So as some know, i started the Kinobody workout. I've been doing the basic workout to get my strength up and to the minimum it says before starting the Warrior program. I'm pretty sure i'm almost there for incline bench and dips, just working on getting my pull-ups without the assist machine.

I'm noticing that i am getting stronger, but seems like i'm bulking up. I've gained about 5lbs since i've started...which is more than likely muscle, but i'm not sure as my diet hasn't been super strict. Before i was doing light weight, high reps and became a little more cut/developed, though not as strong (and my diet was better). Just not sure if i'm heading at this correctly.

I fast from 7:00/7:30 at night until 11/11:30 in the morning, sometimes i'll stretch it until 12. I work out at 4:30. I know there is back and forth about BCAA's breaking a fast or not. i don't take them just in case b/c i do like fasting. How would i go about incorporating a protein shake? Would my workouts benefit from them? Would i benefit? This is the first time in my life that i've worked out completely supplement free.

i'll be the first to admit i know squat when it comes to weightlifting, supplements, how eating affects certain gym days, etc. I'm used to someone telling me what to do. I see all these guys spending an hour plus and hitting multiple lifts of what seem like the same muscle groups. But then when reading the Kinobody blueprint, it's just inclines, pull-ups, etc. Very streamlined.

Guess i'm just looking for some tips, encouragement,etc. Appreciate the help.

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Posted by Adam4848

Member since Apr 2006

19776 posts

Posted on 9/3/19 at 2:59 pm to Black

quote:
I'm noticing that i am getting stronger, but seems like i'm bulking up. I've gained about 5lbs since i've started

That's good. Focus on getting stronger, focus on adding more weight to your lifts every week. If you had to pick one would you want to get stronger or lose weight?

quote:
I know there is back and forth about BCAA's breaking a fast or not. i don't take them just in case b/c i do like fasting. How would i go about incorporating a protein shake? Would my workouts benefit from them? Would i benefit? This is the first time in my life that i've worked out completely supplement free.

You say you break your fast around 11-12 and workout at 4:30. You don't NEED BCAA's as you aren't truly working out fasted. It won't hurt you to take them whenever but I don't think you need them unless you workout before your first meal.

Drink your protein shake after you workout if you want one.

quote:
This is the first time in my life that i've worked out completely supplement free.

Curious, what supplements have you taken in the past?

quote:
I see all these guys spending an hour plus and hitting multiple lifts of what seem like the same muscle groups. But then when reading the Kinobody blueprint, it's just inclines, pull-ups, etc. Very streamlined.

What you're doing now will be beneficial in the long run as you're performing compound lifts. Cable flyes and bicep curls don't build the physique you are aiming for, it helps "maintain" to extent once you're already there.

Remember...build the clay before you mold the clay.

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Posted by Black

My own little world

Member since Jul 2009

22244 posts

Posted on 9/3/19 at 3:46 pm to Adam4848

quote:
You say you break your fast around 11-12 and workout at 4:30.

should've clarified...i work out a 4:30 a.m. and break my fast between 11-12. Stop eating at 7:30 p.m.

quote:
Curious, what supplements have you taken in the past?

I'm talking creatine, bcaa's, the pre-workouts, hydroxycuts(not sure if that qualifies for a supplement, but you get it.) appetite suppressants,etc

quote:
If you had to pick one would you want to get stronger or lose weight?

tough one...probably lose weight. I want to feel good in my clothes and look decent with a shirt off. If I can be strong while doing so, great

ETA: just an fyi...but I'm 37 and about 5'7" 183ish. Short and stocky, which I hate

This post was edited on 9/4/19 at 5:15 am

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Posted by Adam4848

Member since Apr 2006

19776 posts

Posted on 9/4/19 at 7:37 am to Black

quote:
should've clarified...i work out a 4:30 a.m. and break my fast between 11-12. Stop eating at 7:30 p.m.

Then yes you can take BCAA's before you workout and after if you would like.

quote:
tough one...probably lose weight. I want to feel good in my clothes and look decent with a shirt off. If I can be strong while doing so, great

I would focus on getting stronger while trying to maintain a neutral caloric output. The reason I say this is because I don't want you to drop calories too soon and burn out. The extra calories will allow you to do a slow recomp which you'll see results faster as a beginner.

Plug everything into this calculator and download the myfitnesspal app. Counting calories is not as hard people make it out to be and unless you know what you're eating there's no way to really tell if you'll gain or lose weight.

LINK

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