I'm a 175cm 64kg male with quite abit of stomach fat, otherwise quite skinny. Wanna ask all sifu here how to get rid of the fat and build muscle? What i'm confuse with is eat more to build muscle, but fat also will build, or eat less to cut fat, but not enough for muscle. So how and what should i eat? Any supplement for a beginner like me? Is there a cheaper way for nutrition?I hate bananas.

For food, Breakfast i eat bread + tuna, lunch nasi campur alot rice, dinner sometimes eat food stall rice also. I try to drink only plain water no coke or anything sweet.

For training, monday i train aikido, tuesday i train weight + skipping rope, wednesday aikido, thurdays weight + skipping rope, friday badminton, saturday weight + skipping rope, sunday rest.

What changes do i need to make?I want to build some lean muscle + cut the body fat for abs.

Please help me out.Thanks alot.

do abs execise everyday.....
reduce white rice intake n its ok to have alot of lauk
take supplement such as oxyelite pro...

prioritize. do you wanna get bigger? or do you want to lose weight first? you dont do both and expect good results.

losing fat and losing weight different story again

aha, of course i dont mean starving yourself la. dont poke fun at me!

which should i do first?please don't do sarcasm or jokes, later if i believe then paikaliao, i'm just a beginner that knows nothings. Thanks.

thats really up to you isnt it? im neither being sarcastic nor am i joking.

if i want to cut fat first, what should i be doing?what should i be doing or what supplyment to take?Thanks all for the fast reply

then u prioritize cardio over weightlifting.


edit: i just saw your workout schedule. i guess you're on the right track then. just try to eat clean and get quality rest.

This post has been edited by mikehuan: May 20 2011, 12:44 AM

www.bodybuilding.com

try reading through the articles

Do i really need supplements?

Mr mike, what you mean when u say eat clean?no oil?more vege?half rice?

For cardio, i skip rope using hiit i read from bodybuilding.com. Skip 1 min rest 30 sec, then 1 min rest 30 sec again till around 15 minutes. Is this hiit alone enough as a cardio to cut my body fat?

eating clean is eating like an adult. just remember that. that means no junk food, sweets, anything that is not natural. eat more solid foods. avoid fried foods etc.

whichever cardio exercise you do, if you're doing HIIT you gotta be pushing yourself everytime. keep trying to increase your high intensity periods and lower your rest time. if you can finish a HIIT session without gasping for breath and sitting down sweating your butt off you aint doing it right.

It's difficult to bulk up and cut fat at the same time. I would say recomping can only be achieved by a seasoned/pro lifter. The average gym rat wouldn't be able to bulk up/cut simultaneously (look at ken86's amazing progression - bulk first then cut).

If you're insistent on achieving both at the same time, a strict ketogenic diet can help you achieve that. I know someone who tried it but he was very strong to begin with.

There's a forum here http://forum.bodybuilding.com/forumdisplay.php?f=61

This post has been edited by mofonyx: May 20 2011, 07:40 AM

I read some of the keto articles, damn complicated and the food cost will burn a hole in my pocket. Better if i start 1 by 1, Is Hiit effective enough for cutting fat? And for building muscles, beside weight training, what else should 1 do to bulk up? Should i take protein shakes?

Don't want to sound rude, but thanks for all the answers.

Keep it simple,just pick 1!

What you wanna do now?

Slim down or bulk up?

From his workout, probably losing weight is the best choice.

I concur!

There's simply too much cardio to bulk for now.

Please.... go away. Far far away.

Well mate, i have a same prob as you...but my height is 168cm and 58kg on weight....
and i also have fat around my waist and belly but other part is skinny...

Should i lose fat first or bulking since i'm 18 years old who still study so i don't have much money to buy supplement...even to lose weight i need to buy protein supplement to minimise muscle lose...i confuse what should i do first....

i would like to have body like this...



i hope there is a master that can help us...
and we can share a tips to achieve our goal...

i give up. do you want us to repeat what have already posted above?

do u guys really mean it?

understand wat oxyelite pro does b4 u even ask tat question.
even if u r newbie, tat doesn't make u stupid.

TS,even u r new or just begin to start training or whatever.It's good that you ask but it will be even better if u try to read what had been posted.Lots information posted by the big brothers,read up.

And regarding supplements,workout routines.Nothing is perfect.To find the one suit u,set a target and goal.It's alright to trials and errors (means u can failed for times)

Then you start to know what's really good for you and give you the best growth.Even I've started like a year ago,I'm still trying to figure out what works for me.

To be fit or healthy is about eating and exercise.
Eating itself, already thousand ways by just determine the proportion of carbs,fats and proteins u would like to have in daily meals.
Exercise can be focus on fat burning/toning/muscle and strength gain.

Everyone hope they can have everything done at once,best if it's take just one day.But the fact is you don't take just one year or two to be Mr Olympia or lift the 300 pounds.

Do READ and THEN keep trying and working.

I would really love to ask those guys how they bench press 300 lbs,lifting and squating 350lbs.I can keep asking and keep getting answers and guides. But the fact is if I don't get my butt down and start playing with the weights,I'm still getting 0 achievement.

I can just tell you that by eating spinach,I grow like Popeye that able to lift an adult with one hand,doing an inverted 1-finger pushups.It may impress everyone that read,but it never impress those that really working out hard and of course it never impress myself.

Please trust me,you will not appreciate when someone spoon-feed you.Do you?

This post has been edited by van_takawa: May 20 2011, 08:32 PM

*Bangs head repeatedly against wall till skull cracks and brain juice starts flowing*

hahahahahahahahaha......

i can't understand why when someone posts a thread like this and a bunch of constructive replies come up, they all get ignored and the least constructive reply gets attention.

No, you don't need niche supplements like oxyelite pro. The most you need is fish oil, whey, multivit and creatine. I know guys stronger than me that don't take any supps at all!

I would say that from experience (darkie would agree) that HIIT really affects your bulking. Unless you can really feed yourself before + after to prevent the catabolic effects of HIIT, it would get in the way of your bulk. It's quite an intense cardio workout if you don't know your body's nutrition requirements.

Hi mofonyx, thanks for the reply.

I never thought of using supplements, just asking whether it is necessary or not. And for the Hiit affecting my bulking? what can i do to prevent it?i cut fat first till i'm happy, then start bulking?

Well personally I think you should bulk first.

Increased muscle mass increases your BMR, you burn more energy (fat) sitting still as a bigger guy.

When you're stronger you can start lifting to lose weight while maintaining your strength, then tapering your diet to achieve your weight loss goals.

I think it'll be easier to bulk first then cut, rather than cut first then bulk. This is because if you cut then bulk, you'll get quite a big chunk of bulk at the end of the day then figure that you need another cycle of cutting again.

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Added on May 21, 2011, 1:44 amTo prevent HIIT to affect your bulking, I would say good nutrition and knowing your body's demands after the HIIT workout.

I couldn't achieve that. I was catabolic. You could read up some of Layne Norton's post in terms of achieving a good bulk progress alongside HIIT.



This post has been edited by mofonyx: May 21 2011, 01:44 AM

I will have to agree with what mofonyx wrote.

You are currently not in a position to cut to begin with.

If you cut now and bulk later, u will eventually regain your tummy and put months of cutting effort to waste. Your body will not only loose the tummy alone, u will loose some of your muscle mass throughout your entire body too. U will have to start from way bottom from where u r right now.

Do not worry about your tummy at the moment and just start building a firm foundation by increasing your muscle mass. Things will go easier that way.

As you should notice based on what mofonyx wrote to you, cutting is not an easy task and requires some experience. As a beginner, u need to find out many things about your own body urself. We are biological being and aren't build the same, what you read are for references purposes only. Most importantly, u need to know your own body well.

Gain experience at the gym by doing various exercises and routines. Bulking is way much more easier and encouraging to begin your workout lifestyle.

TS - Giving my 2 cents here (mind you i'm no expert like the guys here) ,

I was in a position like you , skinnyfat (thin arms but pot belly and love handles). Started off at 30% Bf , fatty fat at the time. Personally for me i choose to cut to at least 15% bf before even beginning my bulk (still at around 17 - 19 if i average out tanita and calipers).

Read somewhere about nutrient partitioning that higher BF %s will lead to body adding more fat during a bulk rather than a cut.

Any experts here wanna chime in on this ?

Oh and, to repeat what was said above , choose a path & stick to it. I made a mistake by wasting 8 months not knowing if i should cut or bulk and am only now seriously doing my cut (don't really care about potential auswitchmode due to lack of mass)

if want build muscle for cheapset way just buy egg take around 10 unit perday. take 5 unit before work out and take more 5 unit after work out, less eat rice , carbo, less sugar, work out 30% training, 20% sleep (rest) 50% supplement la

This post has been edited by josephyap1008: May 23 2011, 05:38 PM

wtf is this?

+1

bro egg as pre-workout isnt really a wise decision..
the yolks which serve as fat slow down your absorbion ...
before workout you need a quickboost protein to flow in your blood..

great advice, we should spam full eggs now

and apparently he's spreading the egg propaganda at another thread too

This post has been edited by adrianhsgan: May 24 2011, 12:21 AM

and getting shot down by different people each time, lol. must be an egg salesman

LOL

Bro, u just like the eggs... n eggs is good for body builder... no one can deny that...

no doubt, and i eat my share of eggs as well. but pre workout? if there's no other options maybe, but i would have carbs pre workout.

i second that

5 eggs for pre-work is too much la... 1 or 2max + energy bar will b great...
bro, pls share with him wat u have for pre-work, as i go with 1banana, 1can yogurt, 1tuna sanwich is enough to keep me energise, but to add on some little extra strenght and energy i will take some pre work supplement also...

why is it too much?

err, dinner, usually. then i wait 1-2 hours before working out. 1 portion rice, vege, meat, etc. if its odd hours a sandwich or equivalent and a scoop of whey PWO

bear in mind that even the most advanced protein supplements cant beat whole food. we take protein supplements for the sake of convenience. if u have the time to go for whole food, stick to it. dont think that u take those supplements and thinking tat u have em all covered. go market/grocery store, buy unprocessed food, chuck them into your fridge, cook yourself. the only supplements u need: fish oil, multivitamin, whey, creatine.

training wise, stick to compound exercise. squat, deads, bench, row, press. theres no need for u to think whether to cut or bulk. build a solid firm foundation 1st. when you can squat 1.5x of your BW i dont think you will look skinny anymore.

Silent killer, thanks alot for the solid answers.

bro, i will feel bloated... 1 or 2 still ok la, prefer protien shake if i have the option to choose.
5eggs = 30g protien and 1scoop = 25+protien depanding on the ingredient.

and some more, becarefull of the "acid gas" after 5 eggs.. hahaha....

prework out I usually go for carbs/glucose, few bananas, milk with 1 scoop of protein, whole meal bread with tuna fish and cheese.

Meal before work out usually contain rice for the glucose!

LMAO!!!!

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Added on May 31, 2011, 12:47 pm+1

Once you've got your nutrition needs covered, you need to also bear in mind that when you train, make every second count. Don't just sit there and gaze at the wall (I see this way too often). Keep your mind focus and run through your WODs (Workout Of the Day). If you haven't figured out a daily plan yet. There are plenty of workout plans available in the net or mags. I assume you're going to one of them commercialised gyms, they do provide group classes, try taking some up for a change (RPM, BodyPump, etc). They're rather intense and keeps you from resting too long (tat is the whole point anyway).

Give yourself a few months.. and you're good to go

This post has been edited by Dharmain: May 31 2011, 12:47 PM

http://www.intense-workout.com/same.html

read this. then close the thread.

sorry for bumping old thread, but this is too hilarious to not to bump

i would kick your ass for bumping this but you're too big...









/endrant