i've been weightlifting for a couple years now....ive seen a decent amount of results but not too much, what i mean is that i used to be a big guy, around the age of 14-15 i was about 160 really fat and then i lost alot of weight and got down to 140. and saw that along with loosing weight i lost a lot of muscle, my arms became skinny...so then i started workin out again and am back up to around 150 but my arms still look skinny, gained some muscle but not much. any advice. i just do 40lb curls, 80 bench but mostly do pushups and go at the punching bag. any adivce would be appreciated. and o yea i take whey proetin.

sounds like you dieted in an unhealthy manner, and lost as much muscle as fat (or at least, way more muscle than 'necessary' to lose on a big cut)
hell if you do it right you can save every ounce of muscle, and just burn fat...if you're dedicated to proper nutrition, training, and consistency.

i'd say right now its your diet that sucks.
post your exact diet (time you eat, what, how much..listing macro nutritent breakdown if you know it) as well as your workout routine, exercises done, and reps/sets

another big mistake...you MUST work your legs dude. the thighs are the biggest muscles in the body, and cannot be ignored when training.

Definitely. So many people on here focus on one thing: a big chest, big arms, and so on. You really have to just get it in your head that every muscle in your body needs to grow for things to work out right. Seems to me a lot of people leave out legs for one reason, they are very difficult! They are your biggest muscles, and it takes a lot of work to effectively fatigue them. Then of course, you have to eat right or you just wasted a whole lotta time in the gym.

yea ive been tryin out that 6 meals a day thing, and i run on a tredmil to try to do cardio and strenghtn my legs.......but right now i see my self as healthy fit....when i lost all that weight before i just lost a lot of muscle mass as it seems but my gut never went in....so right now im tryin to gain muscle but at the same time loose some weight.....so im tryin to take in as much protein as possible. do lifting everyother day...so i do lifting one day and then cardio the other.

running on a treadmill does jack **** to strengthen your legs. if you're not squatting and deadlifting, you're NOT strengthening your legs at all.

also, you can NOT shed fat and gain muscle at the same time. losing fat requires a deficit of calories...gaining muscle requires a surplus of calories.

pick ONE or the other as a goal, adjust your diet to meet the needs of that goal, and start working your lower body with weights, not just cardio.

Did no one else notice this?


If you're doing the same pound lifts over and over and only those exercises, you will get nowhere. Ever. Make yourself a good full body routine and adjust the weight accordingly. All using the same poundage will do for you is build endurance. Also, curls? Don't bother. Go with the big compound lifts and you'll be in much better shape.

http://www.fitness.com/forum/weight-...1-a-17439.html

Read this. And by saying "read this" i dont mean skim through trying to find a premade routine, actually READ it and the first two links that go with it will help you build a good full body workout you can do 3 - 4x a week.

Sorry to reply twice, but when you say "i lost muscle but my gut never went in" all that means right there is you lost weight the bad way, and you are probably not as healthy as you think. You lost more muscle than fat.

also, you can NOT shed fat and gain muscle at the same time. losing fat requires a deficit of calories...gaining muscle requires a surplus of calories.

malkore
although i agree with this if he starts a good workout using compounds like squats,deads,bench,etc, that would basicly make him a newbie to lifting and we know newbies can lose weight and gain some muscle.

also if he is overweight already lets say 1000cls a day and drops that to 500cls a day over maintanance it is possible he will lose some fat and still be over enought to gain some muscle.