I'm all over the place, need fitness advice please.

[red raider]

Hello, my name is Michael, age 19, and I have some questions about my workout routine. I am 6’0 and weigh around 163. I am average build (max bench around 225). I am trying to loose weight and gain muscle mass (If that’s possible). I am really just looking at becoming “toned” instead of bulk. I don’t have all that much weight to loose, but weight loss is a major focus of my workout. Every day after work, I go to the gym and get on the exercise bike for 50 minutes (HR: 137-155) or run 4-5 miles. I alternate between working out biceps and back or triceps, chest and abs. Most of the time, I will workout 2 out of every 3 days, but I do cardio everyday. Before working out I drink a PowerAde option (40 cal water) and eat a snickers energy bar. Afterwards I eat a detour bar (thinking of switching back to power bar pp) and drink a smoothie (smoothie king) for carbs. I would like to find a cheaper option for the carbs instead of the smoothie if possible. On a website I read that someone of my weight should ingest 30g or protein and 100g of carbs after working out. Does this sound right? What are good carbs and what are bad? Is there a difference in the protein found in various bars (I’m not talking about soy vs. whey I mean is the better quality protein?). Also, am I working out too much? Should I do cardio before or after lifting? What would be some good alternate cardio exercises that would get rid of stomach and love handle fat? Does the 30 minute window begin after you lift or after you get done working out all together? Is there anything I should watch out for when buying these products (for instance: and ingredient in them or something)? Any suggestions would be greatly appreciated.

[Jay H]

Hi,rr.

I'm not a professional, so please take the following opinions with a hefty grain of salt.

I am 6’0 and weigh around 163. I am average build [...] I am trying to loose weight and gain muscle mass (If that’s possible).

If you're male, 6' tall, and weigh only 163, you do not need to lose weight. In fact, you probably shouldn't even be paying attention to weight (as a number) at all. Just focus on gaining lean body mass, and ignore the scale. At least for a good while.

I am really just looking at becoming “toned” instead of bulk.

"Toned" is one of those ubiquitous fitness words that's tossed about a lot, but really doesn't mean anything. A muscle is either strong and well developed or it's not. You can't "tone" a muscle to a certain size or density. All you can do is develop and strengthen it to some desired degree, or allow it to atrophy.

I don’t have all that much weight to loose, but weight loss is a major focus of my workout.

Why? What makes you think you need to lose weight?

Every day after work, I go to the gym and get on the exercise bike for 50 minutes (HR: 137-155) or run 4-5 miles.

That's way too much cardio. You're overtraining. If you keep up this pace, you'll burn out quick. Even at 19 years of age.

I alternate between working out biceps and back or triceps, chest and abs. Most of the time, I will workout 2 out of every 3 days, but I do cardio everyday.

It's a mistake to allow cardio to substitute for lower body (leg) weight training. Add intense squats, calf presses, and leg curls to your lifting routine.

I would like to find a cheaper option for the carbs instead of the smoothie if possible.

Brown rice, sweet potatoes, whole grain breads and pastas, fruits/veggies, take your pick...

On a website I read that someone of my weight should ingest 30g or protein and 100g of carbs after working out. Does this sound right?

More or less.

What are good carbs and what are bad?

"Good carbs" are complex (long-burning), and found in the foods I listed above. "Bad carbs", which burn off too quickly to be of much benefit to your overall energy levels, are just simple sugars. When you look at nutrition labels, note how many of the listed carbohydrates come from sugars. This will clue you in on which are good carb foods, and which are bad.

Is there a difference in the protein found in various bars (I’m not talking about soy vs. whey I mean is the better quality protein?).

If there is a difference between one company's whey vs. another company's whey, you're not going to be able to ascertain that through any means beyond experience and preference.

Also, am I working out too much?

Definitely, I would think!

Should I do cardio before or after lifting?

If on the same day, after. You don't want to deplete your ATP stores before the all-important weight sets. Preferably, though, do weights and cardio on different days.

What would be some good alternate cardio exercises that would get rid of stomach and love handle fat?

At 6' and 163, I doubt very seriously that you even have any abdominal fat!

Losing fat is not about what type of exercises you do. It's about burning more calories than you consume, long-term. Cardio is part of that, but a calorie burned is a calorie burned is a calorie burned. Do what you enjoy.

Does the 30 minute window begin after you lift or after you get done working out all together?

The idea of the post-workout "window" is just a physiological generalization. It's a good idea to get your protein and carbs in post-workout, but if you're body can't synthesize "enough" protein within a half-hour after a work-out, it doesn't matter...as long as you get enough rest and nutrition, the rebuilding will take place.

Is there anything I should watch out for when buying these products (for instance: and ingredient in them or something)? Any suggestions would be greatly appreciated.

I'd steer clear of anything that you haven't consciously decided to start taking (e.g., creatine, caffeine, ginseng, taurine, etc., etc.). They're not necessarily harmful, but it's never a good idea to take supplements before you learn about them.

[SNPiccolo5]

Jay's responses make sense, in terms of building and maintaining muscle. However, it sounds like you want to lose fat. Although your weight is fine, it's your body fat percentage you're not happy with. First, read this link...

http://www.discussfitness.com/forums...ips-21713.html

There's tons of information in that link. Overall, I like to switch up my cardio, do some 4-5 mile runs, but then also do some 15 minute, intense sprinting sessions. Weight training is VERY important for maintaining muscle, and make sure to add in some lower body excercises! Do your cardio after weights, but separate days is best. Hope this helps!

-Tim

[red raider]

I felt like I was doing too much. Thanks for all the great info. It's hard to get good information with all of these nutrition compaines trying to sell you junk on the internet. I posted this on another forum and recieved relatively the same suggestions which makes really confident in my new routine.

Thanks again,

Michael