Would much appreciate some advise, really trying hard here!

[wedgie]

Well that's why I need help. I want to eat more / weigh more but I don't want to put on much fat (hence the intensive cardio)

You'll have to ditch the cardio once you start on the weights, intensive cardio anyway, otherwise you will just have to eat that much more to remain in the calorie surplus required to gain weight. Also, rest is a huge part of weight training, you'll be doing your body no favours running like a madman when you should be allowing it to rest, ie grow.

Gaining bodyfat is an accepted part of weight training, the idea is to get your diet and training in check so that you maximise the lean gains and minimise the fat gain. When the time comes, you deal with it.

Read this, it's a great starting point for anyone that wants to better understand some of the basic principles of weight training -

http://www.acaloriecounter.com/building-muscle.php

 

[Gustov]

Thanks a lot for the advise. So to achieve the look of the body as posted in the OP, how much cardio would you think he is fitting into his weekly routine? If anything the picture I posted is just a tad too 'beefy / hench / whatever word you guys use!'

 

[wedgie]

Thanks a lot for the advise. So to achieve the look of the body as posted in the OP, how much cardio would you think he is fitting into his weekly routine? If anything the picture I posted is just a tad too 'beefy / hench / whatever word you guys use!'

Impossible to say other than not too much, the only significant contribution cardio could make to that physique would be to reduce body fat if it was required.

He doesn't look huge, his biceps aren't exactly massive, he has clearly visible abs though, these are usually what the average person is going to spot. The thing is, abs can be achieved by anyone with low enough bodyfat, to me the signs of a fairly substantial amount of work are mainly his delts, traps and lats, you're probably looking at 18 months minimum of solid training to even get close to that.

 

[Delvis]

Impossible to say other than not too much, the only significant contribution cardio could make to that physique would be to reduce body fat if it was required.

And to just have some general CV fitness?

 

[icecold]

You don't need any cardio to be lean.

 

[LiE]

You don't need any cardio to be lean.

This. I've never done cardio.

 

[Chris1712]

Thanks a lot for the advise. So to achieve the look of the body as posted in the OP, how much cardio would you think he is fitting into his weekly routine? If anything the picture I posted is just a tad too 'beefy / hench / whatever word you guys use!'

I'd be surprised if he does any. Cardio is first and foremost a tool to improve CV fitness, and it's pretty short term aswell.

 

[wedgie]

And to just have some general CV fitness?

Take that as read surely?

 

[Delvis]

Take that as read surely?

Come again?

I never used to do cardio, I was always told 'you don't need to' when lifting weights. Which is, theoretically, true.

However, since adding some in to my routines, I feel better for it. Granted i'm in a deficit (which is what i'm aiming for) but i'll still do some cardio when i'm in a surplus

 

[wedgie]

Come again?

I never used to do cardio, I was always told 'you don't need to' when lifting weights. Which is, theoretically, true.

However, since adding some in to my routines, I feel better for it. Granted i'm in a deficit (which is what i'm aiming for) but i'll still do some cardio when i'm in a surplus

Benefit of cardio - general fitness. Goes without saying does it not?

But he's not asking for the general benefit of cardio, he's asking what contribution it makes to that specific physique, the answer being very little, possibly none.

 

[Delvis]

Benefit of cardio - general fitness. Goes without saying does it not?

But he's not asking for the general benefit of cardio, he's asking what contribution it makes to that specific physique, the answer being very little, possibly none.

It's a yes / no situation really. As Cardio can help to get that physique, but it will depend on many different factors

He basically needs to get a training routine down. Either do a 3-day split hitting all body parts over the week or do SL or SS for a bit. The issue here though is the lack of equipment, and I know what that's like, as i've been there. And still theoretically am there.

You could argue that I can do my current workout without a BB, I'd change bench press for DB varients. And just do DB calve raises as opposed to using the BB and rack. Other than that (well, Glute Bridges) I don't use them.

EDIT: And naturally sort his diet out

 

[Gustov]

Hi guys,

Me again. I ran 10km in a personal best of 49:39 tonight

I wanted to ask a question. I'm having protein after my run but am having 3 scoops (each scoop is 20g of protein) in one go so essentially 60g of protein after my run.

Is this the wrong this to do? The packet recommends 3 x daily 20g.

Also I'm seeing the doctor about my wrist on Wednesday and booking the half marathon tomorrow

 

[Morba]

Why are you having such a shake?
Do you need the extra protein?

 

[Gustov]

My answer to that is when I run surely I'm working my core muscles? Abs, legs, arms etc. That and the fact that there must be what? 500 calories in a shake with 3 scoops and milk?

My intention is to have protein afterwards to 'fuel' those muscles. I don't want to just lose weight! In fact, I don't want to lose any weight.

How do most people take shakes? I know after workouts but I mean how often and how much?

 

[Morba]

Look at any long distance runner, do you see them growing lean mass by running?

Refuel your body by all means but don't think protein shakes are going to make you grow

 

[Gustov]

Sure thing but please take into account my wrist which means I can't weight lift at the moment and A) I'm running a half marathon soon B) I want to keep my fitness up C) Surely having a shake afterwards is better than not?

Thanks for all your help Morba, I'm really frustrated as I'm working hard here but can't really get anywhere because of my damn wrist.

 

[Sin_Chase]

Shakes are not magic.

People drink them because they offer protein in an easy and accessible way for less money than equivalent foodstuffs (Chicken for example) with fast or slow absorption depending on what type you drink.

They vary hugely in quality and type and it's not something you should ever need to drink after cardio work outs.

1 wrist out of action is not stopping you weight training, just work on other parts of your body?

 

[Gustov]

So having a dose of protein after a cardio workout is essentially futile?

 

[cu3ed]

Its not futile, theirs nothing wrong with a Protein supplement, buts the clue is in the name, its a supplement to a good diet, the ONLY shake you should be really having is straight after a workout. Even after cardio theirs still might be tissue/ tendon wear so if a quick release of protein can help with that no harm ( my argument has always been for the sake of three large mouthful for about 30g of protein, why not take it).

The pic you posted theirs barly any muscle their really, good be easy enough to attain with some weight lifting ( which I know you are stuck on with the wrist problem), and a lowish bodyfat ( abs etc), so if doable weight crunches if you want the "canyon" abs look and not just a flat somache).

 

[JaWalks]

Shakes don't have to be just for post workout. Blend up some oats, protein blend, peanut butter and milk and you've got a decent meal. Cheap and convenient too.