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Weight Training Filter: Is it time to start weight training again?

elsietheeel — Fri, 29 May 2009 18:37:02 -0800

Weight Training Filter: Is it time to start weight training again? Short backstory: In January I had gastric bypass surgery. My highest weight was 265 pounds. I am currently at 195 pounds with about 30% body fat. This gives me a lean body mass of about 135 pounds. I have not been weight training for the past few months because I worry that if I build muscle I will have a harder time hitting my goal weight of 160 pounds and 22% body fat (124 pounds LBM). It looks like I've got about 10 pounds of extra muscle that will have to go if I want to make it to goal. But I really miss weight training and I often wonder if it would actually help me lose my last 35 pounds faster.

So is my logic flawed? Can I start doing squats again? Or is the concern of muscle gains a legitimate one?

Need Help with lifting program and supplementation

Ezrie — Mon, 31 Mar 2008 22:49:52 -0800

I have been training seriously for about 1 month now. I am 28, 5'11" and weigh about 240 (lots of flubber.) I have noticed that I am putting on good amounts of muscle and adding good strength as well (the beginner effect I guess), as well as losing inches of my waist. I am hoping for a little help with my program and supplementation. My Program is as follows

Monday, Wednesday (all 4X8):
Deadlift
Front Squat
Good mornings
Calf Raises
Shin Raises
Reverse Lunges

Tuesday, Thursday, Saturday (all 4X8):
Bench Press
Lat Pulldown (prone)
Lat Pulldown (supine)
Barbell Curl
Hammer Curl
Face Pull
Dip
Shoulder Press
Concentration curl
Overhead tricep extension

My questions are as follows:
1)Are there any glaring holes in the program?
2)Can anyone suggest an order to progress through the exercises? Right now I usually do them in a random order different almost every night (except I always deadlift first on leg days, and I try to do the compound movements first on all days)

As far as supplementation, I currently have a whey protein shake with 60 grams of protein after my workout, in addition to two other shakes in the day for another 40 grams total. I also take flax seed oil in pill form and one tablespoon of fish oil in the morning. I also just bought creatine powder and bcaa and have no idea when to take them or how much to take.

I am not sure if I am timing the supplements correctly, or if I am over/under doing the supplements in general. Any help will be greatly appreciated.

Thanks

Fear of Catabolism

gmodelo — Fri, 30 Nov 2007 15:07:04 -0800

Is running 3+ miles 4 or more times a week hurting my muscle mass gains? I'm alternating jump rope in 1-2x a week with it for 30 minute sessions. The real question is: do any of you have experience with making terrific muscle gains accompanied by good fat loss? I know we gain, as well as lose, muscle and fat in tandem when we're in an anabolic state. What about you guys?

I am estimatedly around 16% bodyfat right now, looking to bring that down without losing (or while building more) muscle. My nutrition is great; only natural foods (occasional sweets, but never regularly, I don't like them much), good protein and carbohydrate sources, as well as moderate saturated fat intake. I shoot for around 60-20-20 macronutrient breakdown, but definately not always on target with that.

I also drink 1-2 cups of coffee a day (with honey), and unfortnately chew around 1/2 can of tobacco a day. Are these greatly affecting my results?