GOT Fitness LOG

[Bruce Wayne]

I posted earlier that I've lost 40 pounds since March by riding a bike to work, which is great. The problem I'm now seeing is that I'm losing muscle mass from the constant cardio. I've never been one to over eat (I actually count calories in reverse, trying to get to 2,000/day). Any suggestions for ways to put on lean mass while still getting the benefits of the cardiovascular work? I already do weights, I just need to find a way to gain strength while dropping weight. Most of my friends just say to eat loads of chicken.

As Maddison said. I do quite a bit of riding these days (usually over 1,000km a month), and am quite a bit smaller looking than I was a few years ago, yet I can lift as much, if not more, than back then.

I guess the moral of the story is that a decent amount of cardio is not going to help size very much as it does lean you out nicely. If you want size + leanness then the only way is through lifting and a tight diet.

 

[chicoazul]

You look a bell if you bulk up too much lid. I caught some photos of me last year and I looked daft so I dropped weights and dieted but with your six pack you will look acer and the girls will want to kiss you more, keep doing what you're doing.

Oh and protein shakes like a motherf*cker is the answer you seek here. The madd hates them but they're beautiful.

 

[evertony]

Advice time please.....down to ideal (for me) weight at 11stone 5lbs after doing a year in the gym 4-5 days a week with w/e off. In there at 6am till 7.30am and absolutely love it. Workout is normally 45 mins kettle bells and free weights (bench presses etc) and a little bit of resistance weights, plus 150 sit-ups, 30-40 press ups and then around 20km in 40 mins on the bike for cardio.

So, whats the best advice on gaining a bit more muscle/shape?

Ta

 

[maddison]

Advice time please.....down to ideal (for me) weight at 11stone 5lbs after doing a year in the gym 4-5 days a week with w/e off. In there at 6am till 7.30am and absolutely love it. Workout is normally 45 mins kettle bells and free weights (bench presses etc) and a little bit of resistance weights, plus 150 sit-ups, 30-40 press ups and then around 20km in 40 mins on the bike for cardio.

So, whats the best advice on gaining a bit more muscle/shape?

Ta

Make sure you don't lift for at least an hour after waking, and drop the sit ups. You're asking for a disc bulge or herniation

Ditch the press ups and the cardio, drop your training to four days a week and cycle between a strength routine for four to eight weeks and a body building type routine for three months or so. You should be fine then, aim for a 5lb lean bodyweight increase if you're not on anything.

 

[Bungle]

Just eaten my second double decker of the day lads, any advice?

 

[BigBlueConk]

Just eaten my second double decker of the day lads, any advice?

Ive just done a packet of Digestives coated with chocolate spread, making a sandwich out of them. The whole packet. Now for lunch before work.

 

[maddison]

Just eaten my second double decker of the day lads, any advice?

Technically you've probably had more nutrition than one of those crappy herbalife VLC diets ;-)

 

[evertony]

Make sure you don't lift for at least an hour after waking, and drop the sit ups. You're asking for a disc bulge or herniation

Ditch the press ups and the cardio, drop your training to four days a week and cycle between a strength routine for four to eight weeks and a body building type routine for three months or so. You should be fine then, aim for a 5lb lean bodyweight increase if you're not on anything.

Sounds a bit like everything I'm doing is a no-no? If I don't lift before an hour after waking then that's me done....I don't get in till 8-8.30 in evening and I'm knackered by then so it needs to be early morning. If I drop the cardio and ditch the sit ups and the press-ups I'll only be in there for half an hour.
What basic workout would you recommend?
Cheers

 

[carlos21]

Sounds a bit like everything I'm doing is a no-no? If I don't lift before an hour after waking then that's me done....I don't get in till 8-8.30 in evening and I'm knackered by then so it needs to be early morning. If I drop the cardio and ditch the sit ups and the press-ups I'll only be in there for half an hour.
What basic workout would you recommend?
Cheers

evening tony.

 

[evertony]

Evening Carlos....wrong thread, but how are you mate?

 

[carlos21]

Evening Carlos....wrong thread, but how are you mate?

I am fine today kid,

 

[maddison]

Sounds a bit like everything I'm doing is a no-no? If I don't lift before an hour after waking then that's me done....I don't get in till 8-8.30 in evening and I'm knackered by then so it needs to be early morning. If I drop the cardio and ditch the sit ups and the press-ups I'll only be in there for half an hour.
What basic workout would you recommend?
Cheers

Get up an hour earlier, and don't sit when you're at the gym

Google Wendlers 5,3,1 routine, that will pack some size onto you as well as strength. Very easy to follow, and progresses quite well for beginners and intermediate lifters. If you're stuck, PM me and I'll send you a book

 

[Maxwell]

PB's in squats and bench this morning. great way to start the week.

 

[carlos21]

PB's in squats and bench this morning. great way to start the week.

morning Maxwell keep on mate.

 

[sbbefc]

First century ride this weekend, solo, 1600m of climbing nothing too extreme but a couple of climbs.