Frustrated - gaining too much muscle - ABCbodybuilding

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Old 03-23-2003, 05:28 PM
kminutel kminutel is offline
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Default Frustrated - gaining too much muscle

I have been working out for years but in November I hurt my back and was out of the gym for 2 months. In January I was released back to working out and I had my measurments done before starting. My weight was 145 my height is 5'4" and my body fat was 27.5%. This was the highest I had ever been. I went to my trainer and told him I wanted to loose 3 inches in my hips and thighs by April. He put me on a 5 day program where I do 1 hour low impact cardo 3 days a week (HR between 140-150), 1.5 hours high impact cardio 2 days a week (HR between 150-160), and 1/2 hour free weights 3 days a week. He also put me on a diet of 1700 calories a day. After 7 weeks on the program I am down to 25% body fat but I gained an inch in my hips, thighs and waist! I tend to bulk up easily and really want to be trimmer. My trainer thinks I am overtraining and all of the cardio is causing my muscles to bulk up. He now wants me to cut back my cardio significantly (much lower heart rates) and to put me on a circut weight training program. I am not convinced that this will help. Any help anyone could give me would be appreciated! [img]/forum/images/graemlins/frown.gif[/img]
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Old 03-23-2003, 06:53 PM
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Default Re: Frustrated - gaining too much muscle

[ QUOTE ]
kminutel said:... My trainer thinks I am overtraining and all of the cardio is causing my muscles to bulk up....

[/ QUOTE ]



Get a new trainer!

Overtraining, cardio, and bulking muscles, should not even be in the same sentence together!!

Seriously tho, too much cardio actually BURNS muscle and LEAVES the fat. And after 7 WEEKS, you have only lost 2.5% bodyfat?!!!! That is TERRIBLE! I'm sorry, I don't mean to make YOU feel bad, I'm sure YOU are working your *** off but your trainer quite honestly, is OBVIOUSLY not very good.

Circut weight training? Nah, myself, I wouldn't recommend it. Not unless you just really like it or something, but it tends not to yield the best results.

If you've only lost 2.5% fat in 7 weeks then I can tell you for certain, the problem lies in your nutrition/diet. And yeah, you ARE doing too much cardio as well but it has nothing to do with your bulking up. What is probably happening is that you ARE indeed gaining muscle, which, despite your current thinking, is actually a very GOOD thing! The problem is, you are not losing the fat like you should be, which is gonna cause you to look bulky. You get that bulky look by building muscle WHILE still having too much fat. Does that make sense?

Let me explain further. If you will take a look at my pics, you should see that I'm not all big and bulky. BUT, the fact of the matter IS, I ACTUALLY HAVE MORE MUSCLE than you do. But I don't look bulky. That is because I am LEANER than you. Soo, what I'm trying to clear up in your mind, is that you DON'T have too much muscle. You have 109 lbs of lean muscle, I have 118 lbs of lean muscle, yet I don't look bulky. You see what I'm saying here? So I want you to get it out of your head that you have too much muscle, okay? We just need to get your diet adjusted, CORRECTLY. And we'll get you on a good training split as well, lifting HEAVY, reaching muscular failure in the 8-12 rep range. I have been lifting that way for 3 years now and I'm not bulky. Let me leave you with some basic guidelines for now cause it's gonna be a lot for you to take in. We'll get more detailed later. Also, in addition to reading the info below, please read thru the diet articles in the nutrition section, I think they'll help you as well. And welcome to Abc!!! We'll get ya started in the right direction and you'll get plenty of support here as well! [img]/forum/images/graemlins/smile.gif[/img]

<font color="green">GENERAL CUTTING GUIDELINES:

1. Eat every 2-3 hours, balanced meals of protein, carbs, fat. Exception: you don't necesarily have to eat carbs for your last meal or two of the day, you CAN just eat protein and fat. Unless it's post workout, then you NEED to eat some carbs.

2. Try to keep the protein intake in each of your meals consistent. Eat a minimum of your bodyweight in protein, divided up equally in each of your meals.

3. Don't be afraid of fat, you NEED fat in order to BURN fat. You need to turn your body into a fat burning machine. In order to do this, you keep your carbs fairly low and your fat intake moderate. As in, the lower your carbs, the more fat you should be consuming.

4. Avoid sugars like the plague. Read your labels, avoid food with sugar listed in the ingredients.

5. Avoid processed foods, like those in boxes/packages and also anything made with white flour. White flour is overprocessed. Also anything that says, "enriched" avoid it as well.

6. Eat as close to nature as you can. In other words, the closer the food to how it occurs in nature, the better for you it is, and ESPECIALLY for fat burning.

7. Avoid starchy carbs like corn, bread, pasta.

8. For your last meal or two of the day, have only green veggies for your carbohydrates.

9. Last but not least, do NOT cut your calories too low. For starters I wouldn't even drop ANY calories. I would eat maintenance calories and just focus on cleaning up your diet and getting consistent with a good macronutrient ratio (protein, carbs, fat). Examples of good cutting ratios are: 40P/30C/30F or 40P/20C/40F.

10. A good website (free) to help you keep track of your calories, protein, carbs, and fat is: www.fitday.com

Here are some good choices for foods to eat, conducive to burning fat and/or staying lean. If the food you are eating is not on this list, I would question it.

PROTEINS

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder
Egg Whites or Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

COMPLEX CARBS

Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Rye Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Whole wheat or Spinach Pasta
100% Stoneground Whole Wheat Bread

FIBROUS CARBS

Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Okra
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

FRUIT

apples, grapefruit, peaches, strawberries, blueberries, raspberries
Lemons or Limes

HEALTHY FATS

Natural Style Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds
Flaxseed Oil

DAIRY AND EGGS

Low-fat cottage cheese
Eggs
Bottled Water
Diet Soda
Crystal Light

CONDIMENTS &amp; SPICES

Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Hot Peppers and Hot Sauce
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)
Stevia (natural sweetener)

GENERAL TRAINING GUIDELINES

1. Always start with big muscle groups first. Always do chest before triceps and shoulders, always do back before biceps.

2. Work each bodypart once per week with the exception of abs and calves, you can work them 2-3 times per week if you'd like.

3. For big muscle groups, do 3-4 exercises per part, 3-4 sets per exercise.

4. For smaller muscle groups, do 2-3 exercises per part, 2-3 sets per exercise.

5. Work each muscle group to failure on each set with the exception of warm-up sets. Pick a weight where you cannot physically lift it more than 12 reps. Lift the weight til you can't lift it anymore (for 12 reps or less).

6. Take 1-3 minutes rest between each set of 6-12 reps.

7. Make up your training split based on how many days per week you can go to the gym and how long you want to spend there. Personally, I wouldn't try to do more than 2 bodyparts per session if you can help it. Reason is cause it's very difficult to maintain your intensity for more than two bodyparts. If you are really giving it all you got, you'll find it quite difficult to still have the energy to train that third bodypart.

8. Never do cardio before lifting weights, ALWAYS do cardio AFTER weight training and PREFERABLY on a separate day altogether.

9. Don't overdo it on the cardio, cardio is WAY overrated in terms of burning fat. DIET and weight training (muscle) is what's gonna burn the fat for you. For starters, I'd only do cardio twice a week for no more than 30 min and I recommend high intensity interval training if you're up to it. H.I.I.T. is explained in the "workouts" section I believe, blue tab at top.

NOTE: If you are a total beginner and have not mastered the proper lifting techniques/forms yet, I would NOT advise starting with heavy weights but rather a weight you can lift in the 12-15 rep range until you have mastered the proper form, to avoid injury.

For different weight training exercises to do, see the blue tab at the top labeled "exercises". Each exercise has its own description along with an animated illustration to show you how to perform the exercise properly.

EXAMPLE OF A TRAINING SPLIT

Monday - back &amp; abs
Tuesday - chest &amp; shoulders
Wednesday - cardio
Thursday - legs, calves
Friday - arms
Saturday - off
Sunday - cardio</font>
  #3  
Old 03-23-2003, 07:05 PM
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Default Re: Frustrated - gaining too much muscle

that was one heck of a long post.
  #4  
Old 03-23-2003, 07:27 PM
kminutel kminutel is offline
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Default Re: Frustrated - gaining too much muscle

***********- thank you so much for such a detailed response. I have been training for years now and I knew what he was telling me did not make sense. I also agree that my body is holding onto the fat while I am building my muscles. The diet you recomend seems similar to the Zone. I have done it before and will do it again.
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Old 03-23-2003, 07:52 PM
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Default Re: Frustrated - gaining too much muscle

[ QUOTE ]
BIG_POPPA_PUMP said:
that was one heck of a long post.

[/ QUOTE ]

Yep, I do spend quite a bit of time on here, typing up those detailed responses. Ones such as those probably take me almost 30 minutes by the time I reread, add info, retype, correct spelling errors, etc! [img]/forum/images/graemlins/shocked.gif[/img] I should time it one of these times. And btw, it's the ONLY way I know how to answer though, heh.
  #6  
Old 03-24-2003, 08:45 AM
hilltowner hilltowner is offline
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Default Re: Frustrated - gaining too much muscle

[ QUOTE ]
The diet you recomend seems similar to the Zone. I have done it before and will do it again.

[/ QUOTE ]

Beware; the Zone is way too few calories for any kind of real exercise, especially bodybuilding.

The ratios (30/40/30 P/C/F) are fine but if you follow the book you will starve and lose as much (or more) muscle than fat. BTDT.
  #7  
Old 03-24-2003, 09:22 AM
kminutel kminutel is offline
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Default Re: Frustrated - gaining too much muscle

How do I determine the number of calories to do then based on the guidelines above?
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  #8  
Old 03-24-2003, 10:00 AM
lifterchick lifterchick is offline
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Default Re: Frustrated - gaining too much muscle

[ QUOTE ]
kminutel said:
How do I determine the number of calories to do then based on the guidelines above?

[/ QUOTE ]

In the 13 weeks to Fat Burning diet JW provides 3 different methods for determining your calorie intake based on your BMR. Do all three of them and then take an average. That should get you in the right ballpark.
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Old 03-24-2003, 10:06 AM
lifterchick lifterchick is offline
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Default Re: Frustrated - gaining too much muscle

[ QUOTE ]
*********** said:
[ QUOTE ]
kminutel said:... My trainer thinks I am overtraining and all of the cardio is causing my muscles to bulk up....

[/ QUOTE ]



Get a new trainer!



Oh my goodness- Krypto I really DID laugh out loud when I saw that!!! You are too funny! Took the words right out of my mouth!

And BTW Big Poppa Pump- that's why we LOVE Krypto here! She's always willing to spend whatever time it takes to help get people on the right track. Kudos for Kryto [img]/forum/images/graemlins/grin.gif[/img]!
  #10  
Old 03-24-2003, 10:54 AM
GoMom GoMom is offline
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Default Re: Frustrated - gaining too much muscle

I love Kryptos responses--very informative and absolutely HILARIOUS!!
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