Need help with workout and changing body.

[Stryped]

x-no-archive:yes

I really appreciate all your advice on the running. The race
is this Saturday so I have been looking at what I will be
doing past that as I don't plan on running more races (at
least this year).

I feel like I have gotten into good shape with all the running
I have been doing. I watch what I eat too. (My father is
overweight and diabetes and heart disease runs in his family
and he has it as well. He had bypass surgery at 53).

As I said before, I am 35, pretty healthy. My weight is around
176 lbs, 6 feet tall. I have a set of scales that shows
bodyfat and it is around 14- 16 % (Closer to 14 before I
stopped running due to knee)

Anyway. When people look at me, they make comments about how
skinny I look. (even though I am not.) I am predisposed
because of genetics I guess, to accumulate bodyfat around my
waist when I do get it.

I have a gym 2 miles from where I work. Been thinking of
joining it and working out on my lunch hour. (Which would give
me an actual workout time of 30-40 minutes). It has swimming,
cardio equipment and free weights. I live about 20 miles away
though so my workout would have to be on my lunch hour.

I guess what I am asking is, can you help me with a workout
program to maybe gain upper body muscle but still stay lean
and trim especially abdominally? I am assuming I need to lift
weights, which I have done before. I have a treadmill at home
I guess I could lift weights at the gym and when I get home
run on the treadmill for 30 minutes. (If I am not too tired
from the weights.

I thought about lifting weigths 3 days a week and swimming two
days during lunch, then running on the treadmill 3-4 days a
week at home. I still feel I need to get into single digit
bodyfat to show my abs but I dont want to do so and look even
skinnier upper body wise than I do now.

I am not looking to be a body builder but more the Mathew
Mcconnohey type body. (You can go ahead and laugh now).

Any help whenever you get a chance would be appreciated!

[Bubba]

On 18 Oct 2006 05:39:02 -0700, "stryped"
<stryped@hotmail.com> wrote:

>As I said before, I am 35, pretty healthy. My weight is
>around 176 lbs, 6 feet tall. I have a set of scales that
>shows bodyfat and it is around 14- 16 % (Closer to 14 before
>I stopped running due to knee)

You cannot rely on those scales. They are notoriously
inaccurate and fluctuate greatly depending on degree of
hydration. Get calipers and learn how to use them or have
someone use them on you. Slimguide are inexpensive and
pretty accurate.
>
>Anyway. When people look at me, they make comments about how
>skinny I look. (even though I am not.) I am predisposed
>because of genetics I guess, to accumulate bodyfat around my
>waist when I do get it.

I assume you are a male. If so you will likely accumulate fat
around your waist due to genetics. The problem may be your
perception that you are not skinny even though you are. Do you
have jpegs you can post?
>
>I have a gym 2 miles from where I work. Been thinking of
>joining it and working out on my lunch hour. (Which would
>give me an actual workout time of 30-40 minutes). It has
>swimming, cardio equipment and free weights. I live about
>20 miles away though so my workout would have to be on my
>lunch hour.

That is a good idea.
>
>I guess what I am asking is, can you help me with a workout
>program to maybe gain upper body muscle but still stay lean
>and trim especially abdominally?

It is virtually impossible in the short run to gain upper body
muscle without also gaining fat. In the long run you can
achieve your goal. It requires you to cycle your workouts and
calories. You go through a cycle where you eat more than you
need and work out and gain both muscle and fat. You then go
through a cycle when you lose fat and mostly hold onto muscle
by consuming few calories while still lifting weights.

After several cycles you have more muscle and less fat.

But realize that in the beginning you will likely gain more
fat around your waist. You also need to consume enough
protein. About a gram per pound body weight per day is what
you should aim for. You should eat 500-1000 calories per day
in excess of your maintenance.

Go to www.fitday.com and plug in what you eat each day to see
what your maintenance is.

> I am assuming I need to lift weights, which I have done
> before. I have a treadmill at home I guess I could lift
> weights at the gym and when I get home run on the treadmill
> for 30 minutes. (If I am not too tired from the weights.

The treadmill will slow your muscle gains.

Check out www.stumptuous.com. Ignore that it seems to be aimed
to girls. It has a lot of good advice about diet and weights.
>
>I thought about lifting weigths 3 days a week and swimming
>two days during lunch, then running on the treadmill 3-4 days
>a week at home. I still feel I need to get into single digit
>bodyfat to show my abs but I dont want to do so and look even
>skinnier upper body wise than I do now.

See above.
>
>I am not looking to be a body builder but more the Mathew
>Mcconnohey type body. (You can go ahead and laugh now).

Hahahaha.
>
>Any help whenever you get a chance would be appreciated!

HTH

Bubba

[Stryped]

x-no-archive:yes

I can get a picure. Where and how could I post it?
Bubba@notyahoo.com wrote:
> On 18 Oct 2006 05:39:02 -0700, "stryped"
> <stryped@hotmail.com> wrote:
>
>
> >As I said before, I am 35, pretty healthy. My weight is
> >around 176 lbs, 6 feet tall. I have a set of scales that
> >shows bodyfat and it is around 14- 16 % (Closer to 14
> >before I stopped running due to knee)
>
> You cannot rely on those scales. They are notoriously
> inaccurate and fluctuate greatly depending on degree of
> hydration. Get calipers and learn how to use them or have
> someone use them on you. Slimguide are inexpensive and
> pretty accurate.
> >
> >Anyway. When people look at me, they make comments about
> >how skinny I look. (even though I am not.) I am predisposed
> >because of genetics I guess, to accumulate bodyfat around
> >my waist when I do get it.
>
> I assume you are a male. If so you will likely accumulate
> fat around your waist due to genetics. The problem may be
> your perception that you are not skinny even though you are.
> Do you have jpegs you can post?
> >
> >I have a gym 2 miles from where I work. Been thinking of
> >joining it and working out on my lunch hour. (Which would
> >give me an actual workout time of 30-40 minutes). It has
> >swimming, cardio equipment and free weights. I live about
> >20 miles away though so my workout would have to be on my
> >lunch hour.
>
> That is a good idea.
> >
> >I guess what I am asking is, can you help me with a workout
> >program to maybe gain upper body muscle but still stay lean
> >and trim especially abdominally?
>
> It is virtually impossible in the short run to gain upper
> body muscle without also gaining fat. In the long run you
> can achieve your goal. It requires you to cycle your
> workouts and calories. You go through a cycle where you eat
> more than you need and work out and gain both muscle and
> fat. You then go through a cycle when you lose fat and
> mostly hold onto muscle by consuming few calories while
> still lifting weights.
>
> After several cycles you have more muscle and less fat.
>
> But realize that in the beginning you will likely gain more
> fat around your waist. You also need to consume enough
> protein. About a gram per pound body weight per day is what
> you should aim for. You should eat 500-1000 calories per day
> in excess of your maintenance.
>
> Go to www.fitday.com and plug in what you eat each day to
> see what your maintenance is.
>
>
>
>
> > I am assuming I need to lift weights, which I have done
> > before. I have a treadmill at home I guess I could lift
> > weights at the gym and when I get home run on the
> > treadmill for 30 minutes. (If I am not too tired from the
> > weights.
>
> The treadmill will slow your muscle gains.
>
> Check out www.stumptuous.com. Ignore that it seems to be
> aimed to girls. It has a lot of good advice about diet and
> weights.
> >
> >I thought about lifting weigths 3 days a week and swimming
> >two days during lunch, then running on the treadmill 3-4
> >days a week at home. I still feel I need to get into single
> >digit bodyfat to show my abs but I dont want to do so and
> >look even skinnier upper body wise than I do now.
>
> See above.
> >
> >I am not looking to be a body builder but more the Mathew
> >Mcconnohey type body. (You can go ahead and laugh now).
>
> Hahahaha.
> >
> >Any help whenever you get a chance would be appreciated!
>
> HTH
>
> Bubba

[Stryped]

x-no-archive:yes

Try this. These are bad pictures but I took them last night.

http://www.picturehosting.org/gallery.php?u=stryped&g=test

Bubba@notyahoo.com wrote:
> On 18 Oct 2006 12:56:04 -0700, "stryped"
> <stryped@hotmail.com> wrote:
>
> >x-no-archive:yes
> >
> >I can get a picure. Where and how could I post it?
>
>
>
> http://familyinternet.about.com/od/sharingonline/tp/shareph-
> otos.htm

[Bubba]

On 18 Oct 2006 12:56:04 -0700, "stryped"
<stryped@hotmail.com> wrote:

>x-no-archive:yes
>
>I can get a picure. Where and how could I post it?

http://familyinternet.about.com/od/sharingonline/tp/share-
photos.htm

[Bubba]

On 19 Oct 2006 07:01:58 -0700, "stryped"
<stryped@hotmail.com> wrote:

>x-no-archive:yes
>
>Try this. These are bad pictures but I took them last night.
>
>http://www.picturehosting.org/gallery.php?u=stryped&g=test

Based upon your pictures you appear to have a body fat
percentage of between 12-15% which is well within normal
limits and quite healthy. I don't think that you have a
significant amount of abdominal fat (love handles) although
you clearly don't have a washboard abdomen. To get a washboard
abdomen you need to get your body fat into the single digits.
But if you dieted down to single digit body fat you would look
like a concentration camp victim since you don't have much
muscle mass.

I think that your best strategy is to pack on 10-20 pounds of
muscle and then diet down the fat that you gain. You may end
up weighing 185 pounds but your body fat percentage will be
lower than it is now and you will be happier with your
appearance.

The best strategy to pack on muscle is to do a full body
workout three days a week. I strongly recommend hypertrophy
specific training. Google is your friend.

You need to calculate your caloric intake for maintaining
weight and then add 500-1000 calories per day. You will gain
1-2 pounds per week, mostly muscle but some fat. You also need
to consume at least 150 grams of protein per day.

After gaining ten pounds you could then diet down but still
consume adequate protein and continue weigh training. After
dieting down you may then want to go through another bulking
cycle gaining ten pounds and dieting down. Repeatedly cycling
like this will result in more muscle and less fat.

Good luck.

Bubba

[Stryped]

x-no-archive:yes

Is it ok to swim or somethign the two days a week I dont lift?
Will swimming on off days help to build muscle too?

What weight exercises do you recommend?

Do I look bad/ugly? Bubba@notyahoo.com wrote:
> On 19 Oct 2006 07:01:58 -0700, "stryped"
> <stryped@hotmail.com> wrote:
>
> >x-no-archive:yes
> >
> >Try this. These are bad pictures but I took them last
> >night.
> >
> >http://www.picturehosting.org/gallery.php?u=stryped&g=test
>
>
> Based upon your pictures you appear to have a body fat
> percentage of between 12-15% which is well within normal
> limits and quite healthy. I don't think that you have a
> significant amount of abdominal fat (love handles) although
> you clearly don't have a washboard abdomen. To get a
> washboard abdomen you need to get your body fat into the
> single digits. But if you dieted down to single digit body
> fat you would look like a concentration camp victim since
> you don't have much muscle mass.
>
> I think that your best strategy is to pack on 10-20 pounds
> of muscle and then diet down the fat that you gain. You may
> end up weighing 185 pounds but your body fat percentage will
> be lower than it is now and you will be happier with your
> appearance.
>
> The best strategy to pack on muscle is to do a full body
> workout three days a week. I strongly recommend hypertrophy
> specific training. Google is your friend.
>
> You need to calculate your caloric intake for maintaining
> weight and then add 500-1000 calories per day. You will gain
> 1-2 pounds per week, mostly muscle but some fat. You also
> need to consume at least 150 grams of protein per day.
>
> After gaining ten pounds you could then diet down but still
> consume adequate protein and continue weigh training. After
> dieting down you may then want to go through another bulking
> cycle gaining ten pounds and dieting down. Repeatedly
> cycling like this will result in more muscle and less fat.
>
> Good luck.
>
> Bubba

[Stryped]

x-no-archive:yes

I looked up that HSt stuff you posted about. It had a sample
workout> It was alot of single sets of 10. Does it work?

Also, Can I still do swimming/running for cardio heart
benefits? I really worry about that with my family history of
heart and diabetes problems. Bubba@notyahoo.com wrote:
> On 20 Oct 2006 05:14:45 -0700, "stryped"
> <stryped@hotmail.com> wrote:
>
> >x-no-archive:yes
> >
> >Is it ok to swim or somethign the two days a week I
> >dont lift?
>
> Sure it is OK. But remember that the more cardio you do, the
> slower your muscle gains will be. I would limit cardio to
> twice a week for thirty minutes or less per session.
>
>
>
> > Will swimming on off days help to build muscle too?
>
> No. If you do too much it may have the opposite effect.
> >
> >What weight exercises do you recommend?
>
> Always do compound exercises. For legs I suggest squat and
> dead lift. For chest, bench press and incline press. For
> back, pullups and rows. Don't waste time doing exercises for
> arms as your chest/back exercises will give plenty of work
> to those areas.
>
> Be sure you use proper form especially on squat and dead
> lift as improper form can cause serious injury. Squats are
> probably the most important exercise that you will do and
> also the most difficult to perform properly as you need
> adequate hamstring flexibility to get into the deep squat
> position.
>
>
> >
> >Do I look bad/ugly?
>
> Your question suggests that you have a problem with your
> body image. Regardless of what I say, it will not change how
> you look at yourself. I would work on that.
>
> I will say that I think you need to add muscle mass to your
> body before you even consider dieting down to get washboard
> abs since you are lacking in that area. The good news is
> that you are young enough to bulk up pretty easily if you do
> it right. I don't think it unreasonable to think that in a
> year you can add ten pounds of quality muscle to your body
> while lowering your body fat percentage.
>
> But again remember that in the short run your abdominal fat
> is going to increase. If you cannot accept this short run
> increase in fat then I would not do it. But in a year you
> may be quite pleasantly surprised by the change in your
> appearance and body composition. Save your before pictures.
>
> Good luck.
>
> Bubba
>
>
>
> >Bubba@notyahoo.com wrote:
> >> On 19 Oct 2006 07:01:58 -0700, "stryped"
> >> <stryped@hotmail.com> wrote:
> >>
> >> >x-no-archive:yes
> >> >
> >> >Try this. These are bad pictures but I took them last
> >> >night.
> >> >
> >> >http://www.picturehosting.org/gallery.php?u=stryped&g=-
> >> >test
> >>
> >>
> >> Based upon your pictures you appear to have a body fat
> >> percentage of between 12-15% which is well within normal
> >> limits and quite healthy. I don't think that you have a
> >> significant amount of abdominal fat (love handles)
> >> although you clearly don't have a washboard abdomen. To
> >> get a washboard abdomen you need to get your body fat
> >> into the single digits. But if you dieted down to single
> >> digit body fat you would look like a concentration camp
> >> victim since you don't have much muscle mass.
> >>
> >> I think that your best strategy is to pack on 10-20
> >> pounds of muscle and then diet down the fat that you
> >> gain. You may end up weighing 185 pounds but your body
> >> fat percentage will be lower than it is now and you will
> >> be happier with your appearance.
> >>
> >> The best strategy to pack on muscle is to do a full body
> >> workout three days a week. I strongly recommend
> >> hypertrophy specific training. Google is your friend.
> >>
> >> You need to calculate your caloric intake for
> >> maintaining weight and then add 500-1000 calories per
> >> day. You will gain 1-2 pounds per week, mostly muscle
> >> but some fat. You also need to consume at least 150
> >> grams of protein per day.
> >>
> >> After gaining ten pounds you could then diet down but
> >> still consume adequate protein and continue weigh
> >> training. After dieting down you may then want to go
> >> through another bulking cycle gaining ten pounds and
> >> dieting down. Repeatedly cycling like this will result in
> >> more muscle and less fat.
> >>
> >> Good luck.
> >>
> >> Bubba

[Bubba]

On 20 Oct 2006 05:14:45 -0700, "stryped"
<stryped@hotmail.com> wrote:

>x-no-archive:yes
>
>Is it ok to swim or somethign the two days a week I
>dont lift?

Sure it is OK. But remember that the more cardio you do, the
slower your muscle gains will be. I would limit cardio to
twice a week for thirty minutes or less per session.

> Will swimming on off days help to build muscle too?

No. If you do too much it may have the opposite effect.
>
>What weight exercises do you recommend?

Always do compound exercises. For legs I suggest squat and
dead lift. For chest, bench press and incline press. For
back, pullups and rows. Don't waste time doing exercises for
arms as your chest/back exercises will give plenty of work to
those areas.

Be sure you use proper form especially on squat and dead
lift as improper form can cause serious injury. Squats
are probably the most important exercise that you will do
and also the most difficult to perform properly as you
need adequate hamstring flexibility to get into the deep
squat position.

>
>Do I look bad/ugly?

Your question suggests that you have a problem with your body
image. Regardless of what I say, it will not change how you
look at yourself. I would work on that.

I will say that I think you need to add muscle mass to your
body before you even consider dieting down to get washboard
abs since you are lacking in that area. The good news is that
you are young enough to bulk up pretty easily if you do it
right. I don't think it unreasonable to think that in a year
you can add ten pounds of quality muscle to your body while
lowering your body fat percentage.

But again remember that in the short run your abdominal fat is
going to increase. If you cannot accept this short run
increase in fat then I would not do it. But in a year you may
be quite pleasantly surprised by the change in your appearance
and body composition. Save your before pictures.

Good luck.

Bubba

>Bubba@notyahoo.com wrote:
>> On 19 Oct 2006 07:01:58 -0700, "stryped"
>> <stryped@hotmail.com> wrote:
>>
>> >x-no-archive:yes
>> >
>> >Try this. These are bad pictures but I took them last
>> >night.
>> >
>> >http://www.picturehosting.org/gallery.php?u=stryped&g=test
>>
>>
>> Based upon your pictures you appear to have a body fat
>> percentage of between 12-15% which is well within normal
>> limits and quite healthy. I don't think that you have a
>> significant amount of abdominal fat (love handles) although
>> you clearly don't have a washboard abdomen. To get a
>> washboard abdomen you need to get your body fat into the
>> single digits. But if you dieted down to single digit body
>> fat you would look like a concentration camp victim since
>> you don't have much muscle mass.
>>
>> I think that your best strategy is to pack on 10-20 pounds
>> of muscle and then diet down the fat that you gain. You may
>> end up weighing 185 pounds but your body fat percentage
>> will be lower than it is now and you will be happier with
>> your appearance.
>>
>> The best strategy to pack on muscle is to do a full body
>> workout three days a week. I strongly recommend hypertrophy
>> specific training. Google is your friend.
>>
>> You need to calculate your caloric intake for maintaining
>> weight and then add 500-1000 calories per day. You will
>> gain 1-2 pounds per week, mostly muscle but some fat. You
>> also need to consume at least 150 grams of protein per day.
>>
>> After gaining ten pounds you could then diet down but still
>> consume adequate protein and continue weigh training. After
>> dieting down you may then want to go through another
>> bulking cycle gaining ten pounds and dieting down.
>> Repeatedly cycling like this will result in more muscle and
>> less fat.
>>
>> Good luck.
>>
>> Bubba

[Bubba]

On 20 Oct 2006 08:59:19 -0700, "stryped"
<stryped@hotmail.com> wrote:

>x-no-archive:yes
>
>I looked up that HSt stuff you posted about. It had a sample
>workout> It was alot of single sets of 10.

Actually it is 1-2 sets of 15, 10 or 5 depending on which week
you are on. When I did the program I usually did 2 sets of
each exercise. I used the program for two years until I got as
big as I wanted. Now I am just on a maintenance plan designed
to get stronger but not bigger.

>Does it work?

Worked for me. I put on twenty pounds of muscle over a two
year period. Through cycling my diet I also managed to lose
about five pounds of fat.

>
>Also, Can I still do swimming/running for cardio heart
>benefits?

Sure. It will slow your muscle gains though.

> I really worry about that with my family history of heart
> and diabetes problems.

I would make sure that you are eating a diet that reduces the
risk of heart disease and diabetes. Check out the DASH diet or
Mediterranean Diet.

Bubba