How long can this take?

[epimetheus]

I started lifting in Early March of this year. I joined(the gym) around Feb 20th, but Did Cardio or didn't go at all.
I have been tweaking my diet since then, and working on the best ways to work out.
Starting at the machines, and just now getting to freeweights. I can be quite timid..lol.
When I started I was a very undefined 185lb, at 5'9 I was quite fat, the fattest I have ever been. (usually always weighed about 150lbs)
Three weeks ago I weighed myself at 190, and one friend told me he thought I was looking more defined.
This week I weigh 185 again, but other than one friend at work, the only positive comments I have heard is from a lady I work with saying she thought I looked pretty buff (she did not know me before I started working out, New job and all).
My Mom occasionally asks if I still frequent the gym, and wonders what my obsession with Low GI Carbs are. LOL
My gut is still there, if It is smaller it is hardly noticable, and my lovehandles still stick out too far IMO. To myself I hardly see any change. No weight loss, hardly any definiton (some in my forearms, and a hint of some abs up top), and my gut is still there. This is about 2 months of eating right and nearly 3 months of lifting, and some cardio.
My diet is healthy foods like Oatmeal w/blueberries, brown rice, chicken, tuna, eggs, protien shakes, lots of green veggies (fresh) some good fats, Penut butter, all stuff this site and several others I frequent suggest.
My current workout routine (changed in the last 4 weeks) is:

Monday: Squats (was doing leg presses) 3 x 6
Deadlifts (or machine hams) 3 x 6
Hip abductors (inner): 3x6 Outer 3x6 (I think this is what they are called)
Abs: 2x15 on crunches, leg lifts, side leg lifts, and twist crunches
Calfs: 3 x 6

Wednesday: Flat bench (was doing machine): 3 x 6
Decline bench: 3 x 6
Dumbell flys: 3 x 6
Abs : same as monday
Military presses: 3x 6
Lateral raises 3 x 6
Lying side Lateral raises or bent over cable crossovers: 2 x 6

Friday: One arm dumbell rows: 3x6 on each side
Hyperextensions: 3x6
DB shrugs 3x6
Curls: 2x8
Concentration curls 2x8
Hammer curls 2x8
Wrist curls 2x8
Thors Hammer 2x8
Dumbell kickbacks 2x8
reverse grip cable pulldowns 2x8

I make sure I do 2 sets, and If I don't feel worked out good enough after all my exercises I will go back and and a couple sets. For now by the time I get done with 2 sets on all the exercises my arms are jello.

I hear all these people having awesome gains after just a month, Yet I have not lost a single pound. Unless you count the 5 lbs I gained and lost again. Grr. How long does it take to build up enough muscle to lose my gut?

 

[b fold the truth]

Everyone has to do it in their own time. Muscle is built over time. Fat is gained and lost over time also.

I have been training for nearly 9 years...hard, intense training. My results are the results of 9 years of hard intense training. Give yourself time.

B True

 

[Screwball]

Be patient and consistent. You will get to where you want to be. Keep working hard and good luck!

 

[epimetheus]

I guess I am just getting down because my gut is still there.
I have made strength gains, perhaps not the best, but something is better than nothing.

 

[Vortexx]

I see you do solid exercises like squats and deads but most hypertrophy usually occurs at doing 10 intensive reps not 6. Doing 6 reps in a powercycle of 3-4 weeks is important so that you can push really heavy weight with 10 reps after that.

I suggest you up the sets and the reps just just a tine bit:

15 sets quadriceps (this is an awfull lot, but legs are the biggest muscles in your body and have special oxydative capacity)
6 sets hamstrings
4 sets lowerback
8 sets calves
15 sets upperback / lats
12 sets pec
9 sets biceps
12 sets triceps
8 sets traps

Also use DIRECT overload for your reps:
15-12-8 for quads delts and triceps
10-8-6 for hamstrings biceps pec traps

train forarms and calves using 15 reps and lower weight each set to complete same amount of reps

 

[spatts]

Epimetheus,

You live in my neck of the woods. Come train with Hannibal, The Project, and I. You'll be in tip-top shop before you know it.

 

[epimetheus]

Might take you up on that. Where do you three train?

 

[Longhorn85]

Epimetheus,

You live in my neck of the woods. Come train with Hannibal, The Project, and I. You'll be in tip-top shop before you know it.

Too bad I never had the pleasure before I moved from KC last summer. I am impressed by your training knowledge, and oh, that booty! I have always been a fan of that.

Your husband is a lucky fuck.

 

[spatts]

We train in Hannibal's garage. Hannibal and I are both training for a power lifting comp Dec 1st. Project is also on the same training schedule, but not competing. He lives in GV...about 10-15mins down 40.

PM'd you.

Thanks ttlpkg.

 

[Hannibal]

You wanna get strong...and have some functionality to your muscles...bring it on.

You wanna look pretty...you are out of luck

 

[epimetheus]

Looking pretty was my objective I must admit.
I was thinking of eventually incorporating powerlifting techniques in to try and reach maximum strength after I get used to lifting. Maybe train 6 months of the year doing the whole BB cycling, and 6 months as a Powerlifter. Not sure how the people that do both do it.

Strength and functionality are more important than aesthetics I must admit, and I must say that the only reason I decided to get into BB was for the ladies.

 

[b fold the truth]

My back, hams, erectors, and glutes have grown more from doing a WSB routine than they ever did with a bodybuilding routine. I think that WSB...after some time...could easily be adapted to a bodybuilder. Technique must be perfect though...

B True

 

[spatts]

Strength--->Size

Power lifting will mass you up. Then, if you want to do BB, all you need to do is change your diet to cut, and you will be KA POW. The difference between a BB and a PL physique, when lean, is that a PL looks to be so dense, to the eye, that you can almost imagine that the muscle you see is spine deep. It's like looking at an iceburg vs a mountain. Deep, thick, dense, and strong. PL's don't train the front of the body much though (bis chest quads) the power comes from the back of the body. You will need to do auxilary work for bis chest and quads to keep symmetry up. Quads can be done on squat day and bis and chest can be done on bench day.

Epi, you need to some train with us NOW. No sense in learning things wrong for 6 months, and then fixing it. That's how peeps get hurt.

 

[TheProject]

Looking pretty was my objective I must admit.
I was thinking of eventually incorporating powerlifting techniques in to try and reach maximum strength after I get used to lifting. Maybe train 6 months of the year doing the whole BB cycling, and 6 months as a Powerlifter. Not sure how the people that do both do it.

Strength and functionality are more important than aesthetics I must admit, and I must say that the only reason I decided to get into BB was for the ladies.

When I started training last July, it was with the goal of looking "pretty".

After I kept saying I wanted more strength, Hannibal and Spatts suggested I change to the powerlifting split. I've been on this split for a few weeks now, and I'm having a hell of a lot of fun.

It is different from what I'm used to, and I'm still adapting. Ditch the gloves and straps; callouses are an advantage. You put your numbers on the board, and compete against yourself to break your own records. Max effort days and speed days, instead of just another training day. The faster you get your speed work done, the less time your partner has to rest; push yourself harder to make your partners push harder. You're training as a team, not as an individual. Like I said, a hell of a lot of fun.

I'm still doing my pretty boy work. Hannibal gives me shit for working my biceps, then bitches that he needs some. I'm going to do my best to be both, but I'm not crazy enough to think I'm either yet.

 

[Hannibal]

It is different from what I'm used to, and I'm still adapting. Ditch the gloves and straps; callouses are an advantage. You put your numbers on the board, and compete against yourself to break your own records. Max effort days and speed days, instead of just another training day. The faster you get your speed work done, the less time your partner has to rest; push yourself harder to make your partners push harder. You're training as a team, not as an individual. Like I said, a hell of a lot of fun.

Well I'll take you on my team any day. You tried to kick my ass with the rest today....of course I wasnt using your vinyl db's either.

Our training is as a team....a synergistic unit. Our gym gets stronger together...not just one person.

 

[b fold the truth]

Well I'll take you on my team any day. You tried to kick my ass with the rest today....of course I wasnt using your vinyl db's either.

Our training is as a team....a synergistic unit. Our gym gets stronger together...not just one person.

I do understand you. We are a family on Sunday...a close one.

B True

 

[TheProject]

Well I'll take you on my team any day. You tried to kick my ass with the rest today....of course I wasnt using your vinyl db's either.

Our training is as a team....a synergistic unit. Our gym gets stronger together...not just one person.

Tried?



Seriously, thanks.

 

[benchmonster]

Dude,

Take spatterson and hannibal up on their offer. I live 4 hours away and am considering a trip to the Assylum. I train in a very similar manner to Hannibal, et. al. and although I don't know if I am any prettier than I was a year ago, I am much thicker and denser, and my bench has gone up 150 lbs.

Read that again.

I was a 350ish bencher a year ago. So this was not someone benching the bar who can now do 200. I got red lighted this weekend for butt raise on a 505 bench that I smoked. 10 months ago my best bench was 355. There were pretty boy bodybuilders at this meet who look pretty, have great abs, and could not pick up my gym bag.

Unless you are going to try and compete as a professional bodybuilder, give that bodybuilding crap up and get with the conjugate method. Build some real, functional muscle, build some power and speed.

And by the way, I pulled to 218 for the Friday night weigh ins, and wieghed in in my underwear. I saw a 6 pack in the mirror. So I was "ripped" for a few hours before I carbed back up and got some gatorade in me.

Just my 2 cents.

B.

 

[spatts]

I live 4 hours away and am considering a trip to the Assylum.

You're welcome any time...

 

[Longhorn85]

Thanks ttlpkg.

No, thank you.

 

[epimetheus]

Dude,

Take spatterson and hannibal up on their offer. I live 4 hours away and am considering a trip to the Assylum. I train in a very similar manner to Hannibal, et. al. and although I don't know if I am any prettier than I was a year ago, I am much thicker and denser, and my bench has gone up 150 lbs.

Just my 2 cents.

B.

Aye, I am going to.

 

[b fold the truth]

Night Fly and myself are competing this weekend in St. Louis...you should come there...it will be a blast. If you are interested...let me know and I will send you a copy of the electronic flyer...

B True

 

[epimetheus]

Damn, why this weekend.

Gotta go down to springfield this Friday for my sisters Graduation. (and to help her move back up here)

 

[Hannibal]

Aye, I am going to.

Well our next FULL training session is Wed. You are welcome to join us....my only request is bring your heart. Being an Elite lifter is not a requirement...having an Elite desire is.

Our training is as a team....a synergistic unit. Our gym gets stronger together...not just one person.

My training partners will tell you...I will do anything for someone that genuinely wants to get stronger. So are you going to make us stronger, or slow us down. This isnt meant to sound as obtuse as it may come off....just asking you how bad you want it?

 

[I'D RATHER BE DEADLIFTING]

OMG Spatts!! If that is you in that avatar, then you are fookin amazing!! Strength, smarts and a nice booty!!

Hannibal is a lucky guy and a damn smart mofo himself. I'd love to have a day at the Assylum if I didn't live 1,000,000,000 miles away, lol.


If any of you PLers are ever out on Long Island, you can come check out my home gym.

 

[epimetheus]

Well our next FULL training session is Wed. You are welcome to join us....my only request is bring your heart. Being an Elite lifter is not a requirement...having an Elite desire is.

Our training is as a team....a synergistic unit. Our gym gets stronger together...not just one person.

My training partners will tell you...I will do anything for someone that genuinely wants to get stronger. So are you going to make us stronger, or slow us down. This isnt meant to sound as obtuse as it may come off....just asking you how bad you want it?

I would like to join you Wed. I Certainly am no Elite lifter, but I can bring heart. I want to get strong, and definately don't want to make a gym weaker.

I can't say that I wont slow you three down, as I am a newbie to lifting.

As for how much do I want it. Hell, I'm nervous thinking about meeting a group of people tons stronger than me and knowledgeable about what they are doing. Like a bunch of black belts asking a white belt to come join them in thier spar or something. Not to mention I am a shy person anyhow. Am I willing to do it even with my nervousness. Hell yeah!

 

[b fold the truth]

I would like to join you Wed. I Certainly am no Elite lifter, but I can bring heart. I want to get strong, and definately don't want to make a gym weaker.

I can't say that I wont slow you three down, as I am a newbie to lifting.

As for how much do I want it. Hell, I'm nervous thinking about meeting a group of people tons stronger than me and knowledgeable about what they are doing. Like a bunch of black belts asking a white belt to come join them in thier spar or something. Not to mention I am a shy person anyhow. Am I willing to do it even with my nervousness. Hell yeah!

As a white belt...you WANT to spar with the black belts. As a black belt...you want to spar with the best black belts there are...this is how you get better.

Don't worry...Hannibal isn't much bigger than you...I think he is up to 210 now.

B True

 

[Hannibal]

I would like to join you Wed. I Certainly am no Elite lifter, but I can bring heart. I want to get strong, and definately don't want to make a gym weaker.

I can't say that I wont slow you three down, as I am a newbie to lifting.

As for how much do I want it. Hell, I'm nervous thinking about meeting a group of people tons stronger than me and knowledgeable about what they are doing. Like a bunch of black belts asking a white belt to come join them in thier spar or something. Not to mention I am a shy person anyhow. Am I willing to do it even with my nervousness. Hell yeah!

Just meant as a Challenge...want to see what you would reply with. I know what I need to know now...you are welcome in our gym any time. You supply the heart...we can help you with the rest.

By "slow us down" all I meant was hold us back by being a deadbeat. It doesnt matter how much you can lift....as long as you want it. Besides a PR (Personal Record) is a PR is a PR...doesnt matter if it is 100lbs or 500lbs. Believe me I am no Elite Powerlifter either...YET.

"True nobility lies not in being superior to another man, but in being superior to ones previous self"

Hope you aren't apposed to homework...just ask The Project. I send him home with reading assignments all the time.

 

[TheProject]

I would like to join you Wed. I Certainly am no Elite lifter, but I can bring heart. I want to get strong, and definately don't want to make a gym weaker.

I can't say that I wont slow you three down, as I am a newbie to lifting.

As for how much do I want it. Hell, I'm nervous thinking about meeting a group of people tons stronger than me and knowledgeable about what they are doing. Like a bunch of black belts asking a white belt to come join them in thier spar or something. Not to mention I am a shy person anyhow. Am I willing to do it even with my nervousness. Hell yeah!

Tons stronger? Hardly. I've only been at this 10 months. I've come a long way, but there's still a long road ahead.

 

[Hannibal]

Don't worry...Hannibal isn't much bigger than you...I think he is up to 210 now.

B True

Careful there young skywalker....yoda may be small and old...but he is still a jedi.

 

[TheProject]

Careful there young skywalker....yoda may be small and old...but he is still a jedi.

so when are you going to start moving the weight with your mind?



Oh wait, you do that every day.

 

[b fold the truth]

Careful there young skywalker....yoda may be small and old...but he is still a jedi.

Will you help me with your powers this weekend? Pass a little of the force my way on Friday night and give me some 24 hour strongman power?

B True

 

[Hannibal]

Will you help me with your powers this weekend? Pass a little of the force my way on Friday night and give me some 24 hour strongman power?

B True

HELP YOU I WILL...

Brotha you know I will be there to support you. And you know you have done all the work in the gym...the contest will take care of itself.

 

[b fold the truth]

If you ONLY knew how nervous that I am...lol.

Add on top of that: Night Fly will be there, my event training partner will be there, Hannibal and Spatterson will be there, etc...nerves upon nerves. I also have a few other friends from here who are going too...

B True