On 20 Oct 2006 05:14:45 -0700, "stryped" <stryped.DeleteThis@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.DeleteThis@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 >> Stay informed about: Need help with workout and changing body. 
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