Working out hard but...

[Stevierye]

Hello and thanks for reading.

I am a 37 YO Male, recently lost 30 Lbs. 20 on the Atkins (Which I am off now) and 10 just maintaining a healthy diet, cutting out the sugar, soda etc.

I have taken 4" off my waist in those 8 months and I am feeling pretty darn good. I just started lifting weights and have been doing so routinely 5 days a week, 1 hour a day for the past 2 months. (I lift early in the morning 5:30-6:30 before work)

I can see a difference in my body but, I am looking for a bigger difference. I don't want to be huge muscle bound kinda guy, but I do want to be "cut" and "Toned".

I concentrate on the following areas spread out through my weekly workouts:

Biceps twice a week with 5 different excercises

Triceps twice a week with 5 different excercises

Back twice a week with 4 different excercises

chest and shoulders once a week with about 8 combined excercises.

No Legs yet

Diet...Usually no breakfast (I know, that's not a good start)

At least Gallon of water throughout the day

Lunch...(1 of these) Large salad, Soup and Sandwich, Chicken wrap, Pork Fried rice & Hot & Sour Soup...

Dinner what ever my wife makes which is always healthy...Fish, Steak, Chicken and veggies etc.

I cheat with some candy every once in a while but nothing to extreme.

In any case, please give me some feed back or ideas to bulk up a little while maintaining my weight and keeping with in a 1 hour per day workout. I feel like I am stuck in a bit of a funk....or maybe I am just expecting bigger results to soon...

Open to any and all suggestions...thanks.

Steve

 

[string_bean00]

Spreading smaller meals throughout the day will get your metabolism to pick up.

 

[Stevierye]

thank you...

 

[Scotsman]

Drop doing back, bis and tris twice a week and do them once. Do compound movements like benchpress, squat. Don't worry about getting bulky you have to work your ass off for that to happen, it's not an accidental thing. Make sure you get in breakfast especially if you are going to workout in the morning. I would suggest eating after the workout and before work.

Try a split like this
mon-chest
tues-back
wed-arms and abs
thur-legs
fri-shoulders

That is the workout split I use. Feel free to ask any other questions you have. Also list out what you do for the week like specific exercises and reps.

Cheers,
Scotsman

 

[Becoming]

good comments by scots-

also- protein protein protein... w/o it all the weights in the world won't make one bit of difference.. make sure to get enough (at least 1g /lb lean bdwt for beginner) and break it up into small portions through out the day...

have small balanced meals... a little veggies, a little bit of carbs, some protein...

soup is not a meal it is a drink and a fatty one with no protein at that...

make sure there is some diced chicken on that salad...

DONT STARVE YOURSELF - nothing in=nothing out...

good luck

 

[supersizeme]

both becoming and scotsman weigh around 120lbs with heavy clogs on and spend most of their time doing high intensity ribbon twirling, but they know their shit. they gave good advice. a good way to gauge whether or not you're eating enough is you should make poops at least once a day.

 

[Becoming]

a good way to gauge whether or not you're eating enough is you should make poops at least once a day.

I love your grasp on the aspects which are universal...

 

[Scotsman]

both becoming and scotsman weigh around 120lbs with heavy clogs on and spend most of their time doing high intensity ribbon twirling, but they know their shit. they gave good advice. a good way to gauge whether or not you're eating enough is you should make poops at least once a day.

Hey I told you not to let our secret out. No glittered ribbon for you.

Cheers,
Scotsman

 

[lavi]

No breakfast and working out at 5:30 am = not a great idea. I don't know how you have the energy for it...

Cheers,
lavi

 

[he-man]

not too sure how many sets per exercise you are using but 5 different exercises for bi's and tri's is a bit much imo esp considering the work they get during chest and back workouts. scots adivice is on the money as well as b's

 

[Sub-Zero]

why do you have more workouts for your small muscles (bicep tricep) than you do for your bi gmuscles (chest back)

and do some legs..

and you shoulda started lifting while on atkins, because everyone knows atkins is the steak/protein diet, and you also coulda got passed your "getting used to weight before you actually do potential enough to gain significant strength" phase

 

[Stevierye]

I ate breakfast today!

Starting Monday, I will be following the Scotsman recommendation as noted above....

I will check in to let you know my results...Thanks for everyones input (Scotsman especially)

 

[d3track]

right on!
keep goin at it and let us know your progression

also, you may want to look into a solid multi vit/mineral

 

[Scotsman]

I ate breakfast today!

Starting Monday, I will be following the Scotsman recommendation as noted above....

I will check in to let you know my results...Thanks for everyones input (Scotsman especially)

Anytime.

Cheers,
Scotsman

 

[UA_Iron]

Drop doing back, bis and tris twice a week and do them once. Do compound movements like benchpress, squat. Don't worry about getting bulky you have to work your ass off for that to happen, it's not an accidental thing. Make sure you get in breakfast especially if you are going to workout in the morning. I would suggest eating after the workout and before work.

Try a split like this
mon-chest
tues-back
wed-arms and abs
thur-legs
fri-shoulders

That is the workout split I use. Feel free to ask any other questions you have. Also list out what you do for the week like specific exercises and reps.

Cheers,
Scotsman

Do you think working out 5 days in a row might be somewhat taxing?
I feel like I need a day off after 3 days of heavy lifting. This may be different from person to person, but I think it may be a valid issue.

 

[Scotsman]

Do you think working out 5 days in a row might be somewhat taxing?
I feel like I need a day off after 3 days of heavy lifting. This may be different from person to person, but I think it may be a valid issue.

It can be taxing but that is why I am only doing one muscle group per day. And wednesday is kind of a fuck around day since it is just arms and abs not a high impact on the body workout. Everyone is different and may need more rest than that. Also if you aren't training directly around strength you my not need quite as much rest.

Cheers,
Scotsman