Aight went to the gym yesterday and im still stuck gettin 235 only 3 times....I know im lackin Protein in my diet that is described in my other "workout crew" thread...Im lookin for some Protein supplements but i dont know which is better Whey or Soy Protein....I have already stopped my dairy intake and switched to Soy Milk.

This is what im lookin at for Soy, http://www.gnc.com/product/index.jsp...entPage=family

This is what im lookin at for Whey, http://www.gnc.com/product/index.jsp...entPage=family

Im also watching my calorie intake.....Cause I weighed myself yesterday and i am way ahead of my goal of losing 20lbs...Started out at 292 and yesterday i was at 276....I know im losing muscle...If i supplement Protein in to my diet will it help me gain muscle while still continuing to lose weight? I know muscle weighs more than fat...thx

 

how long has it taken you to loose that weight? not that i have any answers for you, jsut wondering h:

 

I would lose all of the fat first and do more cardio than lift. Depends on what exactly is our goal to be at the end.

 

Well I started a couple days before Valentines Day...I havent started hittin it hard until a couple of weeks ago...So i would say it took a good month of moderate exercise to lose the weight...For the past 2 weeks I've stepped it up to an intense level of cardio. I have changed my diet drastically since February...I used to eat whole pizzas and pop for lunch...sometimes i would just mash cheeseburgers and fries.....I rarely eat now since my stomach has reduced in size...

I have always been a pretty big guy heighth and size wise...I just dont wanna be one of them dudes who lost all the weight but has no structure anymore because he lost muscle as well.....Anyone who has been big (not fat but not buff) and lost alot of weight including muscle weight should know what im talking about.

 

First off how much protein are you having daily? What's your diet structure? When are you eating?

I always have shake post heavy workout. Supposedly the time immediately post workout is when your body can proccess the protein most efficiently.

What type of cardiovascular training are you doing? More aerobic than anerobic i'm guessing.

I loss a lot of muscle mass and fat while training for my races. Now I'm back to a regular lifting schedule and cardio activy more anerobic based. Lots of sprints and highly elxposive bursts of speed.

Look and the bodies of marathon runners vs. sprinters.

Learn to train your fast twitch muscles and you'll build more volume along with increased caloric intake.

As for your bench, that's completely independant of your diet (well not completely, but you get the drift)

Only way to get better at it is to keep working at it. Working with a spotter helps motivate you and keeps you pushing harder and harder.

If you plateau, switch to fly's using dumbells. You can always try eecentric or dynamic training where you overload (in your case 260-280) the bar and have a friend help you with the up motion. Concentrate on lowering the bar to your chest in a controlled manner.

Soon enough you'll be seeing gains.

Remember fast -twitch for more weight.

Jay 5'9 195
current max bench 345
current max curl (dumbell single arm 95)
15% b/f

I lift maybe 2x's a week.

(I used to work at UPS too)

 

Damn.....I barely take in any Protein...I heard that you need 1 gram for every pound of body weight...I think i take in maybe about 50 grams a day....I just bought some Whey Protein off GNC...Buy one get one Half off and they also thru in 6 free Creatine Quickshots....Im gonna take 1 serving of the protein at breakfast/lunch/after workout.

So far on arm days I Bench/Closegrip/Curl/Lat pulls...Then I run 2 minutes on 1.5 off on the cross ramp for 20mins...Then i do 20 stairs(up and down - 1) and then i run half a mile...then i finish up with as many situps as i can..


Whats fast twitch?

6'4"
276
Bench max is only 255 ( what i have gotten 1x)

 

max bench is usually what you can put up 3 x's

I know it doesn't make sense, but that's what standard has always been.

http://www.athleticquickness.com/page.asp?page_id=15

I'd skip the cardio completely on lifting days.

That is if you're looking to build muscle mass. steady aerobic activity will pull its energy from its simplest source.. Muscle.

 

:bowdown: jay :bowdown:

 

whatever mr 165 benching 350

You should chime in here too.

I actually think its .75 grams of protein per lb

 

doing what? benching? what are you trying to accomplish with doing 3 reps? maybe you should speak to one of the personal trainers there, they are more than willing to help you out with your weight trainging program and diet.