re: OT Workout crew, lets talk diet and goals

don't do it Carson. honestly. not worth it.Girls don't care.

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ANY ADVICE FROM THE WEIGHT CROWD WOULD BE APPRECIATED

I've always been a runner but I'm making some drastic changes

Since the new year, I've lifted weights 4 times a week, followed by a 4 mile run.

Yes I know about not running after lifting, I've had some decent gains, but I'm ditching cardio. I'm starting with 3 meals a day

protein shake and breakfast bar for breakfast

something decent (maybe even a burger, but mostly chicken or turkey) for lunch

and a good dinner after I work out.

I typically eat twice a day.

new schedule:
Monday: lift
Tuesday: lift
Wednesday: 4 mile run
Thursday: lift
Friday: lift
Saturday: 4 mile run

new habits: protein shake, and 3 meals a day

goals: gain muscle and burn the small amount of fat I'm carrying in my belly (small) I want to burn 700-1000 calories when I lift.

my legs are already carrying muscle and definition as I've been running (mixed with excruciating stints on the elliptical and bike) so I'm focused on my upper body.

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My first suggestion is obviously going to be to cut the cardio if you're trying to put on mass.

Next, kill the protein shake for breakfast. It's a waste at that time. Being that it's protein in a liquid form, your body is going to process it and dispose of it at a rate faster than it can absorb the protein. You'll literally piss it out. Save the shake for the 30 minute anabolic window that follows a workout.
At that time, your muscles are broken down and protein synthesis is just beginning to repair them. Your muscles basically become a sponge and soak up that protein shake, save the shake for post workout.

As for breakfast, I personally carb load in the morning. Do what you feel works best for you. Some people prefer protein in the morning and that's fine. Just make sure you're getting your carbs in too.

Rest time is just as important as gym time. Your body has to recover from the stress and damage you are doing to it in the gym. Without sufficient rest, your muscles aren't going to grow. Workout 4 days and rest 3, let your body heal.

It's difficult to gain muscle and burn fat at the same time. They each have opposite requirements. However, muscle also burns fat. Muscle increases body temps and metabolism. I will literally break out into a sweat after a meal sometimes as my body starts to break things down. Put on the muscle first, and the fat will be easier to get rid of.

im 5'6" "short mfr
32 yrs old
weigh 159lbs right now. Gained some during holidays. I was 148-150 last summer.
im not a workout guy but started gym 3 weeks ago and been going 5 days a week. just 40mins a day though. rotating legs, back, shoulders, biceps, chest each day.
Main thing is my diet. Right now here is my daily
9am one pack of grits
10:30 quest bar
1:30 4-6oz baked turkey breast and 2 boiled egg whites
3pm protein shake
6:30 one whole baked chicken breast covered in all color bell peppers and taco sauce, frozen snap beans
8pm quest bar
drink around 6 20oz bottles water daily

hope to lean up, would like to be 150 but lean. im not sure if ill get 150 or not lifting. I have never lifted much before. my only fat lies in my belly. any suggestions helpful. i only have time to hit the gym monday-fri for 40-45 mins. I hadnt did any cardio yet. any suggestions?

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My friends dad is a pharmacist. I would advise against them based on his stories

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This! I am no meat head but i train 4-5 times a week and cycle 3-4 times a week cycling around 20 miles each run(new orleans to kenner and back on the levee). Steroid is the absolute worst thing you can do to your body. My good friend told me HGH used in well manner is good for the body but I do not have 2 or 3 k to spend on it.

Haha.. I'm 5'6" too, 31 years old

Maybe less carbs, more cardio

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OT Workout crew, lets talk diet and goals
Haha.. I'm 5'6" too, 31 years old

Maybe less carbs, more cardio

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what carbs are you saying less of from my daily meals i mentioned?

Grits alone as breakfast is too many carbs with not enough protein

I'll have 3 eggs in the morning with turkey bacon and either steel cut oats or a piece of sprouted bread.

And, of course, coffee, black.

Lunch is usually brown rice, veggies, and chicken or fish.

Snack is usually a quest protein bar or something like a pbnj.

Dinner is usually quinoa, beans, and a meat.

Of course, I workout and take stuff afterwards. Usually protein shake and stuff.

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kill the protein shake for breakfast. It's a waste at that time. Being that it's protein in a liquid form, your body is going to process it and dispose of it at a rate faster than it can absorb the protein. You'll literally piss it out. Save the shake for the 30 minute anabolic window that follows a workout.

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It might be a little hard on the carb side, and I do admit I've lost the 6-pack just a tad, so I may cut back a little bit. I just get so exhausted during the day and I do want to get bigger.

I'm still trying to figure it out.