Muscle Building and Fat Loss

[Scott Bernard]

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Thanks!

So instead of Oatmeal, what other food can you suggest?

[Xenoxorph]

Thanks!

So instead of Oatmeal, what other food can you suggest?

Sweet potato, potatoes, brown rice, wheat bread, all kinds of vegetables and fruits.. Just remember, it's not really WHAT you eat but HOW MUCH you eat!

Train hard and wise

[noelngyawa]

Planks on the other hand is probably one of the best exercises there is for abs and lower back! Try searching youtube for plank variations

Don't forget that squats, deadlifts, overhead presses, cleans and snatches also strengthen the core!

[a_dash_of_sanity]

Hi. I really do need advice. I'm 22years old 5'3 in height last June I started to go the gym wherein I was given a superset program barbel crunches, bent row, upright row, front press, good morning, lunges, squat w/ back press and deadlift 3x10 started 10lbs each side after a month with diet from 130lbs down to 121lbs.Due to change in work scheds, I really had a hard time going to the gym so instead I bought gym equipment so I could continue at home. I noticed one thing though yes my stomach area indeed became smaller but I noticed that my arm and shoulder area wasn't really gaining muscles in fear that if I continue yes I would have a flat stomach but my arm would be thinner which is something I wouldn't want to happen so I stopped exercising and continued on just dieting. Now I was able to maintain my weight but I really really want to have a bigger upper body. What advice can you guys give me? Like should I start with the program again and increase the weights gradually and continue? Or should I change it? Or should I change my diet or. . . I'm totally lost. . . Help and i do have an unopened 100% Whey protein which I don't know if I should start taking it or not. . .

[Xenoxorph]

Hi. I really do need advice. I'm 22years old 5'3 in height last June I started to go the gym wherein I was given a superset program barbel crunches, bent row, upright row, front press, good morning, lunges, squat w/ back press and deadlift 3x10 started 10lbs each side after a month with diet from 130lbs down to 121lbs.Due to change in work scheds, I really had a hard time going to the gym so instead I bought gym equipment so I could continue at home. I noticed one thing though yes my stomach area indeed became smaller but I noticed that my arm and shoulder area wasn't really gaining muscles in fear that if I continue yes I would have a flat stomach but my arm would be thinner which is something I wouldn't want to happen so I stopped exercising and continued on just dieting. Now I was able to maintain my weight but I really really want to have a bigger upper body. What advice can you guys give me? Like should I start with the program again and increase the weights gradually and continue? Or should I change it? Or should I change my diet or. . . I'm totally lost. . . Help and i do have an unopened 100% Whey protein which I don't know if I should start taking it or not. . .

Hey bro, it's totally normal. You mention your stomach was getting smaller. So i would assume you were in a calorie deficit(You were burning more than you consume) which is a good thing. But when you are in a calorie deficit, it is unlikely to gain muscle mass. Remember, to build muscle you need to have an excess of calories. You can NOT build a building if you don't have enough supplies. Same with muscles! Now since you're done with getting your stomach flat/smaller.. Maybe it's time to change your diet. You were eating less before.. Now you should be eating MORE! This time, you have to be eating more than you consume.

Btw.. I would highly recommend getting a pull up bar

[Scott Bernard]

Xeno, I have a question bro...

I'm recently on a weight reduction diet. Once I have attained my target weight at 58-60kilos and/or eliminated my belly fats, I plan to build up muscles and at the same time develop cool abs.

My question is, since you advised us to have excess calories and thereby gaining weight, how do I prevent the return of my belly fats?

[a_dash_of_sanity]

thank you xeno. kaw na bro hehehe and its a circuit program just to clarify hehehe well i still have a bit of stomach fat left hehe so would it be better if i start increasing my calorie intake and start taking the whey protein by the time my stomach is flat?? ive been waiting for chris sports to have a pull up bar for sale last time i checked they didnt have any stock. . . but i doubt if i can do more than 5 hahahaha but will definitely work on it. . hehehe

[Xenoxorph]

Xeno, I have a question bro...

I'm recently on a weight reduction diet. Once I have attained my target weight at 58-60kilos and/or eliminated my belly fats, I plan to build up muscles and at the same time develop cool abs.

My question is, since you advised us to have excess calories and thereby gaining weight, how do I prevent the return of my belly fats?

Eat roughly 300-500 of excess calories. Eat more than that then you risk yourself for fat gain. Though you CAN'T completely avoid fat gain, it is not something you should worry about. The chances of you storing fats back to your abdomen is very slim providing you only eat a slight excess of calories. Cheers!

[Xenoxorph]

thank you xeno. kaw na bro hehehe and its a circuit program just to clarify hehehe well i still have a bit of stomach fat left hehe so would it be better if i start increasing my calorie intake and start taking the whey protein by the time my stomach is flat?? ive been waiting for chris sports to have a pull up bar for sale last time i checked they didnt have any stock. . . but i doubt if i can do more than 5 hahahaha but will definitely work on it. . hehehe

Chris sport is ALWAYS out of stock when it comes to pull up bars. You can go to Toby's sports in SM and most likely they'll have one for you. If i remember correctly it was 900 pesos 2 years ago. It probably cost more now. I would highly advice you get lean first before attempting to gain muscle mass. Not only will it make you feel better about yourself, but any fat gain seen can immediately tell you that you're eating too much

[aldrin89]

Hey bro, it's totally normal. You mention your stomach was getting smaller. So i would assume you were in a calorie deficit(You were burning more than you consume) which is a good thing. But when you are in a calorie deficit, it is unlikely to gain muscle mass. Remember, to build muscle you need to have an excess of calories. You can NOT build a building if you don't have enough supplies. Same with muscles! Now since you're done with getting your stomach flat/smaller.. Maybe it's time to change your diet. You were eating less before.. Now you should be eating MORE! This time, you have to be eating more than you consume.

Btw.. I would highly recommend getting a pull up bar

thank you sa aning advice boss, i think naka basa ko somewhere sa bodybuilding.com ani... they also said that you will gain weight but don't think it is fat immediately, gaining muscle is gaining weight also?