[Sensations]

So i started working out the other day and have no idea what im doing ahaha. Going to buy some protein tmr and some other supplements. Im 5'7 and 160 pounds(kinda chubby). any suggestions on which supplement i should buy to keep my fat in take as low as possible while building muscle. oh and should i take CLA, not sure cause everyone has different opinions about it.

[XtC-604]

holy....5'7 and 170 i suggest u skip the protein shakes and other supplements and hit the treadmill for about 24hrs straight

[StealthFighter]

^ don't be an asshole. not everyone is 110 pound skinny prick. he's actually pretty normal.

to OP, skip the supplements for now. Use strength training to change your body composition. I would do circuit training or complexes. Good way to get your metabolism up and to gain lean mass.

Add in some jogging but do it sparingly if you plan to gain lean mass.

[subordinate]

holy....5'7 and 170 i suggest u skip the protein shakes and other supplements and hit the treadmill for about 24hrs straight

Lol, douche.

I'm 5'8 and 170.

[MR_BIGGS]

Ya no need for douchebag comments.

I would also skip the supplements for now. Work on your cardio more in the beginning to get your endurance up, and work towards circuit training.

[Alpine50]

Take the money you would use to buy supplements and just buy healthy food. Don't waste your money.
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[XxFcukxX]

Take the money you would use to buy supplements and just buy healthy food. Don't waste your money.
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Exactly , i bought protein when i was working out a lot.
Sure it helped gain muscle/mass but after you stop working out as much and still take the protein , it just fucking packs weight on like crazy.

[Sensations]

ohh and haha my bad but i checked today im actually 160 little bit less cause i was carry shit with me. and yeah i bought some healthy snacks and shit today as well. bought cla but didnt buy any protien. i guess ill save it for later on. thanks

[illicitstylz]

Use the filter/criteria on the left column to find the category of exercises you want

http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/1/muscle/chest

3 absolute essential exercises are deadlifts, squats and benchpress, so that's a start for you.

If you're looking into supplements

Look into Optimum Nutrition protein, a bit more expensive but worth every dollar.

80% protein per serving
4g of glutamines (improves recovery speed)
5.5g of bcaa
100% whey isolate ( most pure/expensive form of whey protein )
very easy to mix

since you've already got the mass, now you should condition and tone your existing body mass into muscle.

which means high number of repetitions (aim for 10-12 reps per set) but of lower weights

[Sensations]

alright thanks for the advice cant wait for tmr lol

[d1]

What's your goal for working out? If you want to gain strength/build muslce, try out Rippetoe's program http://forum.bodybuilding.com/showthread.php?t=712752. It's simple with only a few exercises, but it works.

[illicitstylz]

oh and another thing.

It's critical you warm up, in terms of getting your heart rate up as well as stretching your muscles.

When i get to the gym, i hop on the treadmill, run at different intervals for 3-5 minutes just to get my heart rate going.

strap on my gloves on the last minute when i'm walking on my "cooling" period.

stretch out the muscle group I plan on working out

hit the weights

make sure you hydrate between sets/exercises

do a 15 minute HIIT on the elliptical at the end to keep up my cardio/keep toned

This is of course for an athletic and fit build, different from when I first started which was a pure strength and muscular build.

[mc25]

Re: the supplements and starting a routine.

First, set your goals (endurance, muscle strength, or a little of both), and from there set a cardio and weight workout. Go to exrx.net for a muscle guide and come up with a routine. Make sure you work out most muscles, not just the main ones (biceps, quads, etc) and always make sure if you work one muscle, you also work out the opposite so you dont tear anything once they start to develop.
Do this, or consult a trainer to develop a routine.

Dont get on the supplement band wagon just because you are working out. From the sounds of it, you are just band wagonin it. DONT. Educate yourself, and take it from there. Supplements like protein are for people looking to gain muscle mass and weight, and it should be part of their diet which they will monitor and also have developed. I take supplements like creatine and whey, but have done research and am slightly monitoring it (but by no means am I strict about it, just a loose guideline: 1gr protein/lbs of body weight + 2gr carbs/lbs of body weight, this was told to me by a trainer and apparently is a good way to start developing muscle which is my goal).

Start to build up a base for cardio and weights, go often, and good luck. Once you are more serious and start to actually train and not work out, look into supplements and routines, and diets.

[Alpine50]

I'd say also to read up on things try ironaddicts.com
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[hotong]

Hit up cardio more, 10-15 reps when doing weights.

[q0192837465]

I have some questions too. Since I started working an office job a year or so ago, I sit around all day and barely use my muscles. I have noticed that I'm starting to have a belly and my ass is getting bigger. I wanna deal with it before it gets out of hand.

I have access to my gf's apartment gym. It has a treadmill, bike, eliptical, some dumbells, and a all in one training ting like Bowflex. Not really interested in getting buff but just wanna be fit. What's the best exercise to do. Obviously cardio is a must, but I dunno wut to do to get rid of the belly. Some of my frds told me sit-up do not work on belly.

[StealthFighter]

fact: you can't spot reduce(eg situps). you start to lose body fat in the last place you gained it.

do circuit training with weights and then do some running on every other day. nutrition is big. i don't know what you eat, but increase your veggies and lean protein intake. cutout the junk

don't do stupid things like fad diets or starve yourself. be smart. it takes hardwork, there's no easy way.

[Sensations]

yeah i googled all this shit and started some sort of diets i guess you can call it. Stopped eating junk food and like food from malls and shit. Also started to just drink water and nothing else. not even like juice and shit.

[illicitstylz]

belly is the hardest to get rid of since it's the LAST place you'll lose weight so it will definitely take the most work other than having a naturally fast metabolism.

just remember that half of working out is physical, and the other half is mental dedication, and i'm sure many people can agree on that with me.

[XtC-604]

^ don't be an asshole. not everyone is 110 pound skinny prick. he's actually pretty normal.

to OP, skip the supplements for now. Use strength training to change your body composition. I would do circuit training or complexes. Good way to get your metabolism up and to gain lean mass.

Add in some jogging but do it sparingly if you plan to gain lean mass.
lol...dunno what world your from but 170lbs at 5'7 isnt normal at all. I'm telling him the easiest way to lose that weight. Protein shakes will help u build muscle,so you wont be losing much weight. I dunno about you, but if your 5'7 and your fucking thighs look like elephant legs and your arms look like a tree trunk, im sure thats not a turn on for most girls. From what i hear and is proven to work, the best form of encouragement is being harsh, cynical and cruel.

[jeffh]

come read the sports and fitness forum

[L0uie69]

lol...dunno what world your from but 170lbs at 5'7 isnt normal at all. I'm telling him the easiest way to lose that weight. Protein shakes will help u build muscle,so you wont be losing much weight. I dunno about you, but if your 5'7 and your fucking thighs look like elephant legs and your arms look like a tree trunk, im sure thats not a turn on for most girls. From what i hear and is proven to work, the best form of encouragement is being harsh, cynical and cruel.

whats normal then? cause we all know the BMI is the best way to look at your weight:height right? whats wrong with having big legs? not everyone wants to look like johnny bravo.

the guy wants to build muscle in order to lose fat and speed up his RMR, so he wants a high protein diet and carbs when necessary (ie. physical activity).
you shouldn't even bother looking at your weight, focus on your body fat % if you want to trim.

[suzuka84]

I use to be 170 pounds and 5"8, I'm now 150 pounds.

The easiest thing to do if you have the time is to stop going to the gym and find a boxing gym. You'll realize early on that coming up with your own workout routine is a drag. For the price of a gym membership, boxing will cost the same and you'll have more fun and be more social.

[Marioo1991]

what are you objectives by working out? do you want to get cut, or build muscle?

what is you diet like now? I would say to forget about the protein shakes for now and focus on your improving your nutrition.

[RacePace]

what are you objectives by working out? do you want to get cut, or build muscle?

what is you diet like now? I would say to forget about the protein shakes for now and focus on your improving your nutrition.

There is no point in cutting when you have no muscle to begin with. Focusing on building muscle will also help you lose fat

[Marioo1991]

There is no point in cutting when you have no muscle to begin with. Focusing on building muscle will also help you lose fat

I agree, but there are a number of ppl who dont care about muscle, they just care about getting cut.

If he focuses on just building muscle, he could get very bulky, not sure if thats his objective.

[penner2k]

I would hate to be the OP right now..
There is so much different advice being given out right now he must be so confused.
My guess is he wants to cut up but he hasnt really given a straight answer on his goals. Really no advice should have been given out till we actually knew what he wants to get out of this.

Just my 3 cents

[penner2k]

I agree, but there are a number of ppl who dont care about muscle, they just care about getting cut.

If he focuses on just building muscle, he could get very bulky, not sure if thats his objective.

Yah you gotta watch out for that. One day he will just wake up and look like a bodybuilder. Focusing on building muscle and building strength boosts metabolism for much longer then cardio. The results he gets out of this will come down to how he eats. If he is eating to put on muscle he will put on muscle. If he eats under maintenance he will maybe put on a tiny bit of muscle but for the most part he will just lose fat..

[Oleophobic]

If you are around 20% bf or higher IMO you should lose the fat first until you can see your abs before 'bulking'.
that way you look good the entire time

if you are fat and focus on bulking, ie. eating a lot...you will turn into a fat ass. I mean even if you keep track of calories and your macros perfectly, you will still gain a lil fat. Now since you probably won't keep track of calories you'll most likely gain even more fat...

so yeah figure out your bf% and decide what to do.

[racerman88]

read some magazines and note the common basic exercises that all the bodybuilders use. They are the basic movements like Flat bench press, incline dumbell presses, squats, shoulder presses and chin ups are some examples.

[m4k4v4li]

lol...dunno what world your from but 170lbs at 5'7 isnt normal at all. I'm telling him the easiest way to lose that weight. Protein shakes will help u build muscle,so you wont be losing much weight. I dunno about you, but if your 5'7 and your fucking thighs look like elephant legs and your arms look like a tree trunk, im sure thats not a turn on for most girls. From what i hear and is proven to work, the best form of encouragement is being harsh, cynical and cruel.

ur a fucking idiot
5'7 170 isnt even that overweight. you have no idea what kind of body he has off just the weight alone. im 5'8-5'9 185 with relatively low BMI. I have buddies around the same weight and height as me who are pretty shredded. so you can go jump off a bridge

[StealthFighter]

http://www.mmalinker.com/wiki/images/f/f4/Sakurai.jpg 5'7 170 pounds.

http://mmaaddicts.com/dann/ufc94/akihiro-gono.jpg 5'7 170 pounds

http://bigsteez.files.wordpress.com/2007/11/ufc-12.jpg 5'6 170 pounds

http://www.wrestlingvalley.org/wp-content/uploads/2009/04/rey-mysterio-photograph-c12233391.jpeg 5'6 175 pounds

[Marioo1991]

read some magazines and note the common basic exercises that all the bodybuilders use. They are the basic movements like Flat bench press, incline dumbell presses, squats, shoulder presses and chin ups are some examples.

if doing freeweights, start off light and make you get the form right. If you dont you're not going to make much progress, just injure yourself.

[sonick]

Google "Rippetoe Starting Strength"

[Benz_05TSX]

thats nothing! I am 5'5 or 5'6 with 200 lbs? 220?? 230? Hahaha... its fine,

[red_2]

Do P90X but make sure you BRING IT!

[BoneThug]

Do P90X but make sure you BRING IT!

the guy in the video will remind him several times

[Philly74]

Oh this is the original video.

YouTube- How to work out with ice1cube!

YouTube- Work Out with ice1cube AGAIN!

Pretty good workout video IMO.

[MR_BIGGS]

I'm trying to incorporate deadlifts into my routine. They are tough, and you need the right form.

[StealthFighter]

deadlifts are awesome. a close 2nd to squats. just make sure you have a neutral spine. don't have a rounded back or an extremely arched back.

easy way for me is to have over-under grip with chalk or lynx grips.
breath in deep with your diaphragm right before you lift. protects your spine somewhat.
think of deadlifts as pushing away the ground beneath you. don't think of it as pulling it up with your arms. basically start the movement with your legs, not your arms. it'll help you move more weight.

the tips above helped me break some PRs.

[sonick]

deadlifts are awesome. a close 2nd to squats. just make sure you have a neutral spine. don't have a rounded back or an extremely arched back.

easy way for me is to have over-under grip with chalk or lynx grips.
breath in deep with your diaphragm right before you lift. protects your spine somewhat.
think of deadlifts as pushing away the ground beneath you. don't think of it as pulling it up with your arms. basically start the movement with your legs, not your arms. it'll help you move more weight.

the tips above helped me break some PRs.

+1, all good points. Over/under hand definitely helps. Use your legs/butt to lift, the arms only hold onto the bar, they don't do any of the pulling.

Keep your abs/core flexed for both deadlifts and squats to protect the spine.

I've added weighted lunges to my squats, and it absolutely kills. It's awesome.

[StealthFighter]

+1, all good points. Over/under hand definitely helps. Use your legs/butt to lift, the arms only hold onto the bar, they don't do any of the pulling.

Keep your abs/core flexed for both deadlifts and squats to protect the spine.

I've added weighted lunges to my squats, and it absolutely kills. It's awesome.


the most painful DOMS(good thing to me) i've received is from overhead walking lunges.

like this but with dumbells in each hand. awesome for core. regular walking lunges are good for grip strength. but usually i just do farmers walk

YouTube- Overhead Dumbbell Walking Lunge

[jasonc]

When i first started i was 5'5 around 150pounds. I am now at ~160lbs and my goal is around 170lbs. i think i lost at least 10pounds of fat and gained over 20 pounds of muscle.

A average day for me is school gym sports and hw. or school work gym. I try to spend 2 hours working out and around an hour of cardio exercise with my sports club. (can be anything from hockey triathlons basketball) it is alot better than running on a treadmill and you get to new people.

Taking protein is also a good idea. remember unused protein will take alot longer to turn into fat then a cheeseburger. take 2 scoops min everyday and 1 after your workout since your muscle will be craving protein, also try not to do cardio before working out since it will use up all your energy. try taking a energy drink during workout to give you that extra boost. If you really want to build muscle you can take cretien with your protein after workouts.

For best results drink protein before and after you wake up. Train 1 group of muscle per day so you can give your muscle a rest. day 1 chest, day 2 arms, day 3 legs etc. Take 1-2 rest day per week. After workout take a scoop of protien and wait an hour before your cardio. remember your body is very tried from working out. After a few months you should see results.

Getting a good body takes dedication. i workout 6 times a week and that is on top of school and work. If you slack you gain fat.


tip1: try some sports with friends if you hate running on a treadmill. like triathlons swimming hockey soccer etc.

tip2: make sure you do cardio if you work out or else you will look like a ripped freak and some girls dont like that type of body. i think the only reason im not 180lbs is because i do cardio even though i am training to get a vin diesel body.

tip3: dont lift more then you can handle. when i first started i curled 20lbs benched 25 on each side and it was hard. now i can bench 50lbs on each side and curl 30lbs dumbbells. make sure you have a spotter if you are trying higher weights. i seen alot of guys dropping the bench bar on there chest because they benched too much. if you are using your back while curling, you are using too much weight.


syntha 6, myotien, promisil, and quattro are some of the best protein. take endoburn from bsn to boost metabolism.

[Matlock]

Keep it simple.

1. Learn to squat
2. Buy some milk

Squats + Milk

[SkinnyPupp]

Google "Rippetoe Starting Strength"
THIS.

[hal0g0dv2]

really good info in here lol

[Alphamale]

THIS.

RIPPTOES IS THE SHITS.

This workout is intense and you see massive gains.

[mipy601]

id do some cardio first

[Powerslide]

PLEASE PLEASE PLEASE make sure that you find someone who can spot you for your first lifts, especially if you are doing deadlifts/squats/anything really.

Pay for a single session with a personal trainer and have them help you with your form. It will be one of the best investments you make starting your weight routine. Many people who have been training for years still have improper form and it could be dangerous. Seriously, you're lucky that you're starting now and can get it right at the beginning.

As for excersizes, if you're confused keep the 'big 6' in mind.
1) Squats
2) Deadlifts
3) Bench Press
4) Shoulder Press
5) Bent over row
6) Cleans (wait until you're a bit more experienced before going for these. But they're excellent for full-body strength)

edit: also, to help drop some fat do your cardio after you have done your weight routine. That way, your body is already in a state to burn fat since you have fired it up during your workout. If you do your cardio first, it will take up to 20 minutes for your body to get into fat-burning mode from cold start. Its not an effective use of your energy or time.


So to reiterate: GET SOMEONE TO SPOT YOUR FORM WHEN YOU ARE STARTING. You'll thank me later.

[Death2Theft]

The guy in the video mentioned cleans too is that just the jumping up on stuff part?

[suzuka84]

working out is going to make you physically bigger with more muscle. You want to skip the protein as your body already has enough fat to burn off and redistribute/turn into muscle. If you want to boost your workout intensity, take a pre-work out supplement or redbull so it forces your heart to pump faster.

You may either want to focus on cardio and body weight exercises for the time being until you reach your ideal physique OR starve yourself to drop the fat to establish the base and build from there.

[DC5-S]

^ a lot of what you said is wrong

[JSilver]

working out is going to make you physically bigger with more muscle. You want to skip the protein as your body already has enough fat to burn off and redistribute/turn into muscle. If you want to boost your workout intensity, take a pre-work out supplement or redbull so it forces your heart to pump faster.

You may either want to focus on cardio and body weight exercises for the time being until you reach your ideal physique OR starve yourself to drop the fat to establish the base and build from there.

WUT?

[StealthFighter]

working out is going to make you physically bigger with more muscle. You want to skip the protein as your body already has enough fat to burn off and redistribute/turn into muscle. If you want to boost your workout intensity, take a pre-work out supplement or redbull so it forces your heart to pump faster.

You may either want to focus on cardio and body weight exercises for the time being until you reach your ideal physique OR starve yourself to drop the fat to establish the base and build from there.

step aboard the fail bus.


pretty much every single thing you said is wrong. troll much?

a. you can't turn fat into muscle
b. working out doesn't have to make you bigger. training for strength works your motor units, not for hypertrophy.
c. your body needs protein to rebuild muscle. it's the muscle's building block.
d. preworkout supplements do help you in the short run, but taking too many over time cause you to burn yourself out.
e. bodyweight workouts are great. eg. pistols, handstand pushups, pushups, pullups, etc. but other exercises you need to add weight (squat, cleans, deadlift, press)
f. cardio will help your endurance and help you lose mass. but it's better to do high intensity anaerobic work
G. NEVER EVER STARVE YOURSELF.

[SkinnyPupp]

working out is going to make you physically bigger with more muscle. You want to skip the protein as your body already has enough fat to burn off and redistribute/turn into muscle. If you want to boost your workout intensity, take a pre-work out supplement or redbull so it forces your heart to pump faster.

You may either want to focus on cardio and body weight exercises for the time being until you reach your ideal physique OR starve yourself to drop the fat to establish the base and build from there.

Can't wait to get home so I can fail the fuck out of you.
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[jeffh]

lol just re-read this thread

so glad i started with a gym buddy that new what he was doing

[Lolkai]

I don't know how often you hit the gym or have buddies that go, but the first and MOST common word i hear is probably the word PROTEIN(other than AWWW YEAH and LIGHTWEIGHT).

[hotong]

working out is going to make you physically bigger with more muscle. You want to skip the protein as your body already has enough fat to burn off and redistribute/turn into muscle. If you want to boost your workout intensity, take a pre-work out supplement or redbull so it forces your heart to pump faster.

You may either want to focus on cardio and body weight exercises for the time being until you reach your ideal physique OR starve yourself to drop the fat to establish the base and build from there.

are you high?

[RayBot]

The advice that made sense to me that was actually given to me by some members here on Revscene is this...

What good are supplements if its not contributing to your regular routine/diet/etc??
eg:
What good are protein shakes if your current diet consists of junk food?
What good are fat-burners if you don't work out?

People have this perception that supplements are these ideal products to lose weight and gain muscle. And the stupid thing is...the definition of supplement is to 'supply more' stuff like protein to your existing diet.

Secondly....i'm assuming you don't know what a CLA is, so why are you using that to lose weight? Again...its a supplement, not a magic pill, but mainly, don't put it into your body just because it has claims. And if you don't have a routine, its a major waste of money.


Everyone here has their own opinion, but instead of supplements, heres a way I would spend a 100 bucks for the first month of easing into a circuit:
$30- 4kg box of chicken breast at safeway....this should last you even two months.
$15 (maybe less) - a set of resistance bands to use while you're sitting in front of your tv.
$15- new pair of workout gloves
$30 - set of 10 strip tickets at your local gym to get you started.
$10 or less- a notebook/journal if you're bad at keeping track of stuff, or just have $10 left over...you can probably by a skin mag or something.

[Matlock]

Save money and help increase grip strength. Don't buy gloves, get some calluses.
Don't waste money of exercise gadgets like resistance bands or weird machines.
All you need is a gym membership so you can have access to their free weights.
Learn to squat and dead lift, I am serious. Those two lifts will make put a lot of strain on your body, forcing it to grow.
Train properly, sleep properly, eat properly. You need to be doing at least two of these things, preferably three if you can, but everyone is busy.

If you're really poor you can look into sandbags for lifting. They are cheap as, well... sand.

[hal0g0dv2]

working out is going to make you physically bigger with more muscle. You want to skip the protein as your body already has enough fat to burn off and redistribute/turn into muscle. If you want to boost your workout intensity, take a pre-work out supplement or redbull so it forces your heart to pump faster.

You may either want to focus on cardio and body weight exercises for the time being until you reach your ideal physique OR starve yourself to drop the fat to establish the base and build from there.

fuck i gotta listen to you more often
thanks

[Alphamale]

Save money and help increase grip strength. Don't buy gloves, get some calluses.
Don't waste money of exercise gadgets like resistance bands or weird machines.
All you need is a gym membership so you can have access to their free weights.
Learn to squat and dead lift, I am serious. Those two lifts will make put a lot of strain on your body, forcing it to grow.
Train properly, sleep properly, eat properly. You need to be doing at least two of these things, preferably three if you can, but everyone is busy.

If you're really poor you can look into sandbags for lifting. They are cheap as, well... sand.

Resistance band training has its purposes in both increasing athleticism and strength training.

[SilvLX888]

The advice that made sense to me that was actually given to me by some members here on Revscene is this...

What good are supplements if its not contributing to your regular routine/diet/etc??
eg:
What good are protein shakes if your current diet consists of junk food?
What good are fat-burners if you don't work out?

People have this perception that supplements are these ideal products to lose weight and gain muscle. And the stupid thing is...the definition of supplement is to 'supply more' stuff like protein to your existing diet.

Secondly....i'm assuming you don't know what a CLA is, so why are you using that to lose weight? Again...its a supplement, not a magic pill, but mainly, don't put it into your body just because it has claims. And if you don't have a routine, its a major waste of money.


agreed.

i dont think supplements or protein are always necessary. like a lot of the fellas said -> hydrate, proper form, start off with moderate weights, eat right and lots of hard work.