[smustangs]

Hey yall I am not a prof. body builder or anything of that nature. However, I am wanting to bulk up and burn a lot of fat quickly. I eat right about 1500-2000 calories a day. I run 3 miles every morning before work and class then work out after work and run 3 miles again. But I am not seeing the results I would like to. I am not up on the supplements and all that information so I came here for help. What would you guys suggest for someone who is not wanting to be a body builder but is wanting to tone up and trim up. And also when to take them and how much to take. Thanks in advance.

[AVFullBack32]

are you trying to build muscle and trim up or just loose weight?
you're not just gunna balloon into a bodybuilder

[smustangs]

i am not trying to become a body builder just trim up and tone up i just figured this was a good place to start everyone here seems to know what they are talkin about. i just want to burn a lot of fat and tone up just didnt know what supplements work best for that

[Zack]

Just get on a good diet first. Figure out your macro totals and try to get all ur protein from whole foods. Supplements are made to be supplemental to your diet. Not the essentials of your diet.

[KM]

None. Without a diet.

Get your diet on track, make sure your training routine is what it his supposed to be and you're performing a good amount of Cardio.

On that, what is your current routine and diet if you don't mind posting?

[smustangs]

6 am-run about 3 miles
715-eat oatmeal and fruit
8-5-class/work (for lunch salad and chicken breast or tuna fish)
6pm-eat peanut butter sandwhich or soup or salad something like that
7pm-weights and run about another 3 miles


i also eat another piece of fruit or a granola bar between meals and drink a lot of water during the day

[KM]

Keep up the water intake to at minimum a Gallon a day.

You should be eating around 6 meals a day minimum as well. Keep the cardio going. Try to spread your 1500-2000 Calories through 6 meals.

[Tall HardGainer]

completely agree, if you are looking to lose weight, take you body weight and multiply it by 12, and this should be your rough caloric intake a day. From that, consume 55% protein, 35% carbs, 10% essential fats.

[Tall HardGainer]

Also, welcome to the dungeon bro!

[KM]

Originally Posted by Tall HardGainer

completely agree, if you are looking to lose weight, take you body weight and multiply it by 12, and this should be your rough caloric intake a day. From that, consume 55% protein, 35% carbs, 10% essential fats.

Nice post.

[Tall HardGainer]

thanks bro!

[<3Frosty]

Originally Posted by Tall HardGainer

completely agree, if you are looking to lose weight, take you body weight and multiply it by 12, and this should be your rough caloric intake a day. From that, consume 55% protein, 35% carbs, 10% essential fats.

To add to this, if you dont notice a drop in weight from a very strict diet using this kinda break down, knock off about 100 calories and repartition your break down like he said.

Caloric intake is going to be your biggest factor imo.

[smustangs]

thanks guys im down a total of 12 pounds now but still want to lose down about 30 more and tone up a lot

[smustangs]

one more question is it better to eat pre or post evening work out i work out about 5-7 or so sometimes 6 before i get started

[Freak]

You aren't eating enough meals. I am going to guess that the weight you are losing is largely muscle. You want to evenly space your meals throught the day. You want a proper post wo meals so you increase your glycogen storage capacity and recover faster.

[smustangs]

no i am acutally building muscle in my arms and back. I am burning fat in my gut and legs so its not muscle being lost. but what is a good post workout meal to boost your glycogen storage capacity and recovery?

[Zack]

Moderate to high carbs will increase your insulin and from what I understand help increase glycogen holding capacity and a good 40 to 50 grams of protein will both assist in protein synthesis and definitely help you recover faster.

[<3Frosty]

Originally Posted by smustangs

one more question is it better to eat pre or post evening work out i work out about 5-7 or so sometimes 6 before i get started

Its essential to eat a good pre and post workout meal. Some even like supplementing WHILE lifting, especially when cutting.

[BigPoppaSnake]

Stop running for a while, your probably burning more calories than what you take in.

[JD is HUUGGAAHH]

What do you weigh? from your daily meals example your probably taking in less than 100g of protein and unless your 100lbs your going to want to up that significantly.

What does your w/o regime look like? Are you looking to build muscle and doing concentration curls everyday or are you deadlifting, benching, squating, and doing other compound movements?

[smustangs]

on my workouts i am doing mainly concentration lifts with the exception of bench incline and decline. other than that mainly concentration i am tryin to lose weight basically and tone up muscle along the way. i weigh 231 as of about 45 min ago after my workout tonight.

[JD is HUUGGAAHH]

You should concentrate on compound lifts not; concentration curls, tricep pulldowns, etc.

Start deadlifting, squating, doing pull ups, dips, and other compound types of lifts that are going to recruit more than just your calve/biceps.

Im not trying to flame at all bro I just have some buddies who seriously work arms like every other day and wonder why their 200lbs and 30% b/f or 135lbs and cant put on muscle ( and only eat 2x a day ).

I would say throw in some super/giant sets to keep your heart rate up and def pick up the compound movements as these will help you to burn more calories.

What does your diet look like? Diet is seriously like 80% ( if not more )of how you will look. If you eat cheeseburgers like their going out of style then you'll look like the hamburgler but if you eating veggies and lean proteins all day then your going to lean right out.

If you really want to drop weight you can do a search for the V-diet or CKD/AD, you could also take a look at the 10/10 transformation which is a book by chad waterbury. I've read through some logs where ppl seem to be having good success with this.

What kind of cardio are you doing right now? Long high intensity sessions could be hindering your ability to keep your muscle, think about maybe some HIIT/Low intensity/High intensity and just switch it up all the time.

[Tall HardGainer]

well said brotha!

[<3Frosty]

Originally Posted by JD is HUUGGAAHH

You should concentrate on compound lifts not; concentration curls, tricep pulldowns, etc.

Start deadlifting, squating, doing pull ups, dips, and other compound types of lifts that are going to recruit more than just your calve/biceps.

Im not trying to flame at all bro I just have some buddies who seriously work arms like every other day and wonder why their 200lbs and 30% b/f or 135lbs and cant put on muscle ( and only eat 2x a day ).

I would say throw in some super/giant sets to keep your heart rate up and def pick up the compound movements as these will help you to burn more calories.

What does your diet look like? Diet is seriously like 80% ( if not more )of how you will look. If you eat cheeseburgers like their going out of style then you'll look like the hamburgler but if you eating veggies and lean proteins all day then your going to lean right out.

If you really want to drop weight you can do a search for the V-diet or CKD/AD, you could also take a look at the 10/10 transformation which is a book by chad waterbury. I've read through some logs where ppl seem to be having good success with this.

What kind of cardio are you doing right now? Long high intensity sessions could be hindering your ability to keep your muscle, think about maybe some HIIT/Low intensity/High intensity and just switch it up all the time.

Agreed.


At this point, dont worry about supplements and worry about what you are actually eating and how you work out.

[smustangs]

Originally Posted by JD is HUUGGAAHH

You should concentrate on compound lifts not; concentration curls, tricep pulldowns, etc.

Start deadlifting, squating, doing pull ups, dips, and other compound types of lifts that are going to recruit more than just your calve/biceps.

Im not trying to flame at all bro I just have some buddies who seriously work arms like every other day and wonder why their 200lbs and 30% b/f or 135lbs and cant put on muscle ( and only eat 2x a day ).

I would say throw in some super/giant sets to keep your heart rate up and def pick up the compound movements as these will help you to burn more calories.

What does your diet look like? Diet is seriously like 80% ( if not more )of how you will look. If you eat cheeseburgers like their going out of style then you'll look like the hamburgler but if you eating veggies and lean proteins all day then your going to lean right out.

If you really want to drop weight you can do a search for the V-diet or CKD/AD, you could also take a look at the 10/10 transformation which is a book by chad waterbury. I've read through some logs where ppl seem to be having good success with this.

What kind of cardio are you doing right now? Long high intensity sessions could be hindering your ability to keep your muscle, think about maybe some HIIT/Low intensity/High intensity and just switch it up all the time.

thanks man. my diet is pretty good i eat a lot of lean meats like tuna, fish, and a lil bit of pork, egg whites in the mornings special k cereal w/ fat free milk, i get about 1500-2000 calories a day and im on whey protein after my workouts now.