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>>> BEEFYBOYZ MESSAGE BOARD <<< > Questions about working out, diet, ... > Answers to questions on diet and exercise |
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buffbear
Registered User Posts: 5 (1/11/02 3:10 pm) Reply |
Answers to questions on diet and exercise Hey all!. I’m Randy (buffbear). Jim and Bob have asked me to routinely respond to questions here in the diet and nutrition section. While I don’t consider myself a “professional” in this area, I have been around the block a few times and recognize that nothing works across the board for everyone. Diet/exercise/supplements that work for one person may not work for another, and may be detrimental for another. Age, body type, and other factors have a big influence on results. I’m currently 50 and have ranged from 170 to 240 pounds. I have seen the influence of age and nutrition in both me and my various workout partners and buds in the gym. I would ask that when you post your questions here, you be a bit specific as to your body type - Ectomorph (thin), Mesomorph (muscular), Endomorph (plump), your age, general condition, and what you have been trying that doesn’t work, or what you are trying to accomplish. Based on what you tell me, I will try to provide suggestions. If they don’t work, respond back and we’ll try something different. Lets keep correspondence limited to this site (rather than private email) so everyone may derive some benefit. I am a endomorph (I plump very easily); elsewhere on the Bud’s pages you can see pictures of me from plump to almost in competition trim. I will try to review and respond in this section on a weekly basis. Of course, everyone is encouraged to put in their comments, suggestions, and recommendations, as I’m not a know-it-all. All my Best! |
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wntmr
Registered User Posts: 2 (9/18/02 4:58 pm) Reply |
Bulking up
Hi Buffbear
I am 44 years old, 5'9", and consider myself primarily an ectomorph. My goal is to gain muscle mass, especially on the legs which tend to lag behind the rest of my body. My trainer recommends bulking up. I am up to about 177 pounds. Although I have put on some overall size, much of the fat tends to accumulate around my waist. If the trend continues it will not be an attractive sight. I understand the need to supply enough nutrients to support muscle hypertrophy. How does extra body fat help muscle growth, if it does? Keep up the good work wntmr Edited by: beefyboyz |
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onebuffbear
Unregistered User (9/27/02 9:48 pm) Reply |
bulking up. Dear wntmr, Sorry for not responding sooner, but I've been on business travel. Excess calories aids in muscle growth, not excess bodyfat. However, excess calories can result in extra bodyfat. That is why most pro body builders pork out during the off season when they are not competeing. Grab any bodybuilding mag on the newsstand right now and check out the Hydroxycuts ads. Take a look at Lee Priest during the offseason. He's a good case of adding a bit around the waist. Perodically go on a lo carbohydrate - high protein diet (at least 1.5 grams of protein per pound of body weight) combined with a good fat burner to get rid of the fat. If you are a ectomorph, it shouldn't take very long to get rid of it while sparing your muscle gains. |
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wntmr
Registered User Posts: 3 (10/1/02 11:15 am) Reply |
Re: bulking up. Buffbear, Thanks for the timely advise. After working out last night I went and had a pizza. And it din't even hurt! Well, I am off to Ross to find some jeans and slacks in, can you believe it, size 34! wntmr |
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eddyy2ker
Unregistered User (4/8/03 1:23 pm) Reply |
short i am 15 year old, and i was just wondoring about shortnes, i am short and i would not like to stay shorer bye working out. well my question is if you do exersise standing up for example lifting 80 pound weights standing do you stay short, i alredy have everiting like six pak muscle but i have alwas wondord about this question and i hope i can figure it out. |
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onebuffbear
Unregistered User (4/9/03 11:09 am) Reply |
short Your height is basically a genetic thing and is not affected by lifting weights whether standing or sitting. If you are extremely short for your age, (genetic) then doctor prescribed human growth hormones can provide some relief. Famous actors like Gary Coleman (the little black kid) went this route to gain some height, but nothing approaching normal. You are only 15 and your bones are still relatively soft so don't go too heavy yet (weight wise), but don't worry about it stunting any further growth. And by the way, I have seen some short guys that had extremely fantastic physiques (instant hard on), so work to perfect what you have. |
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wanttogetdiesel
Unregistered User (4/17/03 3:15 pm) Reply |
muscle Im 16. i used to be reallly overweight (around 210) pounds but lost that weight by dieting and became 150. i noticed when i lost my weight i lost mostly muscle. now im trying to bulk up(muscle wise) i now eat alot oand often but it seems like the extra pounds arent spreading evenly around my body but just staying at the waist and i was wondering how i can get this fat to spread around not linger at the waist.im currently like 160-165. |
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buffbear
 Posts: 17 (4/17/03 4:54 pm) Reply |
Re: muscle The key is to put on muscle mass with as little fat gain as possible. This is not the time to eat anything and everything. To do this, first get your daily protein intake up to AT LEAST 1 gram of protein per pound of body weight.... 1.5 grams would e better - that would be about 240 grams per day. Watch your fat intake, and if you are naturally heavy(get fat easily), keep your carbs down around 100 and make them good quality 9low glycemic) carbs like vegetables. If you MUST have bread, limit it to one or two slices per day of WHOLE grain breads. Lift weights routinely, and with medium to heavy poundages. (read the other posts for sample routines). If you don't naturally tend to be on the heavy side, then you could eat more carbs (but from the little you've said, I'd say that less was better in your case. Watch those carbs! and you won't have to worry about fat accumulating in the midsection - it won't be accumulating anywhere. |
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ToyTacoBear
Unregistered User (6/18/03 5:33 am) Reply |
Beefing Up, Slimming Down I am working out very regularly, although it's only been for about 3 months. Concerning free weights, I understand it is a good idea to do 6 - 8 reps of exercises, but how many sets do you recommend? I want to build muscle. I think I am doing everything right, but I want to do even better!  I also need to lose my love handles, which aren't too bad but are there none-the-less. They are disappearing..... Albeit slowly. Thanks much ahead of time for your advice!! -Budd |
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buffbear
Moderator Posts: 19 (6/18/03 5:17 pm) Reply |
Beefing Up, Slimming Down Hi Budd First of all, it is very hard (unless you are a mesomorph) to beef up and lose BF at the same time. To do so requires you to consume just the right amount of protein/carbs to maximize muscle growth, but none extra, which would be sored as aditional fat. Even the pro bodybuilders plump out during the offseason when they are adding muscle. If you love handles are slowly disappearing, be thankful. Just stay the course. As far as reps/sets for building mass I would recommend 3-4 exercises per bodypart, 3-4 sets each. Since you've been working out regularly for several months, you body has adapted to the regemin, so I'd try doing the first set with 10-12 reps, the second with 8-10, the third with 6-8, and if you do a fourth, 4-6. Each set should be done with increasing weight. The initial sets will warm up the muscle, the last should spur muscle growth. The last set(s)should be EXTREMELY heavy. You literally should finish it with tears in your eyes. Get a spotter to help you with the last reps. Keep your form strict (though you can probably get away with cheating a bit on that last set. You didn't say how old you are, but if you are young (less than 30) you could probably get away with hitting each bodypart twice per week. If you are more mature, once per week. Keep the protein intake up, and get plenty of sleep (8 hours minimum) to recuperate. If you can afford it, try one of the newer prohormones (1-test, 1-AD, etc). Keep at it, if you've lasted 3 months keping it up should be easy. sounds like you'ev got what it takes. My Best Buffbear |
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toytacobear
Unregistered User (6/23/03 9:31 am) Reply |
Beefing Up, Slimming Down Hey BuffBear, Thank you for the advice. I shall continue my regimen. I have discovered that it's not about weight, but (in my case) the muscle. Something is going right for a change..... I'm taking something to supplement my working out. I'm taking Animal Cuts by Universal Products. I don't really believe in taking supplements, but it doesn't seem to be hurting me. These are taken for 3 weeks, with one week of not taking anything. I like the sets you recommend - it's right in line with what a friend that uses "Body for Life" is doing - 4 sets, increasing the weight for each set while shortening the amount of reps per set. I like it. My chest and triceps are starting to show something.... Never seen it before on me! I'll take a picture of the results pretty soon. It's not overwhelmingly different - just improved. Oh yeah - although I don't consider myself over 30 years of age, my age is 39. This is how I've been doing it: Twice a week I work the upper body (chest, abs, arms) Once or twice a week I work the legs (they build easily...) Two or three times a week I work the abs really hard 3 or 4 times a week I do the elliptical cardio machine. Today I did it at my peak heart rate for 20 minutes. That was my first time at doing that. Thanks for the GREAT advice!! -Budd aka toytacobear |
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