Exercise seminars in NS?

[clicker666]

I've hit some sticking points in my lifts that I have not been able to surpass, despite months of trying and different approaches. My current approach is eating more to hopefully build some more lean muscle and get these lifts heavier.

Squats - 225
Bench - 165
Dead - 315

Height 5'10 Wt 194 BF 20 ish. Chest 42.25, Waist 37.5, Upper arms 14.5 flexed, forearms 12 flexed, thighs 21 flexed. Basically spare tire with skinny arms and legs.

I am sure one of the main problems has to be form. I know that some places have "seminars", for lack of a better word, on how to bench correctly, etc.

Does anyone from Halifax know whether or not there are any of these locally?

[clicker666]

What's your age and what's your diet look like?

Age 43, diet varies but no fast food or pre-precooked stuff. All whole. No white anything, all whole grain. Currently eating 2800 cals a day, 35% Protein, 35% carbs, 30% fat - usually. About 250 grams protein a day, under 100 fat, remainder in carbs.

I've actually been dieting for a year now. Been taking in about 1500-2400 cals a day. I've been cycling my cals a bit, few weeks 1500, few 1700, few 2000, few 2400, then back down again.

#1 Don't bother listing your body fat% ^, cause it's obvious you don't know it.

True - I've only been using the tape. Looking at the myriad of "What's my BF?" threads though, I would put myself in the 20-25% range.

#2 Eating more of what and when?

I upped my protein and carbs. Instead of just oatmeal for breakfast, switched over to a couple 100 grams of chicken breast, pork, or ham diced up in a 3 egg omelette. Nuke it at work and eat with a piece of whole grain dry toast. Evening, added 1 cup of 1% cottage cheese with 180 grams of sweet potato and some cinnamon for flavour.

#3 I know gaining strength is your goal.. but I think you need to rethink...

I'm gonna assume you're a teen and it's great that you're trying and in the gym, but that's not enough.. you gotta commit, try to grasp a true understanding of what you're doing and why (research), and then pursue. I don't know your medical history so I can't make a proper assumption, but looking at your stats it seems your diet does (or did) consist of a lot of carbs, sugars and fats. Chances are there'll be a debate whether or not you should gain size (bulk) to build a bigger frame and then get in shape... or just start your diet now accepting what muscle mass you have. I would diet. Start fresh and lean. Personally, health is everything to me and I don't care about numbers. I care about being fit and in great shape. Either way you look at it, I'm sorry, but you're not healthy.

I've cut from 246 to 194 since last Dec 21. I've actually gone lower (187) but I was low carbing and was totally dehydrated, so I don't figure it counted. I started lifting weights in March. I did SS, since I was just starting out. My cardio is good, no problems with staying on the dreadmill or elliptical for hours at a time, but it's boring as hell. I lost my initial 20 lbs on the treadmill/elliptical, but figured by the time I was done I would be 150 pounds and totally skinny-fat. I figured it was time to put some muscle on this weak frame.

Hopefully that provides a little more insight into where I'm coming from. I've been hammering away at this five days a week. People can't believe when they see me trudging down to the gym on my lunch break day after day. They always wonder when I'm going to quit. My answer is, "When I'm done. I'm not done yet."

So really, I am looking for a clinic on proper form. I figure it's either the lack of lean muscle and I really am completely and utterly weak as a kitten, or I'm doing it wrong. Believe me, I've watched the videos over and over and over. I need someone to watch me, and say, no stupid - you're doing it wrong. Move this here, etc.

Long story short - looking for a clinic on proper form.

[waderow]

testosterone

[clicker666]

LOL.

I'm on Androgel, lvl was 299 and I feel a lot better on my current.

I'll have my kid find me the type you're talking about when I get some more cash lol. Which will likely be never.

[clicker666]

Cool, thanks for the info. I'll shoot him off an email. As far as the doc goes with test, it's pointless. I'll badger him for an endo appointment, but he's pretty stubborn.

[steve_d]

Chances are there'll be a debate whether or not you should gain size (bulk) to build a bigger frame and then get in shape... or just start your diet now accepting what muscle mass you have. I would diet.

there is no reason why he can't do both. I've argued this on threads in the past, but think of it on an extreme scale. If someone was fat and out of shape, why would they need to become more fat to gain muscle.

This whole notion of not being able to gain muscle and lose fat at the same time has to die. Sure, when you're at your genetic max or close to it and have decades under your training belt, it will be near impossible to gain muscle period, while losing fat or not. But the original poster could easily do both assuming he's 20% fat and most likely new to this game.

[clicker666]

I think if I'm careful I can control my caloric intake and exercise to only slightly increase my weight. I measure weekly, and should be able to track any physical changes that occur. If my waist starts to go up too much and I lose the vascularity in my arms and legs again I'll know to lower the cals a bit. I think the more muscle I can pack on, and the more I can lift, the better off I will be.

[steve_d]

yep, and since you pointed out that there might be a debate on whether to bulk first and cut later,I wanted to be the first to jump in with my opinion on that matter.

There is no need for the whole yo-yo thing to gain muscle. I've put on a lot of muscle in the last 12 years. And I didn't have to "bulk" to do it. Unless you count eating 3000 calories a day "bulking".

[steve_d]

2000 is my maintenance if I am maintaining 6% bodyfat. 2500 is my maintenance if I am maintaining 8%, 3000 and it'll be around 10%. Just rough estimates, but it's about accurate. It's just me, but I don't like the term bulking or maintenance. It all depends what you're maintaining. Hell, when I am really lean, 2000 calories would "bulk".

But yeah, you've pointed out the exact thing that doesn't apply to everyone. And that is not gaining muscle while losing fat. You're last sentence implies they are separate and again, that is my whole point - they aren't necessarily two separate things. The other thing is people seem to think they gain muscle at rates of 5-10 pounds per year, which is nonsense. 2-3 pounds per year is much more realistic. and since its such a slow process I think that is where peoples misconception of the need to put on massive amount of weight to gain muscle. Gain 30 pounds in a year, and 27 pounds of it is pure junk. gain 5 pounds in a year and only 2 of it is junk. or stay the same, but lose 2 pounds of fat, gain 2 pounds of muscle.

I've been between 170 and 175 for 3 years straight, and I have gained about 6-7 pounds of muscle in that time.

[gregdoucette]

I agree with my brother Steve 100%. And yes 3 lbs of muscle makes a huge difference on a physique. all u need to do is look and contest footage of myself. Every year there is about 3 lbs more muscle and every year u can see improvements.
For clicker 666 I can definetely help speed results. Proper diet, training and cardio can make a huge diff. Dont need to gain masive amounts of muscle to look good just get leaner and stronger. If your a beginner or training and eating incorrectly u should gain between 4-8 lbs of muscle in 2010.

[steve_d]

you don't need massive amounts of muscle to be "healthy". I get what you're saying, 3 pounds might not stand out on a fat guy... It doesn't take a rocket science to know how to be "healthy". Exercise, workout, eat healthy, eventually he'll get to where he can be.

Gain muscle slowly, lose fat slowly...do them simultaneously. It doesn't need to be complicated, and he'll be more than thrilled with the results as he's getting leaner and stronger at the same time. The only thing I can really suggest is to not expect to be superman in 1 month.

[clicker666]

My plan is to continue to lose fat. Not an issue, I know how to lose fat. I just continue on as I have been for another year, and that was expected.

My chief issue is my lifts, and that's what I need assistance with. Weights, cardio and diet will take care of the fat. I just want to break my lifting plateau, and since I had no formal training on lifts, form is probably a good check point. I'm sure Greg will be able to help there.

I have no intention of putting on gross amounts of fat to be able to lift more. Not likely, after all the work I've put into this so far. I'm not looking for an excuse to eat. I'm a big boy. When I'm hungry, I eat. Then I lower my cals again and carry on. I'm a stubborn person, and don't give up easily.