fitness goals for men
Bodybuilders! Help me out, I need some fitness advice!?
I want to buy a book on fundamentals of bodybuilding, but there are so many to choose from. I thought Arnold’s book looked good, but was he actually involved in the creation or is it really just a generic text with his endorsement? And my other worry is how up to date it is since Arnie’s been out of the game for a while. I want to filter through the mess of what supps work and what’s just hype. I want my time and money spent on fitness to achieve max results for what I put into it instead of just working hard. I want to work smart, tell me what to read!!!
P.S. My goal is to get ripped, healthy, without roids. I trying more for the Men’s Health type of body than the Mr. Universe type of body. I don’t need to be huge, just really toned and only medium mass. Thanks in advance!
I’m 5’9″ and I’d like to be 185lb with 5-7% bodyfat. I’m currently 168lb and 17%. I’m 30 years old.
this will be the most legit and honest advice anyone will give you… (and its quite long)
all supplements, with the exception of protein powder and vitamins, are CRAP. think about it… i’m sure you realize that the bodybuilder on the BSN or MUSCLETECH label did NOT get that big just by taking the supplement. they were already huge before the supplement came out!! and if supplements TRULY can get u muscular as they tout, there would be no need for steroids to exist! why waste 400$ on a vial of steroids when a tub of muscletech cost $45??? and sure there are studies, but who are the studies done by? the same people who are selling u the stuff!
its like those ab machine infomercials.. its plain silly! u cannot just work a body part (also known as spot reduction) and all of a sudden you’re toned! a guy do 10 minutes of ab lounge a day, 20 days later he lost 5 inches off his waist and gain muscle separations?!?!?! f that was true, i would do bicep curls and all and suddenly get huge legs and chest. its ridiculous if u think about.
creatine, on the other hand, will help u out but not the degree that many people anticipated. the most it will do is aid you in recovery, not give you pounds of muscles.
as for arnold’s book, it is great for the exercises! through the years those are main exercises i used outlined in his book. they’re all tried and true, no need to mess around trying to find and create new exercises. u’ll risk injuries and looking stupid.
… and the nutrition part: it’s dead-on accurate on what NATURAL bodybuilders eat (or should eat), but keep in mind that he was also on steroids. everything he states is amplified x 10 because of the steroids, so don’t expect to do concentration curls and get bicep peaks. i would still buy the book because his guide to nutrition is VERY accurate… its actually the same nutrition plan i use… 20% fat, 40% carb and 40% protein.
as you know, everyone will tell you different things. it’s all a matter of experimenting with your body. you will learn more about your body and its needs as you progress through dieting and working out. however, these below are FACTS. everyone who is natural (and who is not an a-hole or stupid or a supplement junkie or worse, all three combined) will tell you these are FACTS.
fact 1. you cannot gain muscles and lose fat simultaneously. to gain muscles you need a calorie surplus. to lose fat you need a calorie deficit. how the hell can you do both at the same time??
fact 2. lift heavy if u want strength. not 10-12 reps, or 8-10 reps or 15-20 reps. you need to lift 3-5 reps. here’s the facts.
http://www.timinvermont.com/fitness/powergai.htm
fact 3. u will get a bit fatter if u build muscles. that’s just natural. however, once u reached your desired strength level, cut down and you will see your abs, muscle seperations, etc etc.
fact 4. u need carbs and protein RIGHT AFTER a workout. this is the thing people neglect the most and they wonder why they feel like shti the next workout. absorb the knowledge:
http://www.bodybuilding.com/fun/topicoftheweek37.htm
http://www.timinvermont.com/fitness/postwo.htm
fact 5. if your bone structure or genetics won’t allow u to be… say a waist 28 or one of those abercrombie men, there’s nothing u can about it. don’t try to defy genes… it won’t work. if i stopped lifting weights for 10 years, i still won’t achieve the skinniest that male models achieved. if i want my shoulders to be a bit narrower, i might as well get surgery cuz it aint happening. i’m naturally big boned.
fact 6. become acquaintances with this nutrition planning method. this is the formula every Personal Trainer uses to determine how to guide their client to lose fat or gain muscles. remember… eat 500 calories over your answer if you’re bulking up and create a 500 deficit if you’re cutting down. however, you got to eat that amount in order for your body to release the stored fat. for example, i’m 190 lbs. i must eat between 2100-2600 calories and create a deficit of 500 calories through working out and cardio, not a deficit by reducing the amount of calories i eat. if i eat under 2100 calories, i will lose muscle along with the fat too.
http://www.timinvermont.com/fitness/scinut.htm
tell me if i need to clarify anything. i’ve been powerlifting for 3 years and bodybuilding for 1 year and half now. i’m also 5’9″, 190 lbs with 4% bf year round. i experimented with a lot of stuff (keto diets, other random diets and nutrition plans, variety of workout methods) however i always end up back doing the same thing i spoke of up there. why?? because it works. u can take my advice or not, but after a while of running around in circles and listening to people who don’t know what they’re saying, u will most likely end up back here and realize everything i wrote was true. people can give me bad ratings if they want, but my answers are all backed with legimate sources. take the time to READ.
hope this helps!
newu Fitness First Personal Trainer
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