Here's an exhaustive list (that I don't know why @psuLemon didn't post, since it's his list.
)
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p13 -
I would recommend providing more details on your lifting program. Its hard to see if its balanced, the amount of volume or even if its based on a progressive overload system.
Basically full body workout, 3-4 days per week. I hit 2 tricep machines, 1 machine each for chest press, shoulder press, rows, pull-down, back extension, flys, reverse flys, calf extension, leg extension, leg press. Dumbbells for biceps curls, overhead tricep extension, and flys. Smith machine for squats, deads, & bench. 3x10 on all. Same workout each day.
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I would recommend providing more details on your lifting program. Its hard to see if its balanced, the amount of volume or even if its based on a progressive overload system.
Basically full body workout, 3-4 days per week. I hit 2 tricep machines, 1 machine each for chest press, shoulder press, rows, pull-down, back extension, flys, reverse flys, calf extension, leg extension, leg press. Dumbbells for biceps curls, overhead tricep extension, and flys. Smith machine for squats, deads, & bench. 3x10 on all. Same workout each day.
Do you do that every day? Did you design the program or did you find this somewhere? Have you considered getting on something designed by a pro like PHUL?
Outside of eating more protein than necessary (not saying that is a bad thing or wrong), following a structured program and tracking your progress is where I would begin.2 -
I would recommend providing more details on your lifting program. Its hard to see if its balanced, the amount of volume or even if its based on a progressive overload system.
Basically full body workout, 3-4 days per week. I hit 2 tricep machines, 1 machine each for chest press, shoulder press, rows, pull-down, back extension, flys, reverse flys, calf extension, leg extension, leg press. Dumbbells for biceps curls, overhead tricep extension, and flys. Smith machine for squats, deads, & bench. 3x10 on all. Same workout each day.
Holy crap. That’s way to much per workout 3-4 days a week. I second what lemon says. Choose a program from the sticky. Upper lower or a full body1 -
I would recommend providing more details on your lifting program. Its hard to see if its balanced, the amount of volume or even if its based on a progressive overload system.
Basically full body workout, 3-4 days per week. I hit 2 tricep machines, 1 machine each for chest press, shoulder press, rows, pull-down, back extension, flys, reverse flys, calf extension, leg extension, leg press. Dumbbells for biceps curls, overhead tricep extension, and flys. Smith machine for squats, deads, & bench. 3x10 on all. Same workout each day.
Machines have their place in a workout, but the bulk of your workout should be heavy compound lifts with free weights. You should look into a program that alternates between power and hypertrophy. I'd recommend the PHAT program. Also, when determining macros, it's best to set protein first at 0.8 grams per lb of body weight, then setting fat in the 0.35 - 0.5 g per lb of body weight, then the rest of your calories can go towards carbs.6 -
I would recommend providing more details on your lifting program. Its hard to see if its balanced, the amount of volume or even if its based on a progressive overload system.
Basically full body workout, 3-4 days per week. I hit 2 tricep machines, 1 machine each for chest press, shoulder press, rows, pull-down, back extension, flys, reverse flys, calf extension, leg extension, leg press. Dumbbells for biceps curls, overhead tricep extension, and flys. Smith machine for squats, deads, & bench. 3x10 on all. Same workout each day.
Do you do that every day? Did you design the program or did you find this somewhere? Have you considered getting on something designed by a pro like PHUL?
Outside of eating more protein than necessary (not saying that is a bad thing or wrong), following a structured program and tracking your progress is where I would begin.
LOL Yes, I’ve been doing that each time I’m in the gym, which is usually 3 days per week, sometimes 4.1 -
I would recommend providing more details on your lifting program. Its hard to see if its balanced, the amount of volume or even if its based on a progressive overload system.
Basically full body workout, 3-4 days per week. I hit 2 tricep machines, 1 machine each for chest press, shoulder press, rows, pull-down, back extension, flys, reverse flys, calf extension, leg extension, leg press. Dumbbells for biceps curls, overhead tricep extension, and flys. Smith machine for squats, deads, & bench. 3x10 on all. Same workout each day.
Holy crap. That’s way to much per workout 3-4 days a week. I second what lemon says. Choose a program from the sticky. Upper lower or a full body
LOL That’s why I’m here for advice.1 -
So I’ve got a goal in mind of burning off this belly fat (and reducing overall body fat %) while also increasing muscle mass. I would love for a pro to point me to the correct workout program and provide advice on how to eat correctly (ie, more towards a cut/deficit or more towards a bulk). I just don’t want to spend the next year in the gym spinning my wheels and not achieving any of my goals. Thanks for all your guidance.2
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People have already pointed out 2 for you. PHAT and PHUL. They are both excellent for your goals.
The dietary part is not complicated. Get adequate protein, .8 grams per lb of body weight is a good ballpark, and a reasonable deficit, 1% to 2% of body weight. Let preference drive the rest.5 -
People have already pointed out 2 for you. PHAT and PHUL. They are both excellent for your goals.
The dietary part is not complicated. Get adequate protein, .8 grams per lb of body weight is a good ballpark, and a reasonable deficit, 1% to 2% of body weight. Let preference drive the rest.
Thank you!1 -
You are on the right track. 3 days in the gym lifting and cardio is the best thing you can do. Always continue to push yourself in cardio and lifting to build more muscle.
I would add more protein to your diet. You should consume 1 gram of protein per pound of body weight.
Hope this helps.3 -
So I’ve got a goal in mind of burning off this belly fat (and reducing overall body fat %) while also increasing muscle mass. I would love for a pro to point me to the correct workout program and provide advice on how to eat correctly (ie, more towards a cut/deficit or more towards a bulk). I just don’t want to spend the next year in the gym spinning my wheels and not achieving any of my goals. Thanks for all your guidance.
Lots of good advice so far.
You are in no place to bulk, get to 12-15% BF then start thinking about it. Also given your height and weight if you've just been lifting for 3 months, unless you have a very active manual labor job, your starting BF is most likely more than 25%.
You will get there, just takes time and effort. Best of luck.
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Theoldguy1 wrote: »So I’ve got a goal in mind of burning off this belly fat (and reducing overall body fat %) while also increasing muscle mass. I would love for a pro to point me to the correct workout program and provide advice on how to eat correctly (ie, more towards a cut/deficit or more towards a bulk). I just don’t want to spend the next year in the gym spinning my wheels and not achieving any of my goals. Thanks for all your guidance.
Lots of good advice so far.
You are in no place to bulk, get to 12-15% BF then start thinking about it. Also given your height and weight if you've just been lifting for 3 months, unless you have a very active manual labor job, your starting BF is most likely more than 25%.
You will get there, just takes time and effort. Best of luck.
I’m not bulking. I eat in a deficit every single day, but still try to get as much protein in as possible. In 3 months of clean eating and lifting 3 days a week I’ve lost a total of 6 pounds.1 -
Not to sound negative here or anything but for your weight and height I would expect a a bit more weight loss than 6 pounds in 3 months if you are clean eating. Are you adding cardio into your training, I would definitely recommend some interval training and spend no more than 20 mins each time. I usually do 1 min walking then one minute sprinting on the treadmill for 20 minutes and it works well. I think your also training too many bodyparts in one day. You would do better to have a training split going into the gym and focusing specifically on say 2 or 3 muscle groups. I also would recommend you train each body part at least 2 times each a week.7
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Theoldguy1 wrote: »So I’ve got a goal in mind of burning off this belly fat (and reducing overall body fat %) while also increasing muscle mass. I would love for a pro to point me to the correct workout program and provide advice on how to eat correctly (ie, more towards a cut/deficit or more towards a bulk). I just don’t want to spend the next year in the gym spinning my wheels and not achieving any of my goals. Thanks for all your guidance.
Lots of good advice so far.
You are in no place to bulk, get to 12-15% BF then start thinking about it. Also given your height and weight if you've just been lifting for 3 months, unless you have a very active manual labor job, your starting BF is most likely more than 25%.
You will get there, just takes time and effort. Best of luck.
I’m not bulking. I eat in a deficit every single day, but still try to get as much protein in as possible. In 3 months of clean eating and lifting 3 days a week I’ve lost a total of 6 pounds.
Good deal, I may have misunderstood this post where you mentioned bulking:
So I’ve got a goal in mind of burning off this belly fat (and reducing overall body fat %) while also increasing muscle mass. I would love for a pro to point me to the correct workout program and provide advice on how to eat correctly (ie, more towards a cut/deficit or more towards a bulk). I just don’t want to spend the next year in the gym spinning my wheels and not achieving any of my goals. Thanks for all your guidance0 -
I agree that incorporating more compound lifts is critical and when possible I try to avoid using the smith machine as I feel it affects my form and is too restrictive. I also agree that machines have their place. I often use machines toward the end of my cut when body fat is low and my caloric deficit is down. If you still prefer machines maybe consider incorporating drop sets as it’s much easier to perform drop sets on machines then with free weights. As far as nutrition, tracking and staying consistent with macros has really helped. I believe it’s takes some time to determine the right macros. Right now during my cut I am at 55p/25c/20f.0
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I agree with PHAT, I ran it last year for 7 months on a bulk and was very happy with it and the results. I am in the midst of a very slow cut and have been sampling other programs and to be honest in a few weeks I will be back on PHAT, I had my best progress on it. I only left as I wanted to try something else.
I think your macros are fine I run the same percentages. However I am eating a lot more than you are. I am cutting on 2800 to 3000 right now. I was upwards of 3800 when I was bulking.0 -
You seem ro be misssinf the main muscle building exercises. Heavy cinoound exercises. Squat, deadlift, bench press or dumbbell pressses or dips. Riws. Building muscle is about proigressive overload with multijoint exercises.0
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I think if you are serious about bodybuilding you should consider a coach. a) to teach you how to lift correctly and give you a structured program b) to work out your macros for you and meal plan if that is your cup of tea c) to reduce 'wheel spinning'.
But - before you go choosing any coach - there are good ones and bad ones out there. Talk to a lot of them and ask lots of questions. Steer clear of the ones who tell you to "trust the process" without actually EXPLAINING the process and the WHY of the process to you. Those are duds.
Good luck - it's great!
PS - your username \m/ \m/0
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