Bodybuilding / weightlifting questions.?!
Question: Bodybuilding / weightlifting questions!.!?
my husband lifts weights, and wants to know a few things,
he uses protein shakes and creatine, he is 5 foot 10 and weighs 14 and a half stone,
he says his body feels like he has a sweater on made of an inch of fat on top of solid muscle,
should he increase his cardio !? or use a weight/muscle gainer!?
please helpWww@Answer-Health@Com
he uses protein shakes and creatine, he is 5 foot 10 and weighs 14 and a half stone,
he says his body feels like he has a sweater on made of an inch of fat on top of solid muscle,
should he increase his cardio !? or use a weight/muscle gainer!?
please helpWww@Answer-Health@Com
Answers:
Creatine does NOT make your body bloat up with water!. This is perfectly normal ( the fat sweater)!. Cardio needs to be done both when he is off and when he is on training cycles!. 3-5 times a week 30 minutes a day!. With moderate intensity!. Realistically he should be able to shed 1 lb of fat (3500 calories) a week or about 1% of total bodyfat a month!. Creatine is great to use to aid in recovery for men that are over 27 ( as our bodies at that time start producing less )!. It can be a long road getting the fat off!.!. Usually <10% is where the "ripped" look comes from ( Most body-builders before meets go down to 2% bodyfat, which is dangerously low and a trip and fall could be fatal)!. If he adheres to a cardio program he should start feeling ( and seeing) a difference in 4-8 weeks (1-2%bodyfat or 4-8 lbs of bodyfat shed)!.Www@Answer-Health@Com
The sweater feeling is probably from the creatine, creatine only bloats up your muscles with water!. Don't use it!. Don't use weight gainer either!. Just do lots of cardio and eat lean, healthy foods!. To look clean, you have to eat clean!.Www@Answer-Health@Com
The answer to this question lies in manipulating your diet and increasing exercise!.
All about creatine:
http://forum!.bodybuilding!.com/showthread!.!.!.
http://health!.howstuffworks!.com/sports-p!.!.!.
There will be a certain amount of bloat while on creatine as your body is loaded with water and glycogen which is good for bodybuilding!.
He could cycle creatine every 8 weeks or something like that to 'lean out' and then go back on after a month or so off!.
also do the below:
* There is an online community that will help you everyday for free and provide you with all the knowledge you need to become the better you! http://www!.anabolicminds!.com/forum *
~ Fundamental Guidelines ~
- Workout hard - There are many different workout regimes, many that work well!. Generally: Strength training is in the 6 rep range / Bodybuilding in the 8-10 rep range!. - Rep range warmup: 15 ( sets 1 & 2 ) Working: 10, 8, 6 last three sets add drop sets to failure )
- Fast Efficient Workouts = 1hr - This is not hard and fast but studies have shown that Cortisol rises after 1hr
- Protein shake immediately after workout and then protein meal with carbs etc within 1hr
- Creatine - Mono or CEE you decide!. Both before and after workout!.
- Daily meals - 5 - 6 day ( including shakes ) protein = 1g per pound of body weight!. Meal 1 ( breakies ) is shake plus oatmeal or whatever else you want ( apple is good fibre / system crap mover ), Meal 6 is post workout shake with creatine etc and then solid food meal!. Carbs tapered down from morning to evening and fats tapered up from morning to evening!. Protein is a constant!.
- Sleep 8 - 10 hrs a night ( very imp for all natural BB'ers )
- Supps - Do you note the order in which these are and where supps come!?!?!? - a) Multivitamin / B complex b) Whey protein c) creatine e) Test boosters / stacks etc
~ Exercises ~
- Squats - Biggest muscle and boosts test like crazy, work em hard and see results big time!.
- Deadlifts / Chins / Bent over Rows / Pulldowns - 1st attempt either an palm up or palm down chin at the beginning of your back workout, if you can do one, try two, if you can do 15, add weight!. Most important for back is to make the mind / muscle connection!. Concentrate ( start with low weight and excellent form ) on getting a good contraction and not swinging with the weight!. Calm controlled up down with good squeeze of lats at bottom of rep!. All about the connection / squeeze
- Leg press
- Flat Bench Dumbell / Barbell - Always swap it up, it takes more muscle etc to do dumbells ( stabilizing muscles etc ) but switch it up - Start with dips to hit lower chest then move to flat bench / incline!.
- Core work - Abs / lower back - work the weaker, harder!.Www@Answer-Health@Com
All about creatine:
http://forum!.bodybuilding!.com/showthread!.!.!.
http://health!.howstuffworks!.com/sports-p!.!.!.
There will be a certain amount of bloat while on creatine as your body is loaded with water and glycogen which is good for bodybuilding!.
He could cycle creatine every 8 weeks or something like that to 'lean out' and then go back on after a month or so off!.
also do the below:
* There is an online community that will help you everyday for free and provide you with all the knowledge you need to become the better you! http://www!.anabolicminds!.com/forum *
~ Fundamental Guidelines ~
- Workout hard - There are many different workout regimes, many that work well!. Generally: Strength training is in the 6 rep range / Bodybuilding in the 8-10 rep range!. - Rep range warmup: 15 ( sets 1 & 2 ) Working: 10, 8, 6 last three sets add drop sets to failure )
- Fast Efficient Workouts = 1hr - This is not hard and fast but studies have shown that Cortisol rises after 1hr
- Protein shake immediately after workout and then protein meal with carbs etc within 1hr
- Creatine - Mono or CEE you decide!. Both before and after workout!.
- Daily meals - 5 - 6 day ( including shakes ) protein = 1g per pound of body weight!. Meal 1 ( breakies ) is shake plus oatmeal or whatever else you want ( apple is good fibre / system crap mover ), Meal 6 is post workout shake with creatine etc and then solid food meal!. Carbs tapered down from morning to evening and fats tapered up from morning to evening!. Protein is a constant!.
- Sleep 8 - 10 hrs a night ( very imp for all natural BB'ers )
- Supps - Do you note the order in which these are and where supps come!?!?!? - a) Multivitamin / B complex b) Whey protein c) creatine e) Test boosters / stacks etc
~ Exercises ~
- Squats - Biggest muscle and boosts test like crazy, work em hard and see results big time!.
- Deadlifts / Chins / Bent over Rows / Pulldowns - 1st attempt either an palm up or palm down chin at the beginning of your back workout, if you can do one, try two, if you can do 15, add weight!. Most important for back is to make the mind / muscle connection!. Concentrate ( start with low weight and excellent form ) on getting a good contraction and not swinging with the weight!. Calm controlled up down with good squeeze of lats at bottom of rep!. All about the connection / squeeze
- Leg press
- Flat Bench Dumbell / Barbell - Always swap it up, it takes more muscle etc to do dumbells ( stabilizing muscles etc ) but switch it up - Start with dips to hit lower chest then move to flat bench / incline!.
- Core work - Abs / lower back - work the weaker, harder!.Www@Answer-Health@Com