Well, I thought I'd join in and give a brief background about myself what I am doing and were I might need some help or some lingering questions answered. I don't condon anything, I am on a correct information seeking project. I am not saying that anyone is wrong or right. I am just looking for info to help me reach my goals properly with what is best for my body and health.
First I am 37:
5'8" Currently at 174.5 Lbs
approx. 20% BF.
When I was in high school I was very physically active with a runners type body, my first couple years in Navy I measured in at 8-10% BF 160-165 Lbs. I took a 15 year physical activity hiatus.
Last Septmeber I decided to change how I looked and get healthier overall. I was about 185 LBS with about 29% BF. I hdn't smoked in 9 months and I wanted to lower Cholesteral and blood pressure through diet and working out.
I joined Bally's, which was a new test because in the past I wouldn't have joined a name brand gym for fear of how I would appear to the regulars. This time though I didn't care because it was about my change that I had to make for my future. I paid for 12 sessions with a trainer. He gave me a core workout to start with and general info about diet. I went to him for 6 sessions.
The trainer there had a 4 year degree in some kind of physiology from Oklahoma State, He trained me to work the muscle to exhaustion for max benefit. He left at end of year and I was on my own. I had lost some inches but my diet was average to slightly healthy. So I did some reading and I employed my own program for 12 weeks of 5 sets of 5 reps basic muscle groups, it was a Lee Hayward workout routine. I started to track all foods going into my body and I changed my diet to 2400 Cals with body weight in protein, 66 grams of fat, rest carbs. I chose better foods than in the past based on much info I had. My goal was to get stronger and that was why I chose that program.
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Then in Feb not fully through my personal 12 weeks I sought out the best trainer at my Bally's and he sat down with me and gave me a strict diet for fat cutting. It was very strict and eating same things every day at specific times of day. 48% complex carbs, 16% good fats and rest in protein about 35%-36%. The training sessions were to do this
Tues- Back and traps reps of 15-12-6 increasing in weight on each new set with about 2-3 minutes rest in between styaing on same exercise until completed with all 3 sets.
Thurs_ Chest and Triceps same 15-12-6; one called for 20-12-6.
Sat- Legs Killer day here he has me doing
Extensions 30-25-20 increasing in weight on all reps for all days.
Leg Sled: 30-30-30
Olympic Squats: 20-20-20
and then Flexions: 15-12-6
Sun: Shoulders & Biceps: 15-12-6
He also said that I needed to get all reps with correct form even if it meant going down in weight he said I was training my muscles to only be able to do 5 reps. "He said to work to exhaustion as well"
I have been doing this now for 5 weeks, I have seen good results in waist line and strength, I have lost weight while putting on some muscle gains. So then I hear form some guys at bodybuilding .com that working muscle to exhasution is bad? So here I am.
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1) I am trying to read all the info here and understand it mostly, sorry if the info is here but I haven't found it so I am asking newbie questions.
2) Why do trainers tell me to work to exhaustion, if this will cause my muscles harm? Would I be better to not follow what they told me and do this instead?
3) Now that I am getting toward the light on information, I am getting discouraged that I wasted money on a trainer that didn't know, and what is really best for me? Will I ever find a program that will work. And really what i ahve been doing is working for me so far.. I realize I may reach a platue but then a change up will be needed.
4) Not sure I understand the HST calculator to help me?
5) I like the exercises that I am doing and for a guy that hadn't done any training in over 15 years anything is an improvement.
6) What is the latest on stretching for body building, some say yes some say no? more confusion more discouragement....
All this aside I am determined to get my body transformed. It is info overload now at this point for me. I want to do things properly so can anyone help me?
My goal was and is this ; Cut fat while increasing strength get to 10% body fat then do a mass program.
I am in week 5 of a 16 week fuel intake plan for fat loss, while doing the routine that the trianer gave me. Any constructive info would be greatly appreciated.
First I am 37:
5'8" Currently at 174.5 Lbs
approx. 20% BF.
When I was in high school I was very physically active with a runners type body, my first couple years in Navy I measured in at 8-10% BF 160-165 Lbs. I took a 15 year physical activity hiatus.
Last Septmeber I decided to change how I looked and get healthier overall. I was about 185 LBS with about 29% BF. I hdn't smoked in 9 months and I wanted to lower Cholesteral and blood pressure through diet and working out.
I joined Bally's, which was a new test because in the past I wouldn't have joined a name brand gym for fear of how I would appear to the regulars. This time though I didn't care because it was about my change that I had to make for my future. I paid for 12 sessions with a trainer. He gave me a core workout to start with and general info about diet. I went to him for 6 sessions.
The trainer there had a 4 year degree in some kind of physiology from Oklahoma State, He trained me to work the muscle to exhaustion for max benefit. He left at end of year and I was on my own. I had lost some inches but my diet was average to slightly healthy. So I did some reading and I employed my own program for 12 weeks of 5 sets of 5 reps basic muscle groups, it was a Lee Hayward workout routine. I started to track all foods going into my body and I changed my diet to 2400 Cals with body weight in protein, 66 grams of fat, rest carbs. I chose better foods than in the past based on much info I had. My goal was to get stronger and that was why I chose that program.
------------------------------------------------------------------------------------------
--------------------
Then in Feb not fully through my personal 12 weeks I sought out the best trainer at my Bally's and he sat down with me and gave me a strict diet for fat cutting. It was very strict and eating same things every day at specific times of day. 48% complex carbs, 16% good fats and rest in protein about 35%-36%. The training sessions were to do this
Tues- Back and traps reps of 15-12-6 increasing in weight on each new set with about 2-3 minutes rest in between styaing on same exercise until completed with all 3 sets.
Thurs_ Chest and Triceps same 15-12-6; one called for 20-12-6.
Sat- Legs Killer day here he has me doing
Extensions 30-25-20 increasing in weight on all reps for all days.
Leg Sled: 30-30-30
Olympic Squats: 20-20-20
and then Flexions: 15-12-6
Sun: Shoulders & Biceps: 15-12-6
He also said that I needed to get all reps with correct form even if it meant going down in weight he said I was training my muscles to only be able to do 5 reps. "He said to work to exhaustion as well"
I have been doing this now for 5 weeks, I have seen good results in waist line and strength, I have lost weight while putting on some muscle gains. So then I hear form some guys at bodybuilding .com that working muscle to exhasution is bad? So here I am.
------------------------------------------------------------------------------------------
-------
1) I am trying to read all the info here and understand it mostly, sorry if the info is here but I haven't found it so I am asking newbie questions.
2) Why do trainers tell me to work to exhaustion, if this will cause my muscles harm? Would I be better to not follow what they told me and do this instead?
3) Now that I am getting toward the light on information, I am getting discouraged that I wasted money on a trainer that didn't know, and what is really best for me? Will I ever find a program that will work. And really what i ahve been doing is working for me so far.. I realize I may reach a platue but then a change up will be needed.
4) Not sure I understand the HST calculator to help me?
5) I like the exercises that I am doing and for a guy that hadn't done any training in over 15 years anything is an improvement.
6) What is the latest on stretching for body building, some say yes some say no? more confusion more discouragement....
All this aside I am determined to get my body transformed. It is info overload now at this point for me. I want to do things properly so can anyone help me?
My goal was and is this ; Cut fat while increasing strength get to 10% body fat then do a mass program.
I am in week 5 of a 16 week fuel intake plan for fat loss, while doing the routine that the trianer gave me. Any constructive info would be greatly appreciated.