Thread: weight training + diet

hey everybody...i used to lift weights a few years ago very consistently then went on/off for about a year or so. for almost the past month i have been going 5 days a week. if i don't exercise and pretty much just eat whatever i want i hit a point where i don't really gain any more weight but i'm not really that overweight (for example, if you saw me in the street you couldn't tell that i was overweight at all). basically, simply being active doesn't make me lose the fat that i have around my stomach. does anyone have any links to good diets (or diet tips) for me to lose fat but still gain muscle and continue to give me the energy i need for lifting. i should also mention that one of the things i hate most is running and i'd rather stay away from doing that. i plan on buying a bike soon and ride every other day but until then i will only be working out in the gym lifting weights.

If you want to lose fat, ride your bike. That's my only real recommendation: get some good cardio. Losing fat is just calories out > calories in, aerobic exercise with large muscles groups like the thighs (largest,actually) burns the most calories. I would take a good look at my diet and ask myself if this is a lean, mass machine diet. If you have no idea, and want to know what a lean, mass machine diet looks like,ask me. If you eat well, and increase your aerobic exercise, you should be able to lose some fat without suffering from low energy levels common to diets.

Originally posted by aliquisdeus
If you have no idea, and want to know what a lean, mass machine diet looks like,ask me.

what does a "lean, mass machine diet" look loike? also, one problem with increasing my aerobic exercise is that i already do not have very much free time to work with as it is. i leave my home everyday at 9am for a class then work from 12-6 then go to the gym from 7-9 (it's about a 45min drive to my class and from my work).

Do your aerobic exercise at the gym if you have to. Cut out on weight training,if you must. If you REALLY don't have time, that is. If it's important to you to get in shape,you'll lose an hour's sleep if you must.

Here's a sample of a lean,mass machine diet for someone who isn't a vegetarian (I can't eat most of this,mysel):

First, keep in mind this is a single day. You need more variety in your diet than eating the same thing all the time, but this is the kind of thing you're looking to eat. This is specifically targeted at building muscle and losing fat.


Postworkout: (7.a.m.)
2 servings whey protein in 1 quart water

Meal 1: (8.a.m.)
Egg whites, broccoli, whey protein in 1 quart water

Meal 2: (10 a.m.)
Meal replacement in 1 quart water

Meal 3: (Noon)
Chicken breast, salad (store-bagged lettuce, cucumber, balsamic vinegar), whey protein in 1 quart water

Meal 4: (1 p.m.)
Meal replacement in 1 quart water

Meal 5: (3 p.m.)
Chicken breast, salad (store-bagged lettuce, cucumber, balsamic vinegar), whey protein in 1 quart water

Meal 6 (5 p.m.)
Meal replacement in 1 quart water

Meal 7: (7 p.m.)
Chicken breast, salad (store-bagged lettuce, cucumber, balsamic vinegar), whey protein in 1 quart water

Meal 8: (9 p.m.)
Meal replacement in 1 quart water



Now, I understand that all that whey protein and meal replacement is expensive, this diet is more for a serious bodybuilder (what I'm on right now), but if you can do it,it's excellent.

If you just want to eat healthy, see my post for panther, I think I made some basic recommendations..or check out other links in this forum, try searching for "nutrition" or something like that.

The keys are: eat more frequently, eat enough protein and carbs, and less fat, drink lots of water, get regular aerobic exercise. Take your vitamins! (a quality multivitamin/multimineral and a calcium supplement is good)

It's not all that complicated. Be consistent.