Gunsentry Member

You will gain muscle mass as a beginner but the results are ever deceasing - anyone who has not lifted before will gain mass but only for a short period. That is why there are all these fad exercise programs out there telling you you will achieve great things in x weeks if you follow out program. These sellers jump on the…

You are trying to achieve two things loose weight and gain muscle. It is impossible for the average Joe! (You could if you had a 100% strict diet and workout routine with no other distractions.) Decide what you want loose weight or build mass. Loose wright you reduce your calorie intake and in your case continue to do…

Starting Strength or Strong Lifts 5x5 program.

Your ideal candidate for intermediate program: Jim Wendler's 5/3/1 as it is very configurable and will achieve the goals you have described. http://www.jimwendler.com/ I will be moving to this program once I complete my last 6 week cycle of MadCow.

Okay you first need to decide if you want to exercise then use what you have:- Pick a time in the day you can exercise without distractions. Go to your treadmill and get it going. Set it lowest setting and start walking. See if you can manage 5 minutes? Stop and record your time - Yay! you just set PB (Personal Best).…

Try HIIT (High Intensity Interval Training) training:- You can manage 15 mins so try this - Warm up for 2 mins at steady cadence say on level 2 Just before the time reaches 3 minutes Up the resistance to say level 5 and increase your cadence as fast as you can for 30 seconds. Reduce to level 2, slow down and rest for 1…

Keep adding weight to induce the required stimulant, there is no need to go change to different exercises if they are working as you said. Progressive overload in good form and sufficient calories to build muscle that's all there is to it.

Save your money and eat something else for breakfast, Porridge and eggs, these will give you the same amount of protein for far less money. Better to eat your protein than drink it. Weight loss is done via calorie deficit, count your calories and you will loose weight. There is no such thing as toning muscles they grow or…

Great Wiki here in regard to Overtraining:- http://en.wikipedia.org/wiki/Overtraining But if you are managing to recover with one day off well whats to stop you.

You can do a clean bulk, increase your calorie count with a balance of protein, carbs and fats. But you will only gain mass if you progressively overload your muscles with resistance training. Building muscle will take time (months, years...) if you are a beginner you will however gain some LBM in the first few months…

Write to the manager and complain!

Do a beginners 5x5 strength program to start off with e.g. Starting Strength or Strong Lifts. (Google them). Download the spreadsheets, read the material choose a program learn the lifts and begin course. The 5x5 program will teach you the five barbell compound lifts, get lifting in good form and strong if you follow the…

I am about 2500 per week due to cardio and lifting.

Split the difference - start with 10Kg for your weightlifting exercise as a starting point: Weightlifting aim is to progressively increase the weights (overload) you lift in good form to induce muscular growth for strength\size - (you will only increase muscle size if you fuel the growth with sufficient calories). So start…

You calories in and out makes the scales move if you are trying to loose weight. You can exercise and burn off say 500 calories but if you eat it back because you want a reward the scales are going to stay the same. 1lb fat = 3500 calories so you need to be deficit 3500 calories through the week to see a 1lb loss - you can…

Body Weight - 80Kg Age 49 Deadlift:170Kg x 5 Squat: 120Kg x 5 Bench 85Kg x 5 OHP: 55Kg x 5

Depends how fast and far you walk but to give you and idea:- Walking at 3 mph for one hour will burn about 260 calories. Speed=Distance \ Time - e.g. 3x1=3 (you would walk 3 miles). Now work out the distance from your car to your office door - Time yourself and you work out the distance and now you can then fraction down…

Seems you are in control, might want to ditch the Ceratine as it only gives you a slight lift boost and could get rid of 5lbs of water weight.

Another alternative is make Sweet potato chips (fry's), fantastic. Make they same way you make normal potato chips, fry them up.

Abs are made in the kitchen. You will need to lower your body fat to around 10% to see them.

Yes you need to drink extra water while taking Creatine and so far no negative effects have been found. It basically increases the water retention in your muscles. However why do you need to take Creatine as it only gives you a slight boost in performance while lifting weights but adds in a good few pounds of water weight…

You need to provide more information on your workout program to determine if you are actually gaining muscle. However you loose fat faster then you gain muscle provided you are on a calorie deficit to induce fat loss. Muscle growth takes much much much longer, years even.

Spinning is amazing exercises if you get with a great instructor motivating you and playing brilliant music your class will be over before you know it leaving you wanting more. Spinning will burn loads of calories as for me it is HIIT type exercise, increasing and lowering your your heart rate during the session with…

You don not need them your normal diet will supply the amino acids required. You would only benefit if you were training like Arnold and spending hours every day in the gym lifting. Save your money.

. You want to eat over your calorie requirement to build muscle and lift heavy 3-4 times per week increasing the weight weekly or monthly depending on your program, you will also gain additional weight as fat, you might put on 2-3 pound of muscle and 1-2 pounds of fat. Muscle will only grows with excess calories which…

Do the "Kitchen" Abs are made in the kitchen not the gym, you wont see your abs until your body fat is down near 10%. As for toning there is no such thing, you want to get lean and that is down to body fat %. Muscles do two things grow or shrink - You have to train them with repeated stress (move heavier weights regular)…

Depends on your weight training goals, BB or strength. BB you can do weights every day if you are on a split routine and only targeting specific muscle groups. Strength you are probably on 5x5 or similar routine wheres it will be 2-4 days per week. Decide what you want out of your weight training and choose an appropriate…

Lost me, you can do 8-10 reps but not 5 reps? 5x5 means you do 5 sets of 5 reps at your top weight for the session. You do not do the warm up sets 5x5 you only do 5 reps.

I was 18 stone 42" waist and XL Shirts. I am now 12 stone 8 pounds 33" waist and Medium\Large shirts. Dropped to 12 stone then bulked and gained 7 pounds lean mass and some fat which I am cutting off now.

Any exercise that burns cals counts.