New to this all.

[spencer]

Im new to all this, my dad always tried to get me into it cause he is a real excercise freak, but I never wanted to. Anyway I have always been overweight and reached a max of 227 and im 5' 9". Well recently I have pritty much from walking and starving myself droped down to 185, I definatly like being thinner. I went from a size 42 to a size 32. I have always been a big guy not just fat there is a good bit of muscle under there. I have always been a strong and [muscular] big under the fat, and with only a little working out I normally got really good results.

Here is my problem. I want to start adding muscle but still loose fat. I understand that is pritty hard to do? My arms and legs can loose a few pounds of fat, but mostly its my stomach/upper chest. Right now im working on a routine I have found in a magazine called muscle & fitness I read at work. Pritty much I'm working out like this.

Day1 Chest, shoulders[pretty cut already], and triceps. I also do my abs a little while Im doing my chest.
Day2 Quads, hamstrings, calves [pretty cut already], back, and bicepts.
Day3 Off
Day4 Chest, Shoulders, triceps.
Day5 Quads, hamstrings, calves, back, and bicepts.
Day6-7 Off

Now how do I loose fat while building muscle? I sortof understand that to build muscle you need to eat, but is there anything thats low in calories, but high in.... whatever it is that builds muscle? Protien? Also I was reading about Whey and it seems to be kinda what im looking for, the stuff I read showed it lowered body fat and increased muscle.

For equipment I have a few things. 20lbs dumbells 30lbs dumbells. A total gym, whatever thoes things are called, with the weights for the legs at the end of a bench, and some type of machine with pullies and adjustable weights that simulates a benchpress, and also can be reversed so you can pull the bar down. Haha I know I really am not big into this stuff however lately I have been facinated with controlling how my body looks.

I really don't want to join a gym since I make some pritty ulgy faces, I set up so the last few reps on the last set I can barely do, and thats where the faces come out.

Edit: Don't say ask my dad about any of this stuff. Its all his equipment but all he pritty much tells me is workout every other day.

[spencer]

also only um vitamin im takeing is. L-CARNITINE I don't even know what it does but... I take it anyways....

[narcsarge]

L-carnitine is an amino acid that is taken to help in the reduction of fat. How effective it is depends on the availability of other vitamins such as lysine, b1, b6, and iron. I would just take a multivitamin instead of something that is so specific. Your diet is the most important tool in getting to your goals. Eating 5-6 meals a day that are high in protein, complex carbs, and good fats will provide the necessary protein to build muscle and the necessary carbs to facilitate your activities. Whey protein is great way to "supplement" your diet with a high quality, low calorie source of protein.

[spencer]

Originally Posted by narcsarge

L-carnitine is an amino acid that is taken to help in the reduction of fat. How effective it is depends on the availability of other vitamins such as lysine, b1, b6, and iron. I would just take a multivitamin instead of something that is so specific. Your diet is the most important tool in getting to your goals. Eating 5-6 meals a day that are high in protein, complex carbs, and good fats will provide the necessary protein to build muscle and the necessary carbs to facilitate your activities. Whey protein is great way to "supplement" your diet with a high quality, low calorie source of protein.

Thanks for the advice. Im not sure if I can eat 6 meals a day. I mean maby if I was exerciseing my arse off or something but doesn't that seem like alot? Even if they are small. As for whey protien, where do you get it? As in should I eat foods with whey in it or go buy some type of smootie mix? Also how much and how often should I take it? I would love to find something simple that has everything im looking for in a mix and JUST eat that, but I guess that wouldn't be considered a good balanced nutrition.

[narcsarge]

Originally Posted by spencer

Thanks for the advice. Im not sure if I can eat 6 meals a day. I mean maby if I was exerciseing my arse off or something but doesn't that seem like alot? Even if they are small. As for whey protien, where do you get it? As in should I eat foods with whey in it or go buy some type of smootie mix? Also how much and how often should I take it? I would love to find something simple that has everything im looking for in a mix and JUST eat that, but I guess that wouldn't be considered a good balanced nutrition.

Whey can be found online, just search for it. It comes in a lot of flavors. I prefer chocolate and vanilla. I mix mine with skim milk and occasionally I added some frozen blueberries, or mixed berries, to the shake. You can add it to Oatmeal too. The whole idea of eating 5 or 6 smaller meals is meant to maintain a steady blood glucose level and metabolism. Most people will have 2 or 3 shakes (Whey) in a day. Pre and post work out and maybe before they go to bed. The bulk of your calories should come from real food. If you are trying to lose weight and build muscle you should keep calories in the 1500 to 2000 range. Of course the actual numbers may vary based on your metabolism. That works out to about 300+ calories per meal. Protein bars and things like Slimfast drinks are good for a quick snack but food is the best.

[spencer]

Two things.

Is it bad to work out more than once a day? I know about how your muscles need to heal but do they even begin healing only a few hours after your first workout?

One more thing. Since I started working out. 3 days ago lol I gained 3 pounds, I know it can't be in muscle, I don't know what it is. I guess I have been drinking alot of water.

[howardalex]

do a 3 day split, that should give your muscles enough time to recover, you'll only be working each muscle 1 day per week then..

not sure if I can answer the other question but it definitely isn't water if you're drinking more - try to get a gallon of water and you'll actually retain less and lose some water weight

[TorontoMoFo]

Originally Posted by spencer

I really don't want to join a gym since I make some pritty ulgy faces, I set up so the last few reps on the last set I can barely do, and thats where the faces come out.

LMAO!!!

[spencer]

lol. Its true I know everyone does it tho.

Anyway what I meant about more than once a day is that. When im done working out, even tho it was tuff and i am a little sore, I just feel like its not enough. Like I feel as tho im not going to achieve anything with the little work im doing. About how long should a workout last? And am I doing to little?

I excercise the same muscle 3 times with 12 reps each, Rotating between 3-5 muscle groups. Did I miss something cause after doing it, I feel like I need to do ALOT more. And its not that I need to increase weights because I am pushing myself while i do it.

Another question. Are All way protien mixes basicly the same?