How am i doing? Powerlifting, Bodybuilding, fatloss, food, supplements
 

So i've been hitting the gym pretty hard and often for over two months now, im in a starters powerlifting program sets of 5x8 5x5 and 3x10 for assists. (is a count down set useful 12-10-8-6?)
i do enjoy the fact i am getting good strength gains, and my mussels are tightening up, however if i were to guess this isnt the best or fastest way to obtain a muscular figure. So since the summer is just around the corner i thought maybe i should switch to focus on my looks more then my strength for a while. Also tempted to try a harsher fatloss supplement like lipo6 or something when my time is running out.

I Eat like a body builder i think, lots protein shakes (isolate) and veggies, some carbs but not alot, mostly cerial, fruit, juice, milk, peanut butter(not a lot) eggs lean chicken, sushi(twice a week at most)

also its my main goal to lose that last 10lbs of fat before summer, i started last week by adding CLA supplement with my meals, and a fat burner Athena by Revaluation (woman's supplement) but i have told it dosnt really matter for now i will give these two some time to see if it helps.

45 Thermobolic Formula (750mg) Green Tea Extract (50% Polyphenols)* L-Tyrosine* Caffeine Anhydrous* Citrus Aurantium (30% Synephrine)* Evodiamine* Insulin Regulator Complex (191mg) Coleus Forskohlii* Lagerstromia Speciose* Magnesium Stearate* 5 �HTP* Pyroxidine HCL* Chromium Picolinate* 3.5 Diido-L-Tyrosine* Other Ingredients: Vitamin C (as Ascorbic Acid), Silicone Dioxide.

I do cardo, High Interval Training that is, 20-25 mins a day, on an eliptica 1min bursts with 2-3 min rest and repeat.

I do take rest days also every 3-4 days

Quesionts: to keep my power lifting could i use the same exercises but up the reps and maybe cut down the weight a little? so like squat 5x10-12 instead of 5x5 or bench 5x10-12 instead of 5x8 ? and shorten my time between sets to like 1-2min max instead of 2-4?

And any other fat burn ideas i should change to get the fat burn faster would be great, i was 250lbs(fat) 5'10" and diet alone knocked me down to 185,(last summer i hit 173 for a week then i was gaing it back quickly) i am 190 now but gained more muscle.

Massive weight loss!! Thats wicked...

Seems more like you're the one here to give advice, not ask for it!!

For the powerlifting exercises such as the big three I'd probably stick to lower reps and higher weight since you are using more muscles to lift heavier weight and thus using more energy. Shorten the time between sets and begin to cut down a bit more on your diet. But don't expect to make many strength gains while you cut down on diet.

If you want to do anything to get abs, I swear by doing Bikram's yoga, 2 months (on top of workouts though) and you'll have it. It's expensive, but if you stop buying most of your supplements, it'll pay for it right there

Thanks, honestly tho the first 50-70lbs just fall off with just a bit of diet change, but i think i went bit far and lowerd my metabolism.

as for abs, i have em, that is they are rock solid when i flex them under my gut. and in order to front squat 200lbs ya need em.
as for my power lifting sets they are technically high, but thats just because its aimed at a beginner. 2 nights ago i dead lifted 280x5 then 300x5 last month my deadlift max was 260x1 ( the thicket part of my quads is 25" around and no fat on them at all)

And again i like strength and in the long run value it far more then looks (id rather a rusty 1980 Volkswagen with 1000hp then a Corvette with only 100hp) however, girls kinda care less and i want to feel good about how i look physicly, so i some how must burn off this gut in then next few months.

Looks to me like you need to make a decision as to what you want to accomplish more. If you are looking to build up your strength and mass, then power lifting is a good way to gain. But you will have to dump the HIIT training and the idea of taking a fat burner. HIIT training will take away from muscle mass development. If you want to focus on looks then you should adjust your training to higher reps at a lighter weight, low impact cardio(so you don't burn off as much muscle), fat burner and a cutting diet. Something like the Dave Palumbo ketone diet will do wonders for you. If you want me to paste the diet and article then just say so. Otherwise, good luck on what you decide.

The diet is always good to look at, but from the research i have done on HIIT it promotes Anaerobic exercise (power and mass), and can burn x9 more fat then steady state cardio. think of a power sprinter vs a marathon runner, whos bigger? sprinter right? atleast, thats what i have read.

I work with HIIT training first hand and does help define the body very well. But it also can interrupt muscle growth if done on a higher scale. I don't consider 1min bursts with 2-3 min rest and repeat to really effect your muscle growth. Training with 30 second bursts and 30sec-1min rest is true HIIT training.

You will find that a lot of body building competitors will do low intensity cardio training. As in keeping the hr at 120 and going for 1.5hr x2 per day on top of their weight training. Anyways, here is the diet/article by David Palumbo, good luck with your goals!

i will try that, i really hate HIIT the way i've been doing it, maybe 30sec sets will be less painful. (first few days i did 2 min sets with 2 min rests, i was dieing)

Mr. Colt will be living up to his name in a couple months now...

i guess im the king of pain. j/k lol

2 minutes all out, 2 minutes rest. all you need is 20 minutes of this this.

lol why can't you look good and also be strong.....
powerlifting doesn't make a person fat....

Losing weight, gaining weight, getting fat, etc = DIET..

in order to squat heavy...strong core, hips, hams...

the hell with powerlifting. just lift, consistently eat healthy and the strength will come along with muscle gains.

so your saying i should do 2 mins all out and 2 min rests over 20-25mins?


i eat pretty healthy i watch my carbs closely and have tryed different eating patterns, its that last ten pounds that wont go away, kicking and screaming.
-and i can squat pretty good for a noob(2months @gym in life), 225x5
ALL THE WAY DOWN, butt hitting ankles pretty much.
- powerlifting dosnt make a person fat, true(ideal powerlifting diet can), but powerlifting dosent really gain mussel mass(size) very fast ether.

if you're just starting HIIT i suggest 30 second to one minute sprints and work your way up to 2 minutes if you can.


If you're into weightlifting and like lean muscle, i suggest a bodybuilding routine over a powerlifting one.

8-12 reps is where its at. What's your diet like?

Ok, so this is a night measurement and it is my day off "tho i did quite a bit of yard work" last night i worked my abbs pretty hard with front squats and cable crunches, my gut(belly button measurement) is now at 40.5" and last week exactly i was 37.5 i have been missing cardio this week, i know i am eating safely.. WTF is this just cuse of the abs pushing out the fat? sigh this isnt fair, on top of that im now 194 at night, when normally i am 187-190(even at night), is this mussel or fat? all i had today was raisin bran, 4 isolate protien shakes over the entire day, some chicken and noodles, and a sushi roll for lunch and for dinner was one of my protein shakes and a open face meat and cheese sandwich (not much of one at that) should i just put myself into a drug indcuse coma for a month to shead these lbs,
i am proably needlessly freaking out? but still this is really REALLY disheartening

From how i gather it all, bigger mussels means burns more calories no matter what it is your doing, so is this useless for fat burning more useful for keeping fat off?... but if that was the case why dose it seem like im just getting fatter?

yes, working out the abs pushes the stomach bigger if you have a belly.

Maybe until you get fitter then start doing alot more ab work?

If you're down to the last 10lbs, i suggest removing noodles, white rice, sushi, and even raisin bran until you're leaner.

Eat oatmeal, whole-wheat bread, and potatoes for most of your carb sources. If you can, most of your carbs should be eaten in the morning and after a workout.

For protein stick to chicken, whey protein, and egg whites.


Most importantly, spread your food over SIX meals.

I do indeed space my eating out as best i can, if i eat eggs it is just whites, noodles/pasta is a rare thing in my diet, bi-monthly at best. i dont eat any potatoes, rarely bread, but i do eat my main carbs in the morning, cerial and or fruit...
I have a Protien shake using half a cup of milk and ice, for a bed time shake... i thought its good to keep the mussels fed at night? or am i doing this wrong, or for leaning purposes not do it at all?

my abs are quite hard under the extra fat mass, how would more abb work out help? (mussel area dose not really mean fat burn area right?)

Could not getting great sleep hurt my progress?

It's almost impossible to gain muscle and lose fat at the same time. Make up your mind which is your goal for now.

For building muscle higher reps will be better for sure.

As for weight loss, eating healthy and being calorie deficit are two different thing so you might have to keep a better track of your diet.

GL

Thanks, thats what i hear, sigh, my trainer friend "Jay" says ill be happier if i stick out training with try to cut like mad for the summer, so my goals are conflicted.

lol
lean, bulk = diet.....

the type of body you want = DIET

train like a powerlifter, eat like a bodybuilder


110lb lean girl dL 267lbs
[youtube]7_G3eT8iuRc[/youtube]

lean dude dl 883lbs for 2 reps
[youtube]jrMSsEmoMks[/youtube]

Ok back to a couple HIIT questoins, so looking though google its hard to filter out what the best info i need is,
-Should i do HIIT:
-in the morning and then do my lifing at night, or the other way around,
or HIIT some days and Lifiting on others?
-Should i eat carbs and or protein with in an hour of ether, or after?
one website said to do 6sec sprints/9sec rests some say 30/60 etc, are lots of shorter sets better? if its true to do 6/9 sets is it possible to get the heart rate down low enough in 9 seconds?

-If i want to lose as much fat as possable is it bad or good to take isolate(or any) protien right before bed(keeping the mussel's fed)?
-If i get hungery in the middle of my lifting can/should i eat then or contiune through the days program (even if these 2 hours before i am done?)

-when lifing heavy or in general, i was told to rest between my sets until i felt i can get the next set all done, which depending on how heavy the next set is or how social the gym is could be between 1-6mins i try to keep it under 2mins, would i gain something if i move quicker?

When it comes to timing exercise and nutrition, think of your body's energy useage like the fuel gauge in your car. But it's carbs at the top, fats in the middle and protein at the bottom, and your body will use the energy that you get from food in that order. If you want to burn fat, you either have to do enough work to burn through the carbs you've eaten to start burning fat energy or lower your carb intake to start burning fat quickly. And don't over do it so much that you start burning muscle. Why do sprinters and marathon runners look so different? Sprinters do just enough to burn fat off, marathon runners go on and on and on burning muscle because the body thinks it's excess weight.
So take in some carbs before a workout and a bit after so you can recover, you don't have to take in much to any at all in between. You shouldn't be going hungry in the middle of lifting if you do this because you will have taken in enough energy to get through your workout.


When you're lifting heavy, out of safety I would rest enough in between a set so I know I can do the next one. It can be dangerous and counter productive if you run out of gas in the middle of a set and have to release the weight.

Ok thanks that answers a few of my last questions but these still leave me pondering.

I think those questions should be up to you and your schedule, try them out, listen to your body and see what's best for you.

I mix whey with milk right before bed, there's no problem with it. If you think about it, why would there be? The protein you take won't turn into fat cells