Time for some help

[AARS]

OK guys and gals,
With your help, I lost 71 pounds of fat.
Now I want to gain muscle.

So far, So good, I am up from 190lbs to 197lbs, and my waist measurements has only gone up half an inch.

But that is what worries me, I worked so hard to lose the fat, I dont want to gain any back, but I know that eating a surplus in calories so that I can build muscle will also cause me to gain some fat too.

My bf is still on its way down, because I keep seeing new veins pop up here and there, but my waist measurements stay the same? What's up with that?

I want the rest of the fat around the middle to be gone, should I give up the building process until it is gone?

I am currently eating between 2,500 and 3,000 cal per day.
Also I have been using Hydroxycut, trying to cut the rest of the fat. Should I be using this now or not?

Cursor? Fudo? anybody? Help...

[cursor]

Your target caloric intake is probably just fine. You say that you've recently gone up in weight, eh? Are you doing weight training now? If so, what is your current schedule and workout intensity?

[Fudomyo]

What's your diet look like now? Sounds like you were so low calorie before now that it wouldn't matter what you ate. You'd still be low insulin.

7 lbs and a 1/2 inch is pretty good. Zero's better for sure. Just need a few tweaks I'm sure.

[AARS]

Currently I am lifting five days a week and doing some carido two days a week.

Monday back/leg--Lat pull downs, Deadlifts, Seated cable rows, and pullups

Tuesday shoulders/abs--Cable crunches, Barbell press to front, Side Lat raises, Rear lat raises

Wednesday Legs--Squats, Barbell Lunges, Stiff leg Deadlifts

Thursday Chest/Calves--Calf raises, Incline BB press, Flat DB Press, and Pushups

Friday Biceps, Triceps, Forearms--BB curls, Lying Tricep extensions, DB curls, Cable pushdowns, BB wrist curls





Breakfast
Oatmeal, (not instant)
Peanut Butter 2 tablespoons
Skim milk 1 cup
Protein Shake
1 Banana

10am
Protein Shake
1 cup skim milk

11:30
Turkey breast or chicken with wheat bread plain
vegie of some sort

3pm
Protein shake with water
Oatmeal
Peanut Butter


7pm
roast beef or simular meat with vegies and bread



9pm
Protein shake
1 cup skim milk

I am drinking large amounts of water throughout the day.
I am also using creatine, glutamine, hydroxycut, and flax oil.

[Fudomyo]

When's your workout?

I'd say all the protein shakes are bad. They have huge surface area, and help to raise your blood sugar faster. Good after a workout, otherwise not so good.

[AARS]

Workout is usually at 10am.
So you think drop some of the shakes?
Except for the ones around the workout?
What about the Hydroxycut while I am trying to gain muscle?

[Fudomyo]

Hydroxy cut is fine. Should help with appetite.

Well, I'd move that am PB to your late night snack. Keep a nibble, you'll need some to keep up fat burning.

I'd add some carbs to your post workout shake, for sure. At least 40g, with your 20g of protein. This will help with muscle growth, but we don't want to store that PB, just the protein.

I'd nix the bread from lunch. And dinner. You want some fats, olive oil w/ salad or something at both of these meals.

PB at late night snack as mentioned.


You could cut back on calories a tad, but I don't think you need to. Bread is probably killing you.

Cursor may disagree with the bread, but that 71 lbs is testament to your ability to digest grains.

Fudo

[cursor]

No, I don't necessarily disagree with your advice on the bread. It's not my bread. Loaves of bread that I see in a grocery store, I wouldn't touch with a ten foot pole. I know what's in mine. Of course, that's pretty much the way I feel about all of the foods that we eat (because we make them from scratch).

Just put a CrockPot of chicken and veggie soup/stew a cookin'. It' gonna be a great dinner (tons of veggies!)

[AARS]

Thanks for the help,
So I should cut back on the protein shakes and bread especially late in the day.
Hydroxycut is ok while building muscle, and add carbs after workout.
Do I have all of this straight?
Any suggestions on the workout schedule?
Should I cut back on the Skim Milk too?

[Fudomyo]

You got it.

Your workout looks good from what I can tell. 6 sets each at 12 reps? or 2 sets each at 4-6 reps (or the Fudo 3-8 scheme)? Which are you using?

[AARS]

2 sets 4-6 reps
heavy as I can under control

[cursor]

Don't forget to warm up for each muscle group before hitting those heavy work sets! (But don't "warm up" so intensely that you over-tax the muscle so you can't max out on your work sets.)

[AARS]

"It's not my bread. Loaves of bread that I see in a grocery store, I wouldn't touch with a ten foot pole. I know what's in mine..."

Pardon the intrusion, but this is the lady AARS. Cursor, what goes in your bread recipe? AARS isn't so picky about his bread, but I love homemade bread and have had a hard time giving it up. And on the subject of crockpot stews, you have flung a craving on me - what do you use to make a healthy "gravy" for it?

By the way, I've enjoyed this forum immensely for all the support and motivation found here. It has certainly helped transform one chubby AARS into something that makes the lady AARS go ROWRRR! Thanks guys & gals

[cursor]

Gee ... it seems like there's a book entitled something like that. Hmmm... Oh yeah! It's called "The Mouse (Lady AARS) That Roared"!

While I haven't been much of a "gravy" fan, I suspect that a small amount of cornstarch or flour mixed in a little water, then pour over the top of your solids, would do the job. I'll experiment and let you know.

Here's info on my bread, complete with pictures (I'm making some this morning ... smells great!)

[AARS]

More like the saying "she (lady AARS) had a cat-ate-the-canary grin" (LOL). Thanks for the bread recipe link, Cursor. Can't wait to give it a try!