Quote:
Originally Posted by TROLL
if you're working out 2x a day, one should just be cardio and the other should be lifting, or lifting + cardio. either way i'd focus more on leaning out than bulking up for the time being. when it comes to the lifting though i'd only do 1 or 2 muscle groups max per day, then give yourself at least 2-3 days rest before you work out that same muscle group again.
i dont have much else to add here since other guys have done a really good job at it, but you're right that nutrition is key. 5+ small meals a day, and really make that happen. watch your calories if you're serious about it and make sure you're taking in less than you're burning off each day. food shopping and cooking for yourself is an important part of this, it allows you to eat healthy by knowing how its prepared, and you can pack lunches/snacks of stuff you made ahead of time to make sure you get in all your meals a day.
i'd skip the creatine entirely to be honest, but i've never been a fan of it. upping your protein intake isn't a bad idea but the biggest thing is getting rid of the fat, sugars, and bad carbs.
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There's a lot in her that I agree with and disagree with. First of all I don't think lifting weights and cardio should be done together since they will counteract each other if you either want to get bigger, or get thinner. You build muscle by having excess calories, and cardio just burns those calories off. Don't get me wrong, people who lift and do cardio are in great shape, but they won't gain muscle mass, if they do it's very slow.
I agree with the cooking your meals yourself so you know what goes in it, but I don't agree with the 5+ meals a day. There is no scientific evidence that a higher frequency of meals mean you'll lose weight. As long as you're consuming the same amount of calories, there is no harm or benefit from eating 5 meals a day compared to 3 meals a day. People have been talking about that for years, I do believe that more frequent meals keep your hunger and appetite down so you don't over eat, that seems to be the only benefit, but in the end calories are calories.
Last thing is the part about getting rid of "fat, sugars, and bad carbs". I assume you're talking about simple sugars when you say sugar, which is considered bad carbs, because sugar is a carbohydrate. While if I'm cutting, I'll avoid fast carbs, they aren't necessarily bad if you're bulking or if you're on a normal diet. Also I would highly disagree with the avoiding fat part. Fats are essential to any healthy diet, ever heard of essential fats? you need fats to keep your testosterone going, which in turn stimulate muscle growth. I hope you just mean the bad fats such as trans fat, and not the good fats such as nuts, avocados, eggs, peanut butter, and fish oil. A diet low in fat is a bad one.