Need a little guideance for that last 5lbs

[icetraxx]

I'm trying go get the last 5-8lbs off and I'm pretty much stuck at my current weight of 195lbs(5' 11"). I have been a gym rat for about 20years. Since getting married and bringing 2 children into the world, my weight went up to 215-220lbs. I changed my diet and workouts and dropped 20 lbs since January and 2 pants sizes. My current workout consists of working out 1 body part a day Monday through Friday and 30min of a type of cardio each day after the weight training.

The cardio consists of 2 different types of elliptical machines and running/walking on a treadmill. I do one elliptical machine one day and another the next, and running/walking the third and then start the process over again.

Weight training consists of:
Monday: Chest
Tuesday: Back
Wednesday: Arms
Thursday: Legs
Friday: Shoulders.

2 weeks of heavy lifting 5sets 5 reps per exercise then
2 weeks of light lifting 5 sets 10 reps per exercise
Abs are worked after cardio mon, wed, and Friday

My calorie intake is around 1500 to 2000. My protein is about 150. I have recently switched to a 1500 one day 2000 next day intake to see if this helps. 2 weeks in and nothing came off. I have been stuck at 195lbs, give or take a lb or so,for about a month and I cannot break that barrier.

Am I over training? I have noticed that I have gotten leaner and my muscle mass has grown a little. I just want that extra 5lbs because I know it is sitting around my midsection because that is pretty much the only place that is not as defined as the rest.

I watch what I eat as closely as I can and try to stay way from the sweets and too much dairy.

I am limited to chicken, bean, and beef products which are always lean cuts because of an allergy to fish/seafood.

Am I over training? I have noticed that I have gotten leaner and my muscle mass has grown a little. I just want that extra 5lbs because I know it is sitting around my midsection because that is pretty much the only place that is not as defined as the rest.

Any ideas would be helpful,
Larry

 

[UGAexploder]

Hey Larry, I think your workout regimen is perfect. The one body part a day definitely gives your other body parts enough rest to heal and get stronger and the cardio should take care of your heart and burn away fat. I just have one question, how hard do you work out during your cardio exercise. Does your bpm hover around 130-140 or is it more like 160-170?

The reason I ask this is because the two different intensities in cardio exercise can be using different means for energy. The common misconception of cardio is that everyone thinks you should be running so hard that your heartrate stays at a very high level. When your heartrate is at a very high bpm, you are burning mostly carbohydrates for quick energy.

If you're intensity is at a high level and your bpm is consistently hovering above 150, try to slow it down. Hope this helps that last 5 lbs.

 

[icetraxx]

I'm keeping it around the 130-135 range when I am on the elliptical machines. When I run/walk I run for 5 min and walk for 5 min. When I run my hr will go to the 155-160 range and when I am walking a brisk walk it will hover around 115-120.

I'm wondering if I am at my ideal weight for my body type, amount of activity, and age(34).

 

[LandonsBaby]

Hey Larry, I think your workout regimen is perfect.

I'm going to have to completely disagree. It would be MUCH more beneficial to you if you did a full body workout. There is no reason why you should only work each muscle group once per week. Can I ask why you have been doing this? What kind of movements are you doing?

UGAexploder....where are you getting your information and why are you sharing it?

 

[icetraxx]

LandonsBaby,
Could you explain the benefits of the whole body vs one body part theory?

I was doing the whole body switched to opposite body parts and then to the single body part routine. I have been doing the single body part routine since January and attribute my weight loss and muscle definition to it. I tried the previous for about 6 months apiece and I was only maintaining what I had.

My single body part a day workout consists of compound exercises for that body part followed by exercises that isolate parts of that muscle group. It also give the muscle group time to recoup. By working my chest and back hard on Monday and Tuesday it allows them to recoup for my shoulder workout on Friday. Even though I am working shoulders, back and chest still play a part as stabilizers.

I am a big proponent as sculpt your workout as to what works for you and not someone else. It you don't see results change your routine.

I think that I have hit a plateau and I wanted some advice as to what other may think that I can do to break through it. I have only been on the 2 week heavy/2 week light routine for about a month. While I have not lost the weight I have increased my strength and muscle definition. I am also increasing my cardio to 40min instead of 30min. I also just started alternating my calorie intake this week after reading some links and articles that I found looking around this sight.

Please don't take offense but explain the benefits and possibly a how to so that I can understand what I may have done wrong when I did try whole body routine.

Larry

 

[UGAexploder]

I'm going to have to completely disagree. It would be MUCH more beneficial to you if you did a full body workout. There is no reason why you should only work each muscle group once per week. Can I ask why you have been doing this? What kind of movements are you doing?

UGAexploder....where are you getting your information and why are you sharing it?

Why are you sharing YOUR information...you're the one that is 161 and a woman. I'm at 165 and am 5'11" and worked out with many personal trainers. The intensity of my workout actually gets me sore unlike you. Working out muscles that are sore are counter-productive that's why I believe Larry's workout regimen is perfect. When you work the same body parts every day, obviously you're not working them out hard enough.

When I work chest, believe it or not, my arms actually get sore because I'm lifting heavy weights. So by thursday my triceps will be okay to work.

Monday: chest
Tuesday: back
Wednesday: legs
Thursday: triceps
Friday: Biceps
Saturday: Shoulders

I also don't think you can 5-7 sets on a certain body part for all your muscles in one day. So why don't you keep all your information to yourself, you don't have 5lbs till your set, you have a much longer way to go and are way too bitter about it.

 

[LandonsBaby]

Why are you sharing YOUR information...you're the one that is 161 and a woman. I'm at 165 and am 5'11" and worked out with many personal trainers. The intensity of my workout actually gets me sore unlike you. Working out muscles that are sore are counter-productive that's why I believe Larry's workout regimen is perfect. When you work the same body parts every day, obviously you're not working them out hard enough.

I also don't think you can 5-7 sets on a certain body part for all your muscles in one day. So why don't you keep all your information to yourself, you don't have 5lbs till your set, you have a much longer way to go and are way too bitter about it.

I don't recall telling him to work the same body parts every day. I would NEVER tell anyone to do that.

And I wasn't aware that the members of this board are only allowed to support one another once they have reached a goal weight you feel is appropriate for their gender. Pardon my audacity to speak.

 

[Bigguy]

Why are you sharing YOUR information...you're the one that is 161 and a woman. I'm at 165 and am 5'11" and worked out with many personal trainers. The intensity of my workout actually gets me sore unlike you. Working out muscles that are sore are counter-productive that's why I believe Larry's workout regimen is perfect. When you work the same body parts every day, obviously you're not working them out hard enough.

When I work chest, believe it or not, my arms actually get sore because I'm lifting heavy weights. So by thursday my triceps will be okay to work.

Monday: chest
Tuesday: back
Wednesday: legs
Thursday: triceps
Friday: Biceps
Saturday: Shoulders

I also don't think you can 5-7 sets on a certain body part for all your muscles in one day. So why don't you keep all your information to yourself, you don't have 5lbs till your set, you have a much longer way to go and are way too bitter about it.

Buddy boy, you are way out of line here. What does the fact that she is 161 lbs and a woman have to do with anything? I am 227 and a man. Does that mean I know more than her?? Hell no.
There are many people here, respected proven people, who do not support the isolation workout. Landonsbaby has learned from them. The most respected and knowledgeable people on this forum support the total body. Read up on the theory, it is not doing the same exercises every day. I would think someone who has worked with many personal trainers would know the basics. If you know as much as you claim to you know that sore muscles mean jack to the efficiency of a workout it is something called protein synthesis that is important. I am not an expert, so read the stickys and do the research.
I suggest you read some threads in the exercise and advanced weight loss forums. If you only take advise from people who are 'in shape' or 'at goal' I suggest you look at some of the pictures from the authors of the sticky threads.
That and you owe LandonsBaby an apology for demeaning her you ignorant blowhole.

 

[wicked witch]

UGAexploder -> That was really low !!
Come on LandonsBaby – don’t let that comment get to you !!!
You and I both know that the number of lbs doesn’t mean a thing!
Put that ticker back in your signature ! I do want to see that butterfly reach it’s goal!

Please

 

[Blancita]

I think it was the following comment that caused UGA's reaction:

UGAexploder....where are you getting your information and why are you sharing it?

He may be right or wrong with his advice and we can agree or disagree with it but I think when you ask someone "why are they sharing their info" then I think you can expect some kind of rude response. He has a right to present his info as much as anyone else.

As to the OP, I personally think doing one body part per day is sort of a waste of time. I read something years ago which could be totally wrong (it was in like 1994 or so), but it was this theory that doing tons of sets could be unnecessary because the muscle fibers get broken down already from the first 2 sets so after that you're just doing cardio and not causing more muscle fibers to break down. The theory probably has little to it since lots of experienced body builders seem to do lots of sets and isolate body parts, but its worked for me over the years to control my weight (until this past year, when nothing that has worked during my life seems to work now to shake my weight).

So for weight-loss you may want to try less sets and hitting more large muscle groups (back/chest/legs). I would focus much more heavily on those, especially the legs. Those are huge muscle groups which burn lots of calories when you work them. Remember, your goal right now is to get the remaining fat off, not getting your arms ripped. I'd work the legs at least 3 times a week using heavy weights (with the disclaimer that I'm not purporting to be a professional, just telling you what I would personally try).

 

[Steve]

Hey Larry, I think your workout regimen is perfect. The one body part a day definitely gives your other body parts enough rest to heal and get stronger and the cardio should take care of your heart and burn away fat.

I don't really agree with this.

The training of each body part once per week is probably the least optimal way to train out there. Muscles recover sooner (much sooner) than a week's worth of time. So, when you program something like the once per week set up, you have a ton of detraining going on. That's not conducive to development of strength or muscle.

The reason I ask this is because the two different intensities in cardio exercise can be using different means for energy. The common misconception of cardio is that everyone thinks you should be running so hard that your heartrate stays at a very high level. When your heartrate is at a very high bpm, you are burning mostly carbohydrates for quick energy.

But net caloric expenditure is what matters most. Not fuel substrate.

 

[Steve]

Why are you sharing YOUR information...you're the one that is 161 and a woman. I'm at 165 and am 5'11" and worked out with many personal trainers.

I'm sure there are a bunch in this thread who already gave you a reaming, but I'm too lazy to read them all.

That said, I'm 190 and under 10% body fat. What's that prove? I know my stuff? I know guys that I'd rather take a monkey into a knowledge bowl with but they're still leaner, stronger, and more muscular than I'll ever be.

Oh, and working with personal trainers definitely doesn't work to your advantage. The majority of PTs will hurt more than they'll help in terms of knowledge of the field.

The intensity of my workout actually gets me sore unlike you.

That would be great if soreness was an indicator of a workout's efficacy, lol.

Working out muscles that are sore are counter-productive that's why I believe Larry's workout regimen is perfect.

I train 4 times per week full body at the moment and I'm never sore. If you're sore after every single workout, something is off. Training each muscle group once per week is counterproductive.

When you work the same body parts every day, obviously you're not working them out hard enough.

That's a common misconception, actually. But you are obviously completely ignorant as to how the body works. Which is fine, this isn't stuff your ordinary PT is going to teach you.... frankly b/c they usually don't know, lol.

It is very simple, protein synthesis supercompensation occurs every 36-48 hours. For the non-anabolic using lifter, what is more important than protein synthesis, I ask you?

Hint: Nothing

Therefore, for the non-anabolic using lifter, training parameters should be set up to accommodate and capture the PS supercompensation period.

Basically, we're saying that the muscle recovers at the local level every 2-3 days.

Unless you are supplying your body with a reason to grow between huge bouts of rest (5+ days between training a muscle group), what would make you believe that all that detraining is beneficial if hypertrophy is the primary goal?

The ONLY way I could see a bodypart split being useful/optimal is if you are really monitoring volume enough in so that you could train each bodypart twice per week. That is it, barring, again, the "naturalness" of the lifter.

I mean, lifting is a stress, right? Just like sickness or anything else that degrades the body.

Post-workout recovery occurs like a wave. There's an immediate decrease in the state, then an increase back to the original state, then a subsequent "supercompensation" where the body actually overcompensates for the stress. In this case, the desired outcome is more contractile proteins in the muscle.

The once-a-week routines are based on the idea that this occurs as a unit. Ie, everything follows that wave.

Unfortunately, everything out there research-wise, and anecdotally, suggests that this isnt' the case. Stress and recovery wrt strength training is a multifactorial process. You have neurological elements (both central and peripheral), glycogen replenishment, protein synthesis, physical damage to the muscle/inflammation, and so on. All of these recover on different time scales.

Protein synthesis (what you're really seeking to maximize) peaks and returns to baseline within 36-72 (based on empirical evidence, I would be more inclined to say 36-48) hours after exercise. If you're only training a muscle once every 7 days, that means that protein synthesis is actually detraining for 4-5 days out of every week.

The once-a-week routines try to make up for this with a higher volume/intensity of work...but even so, PS always returns to baseline within 3 days. What you're recovering from is a combination of neurological and mechanical damage to the system....which doesn't contribute a whole lot to hypertrophy (the mechanical damage can, but even that's gone within 4-5 days; the neurological overload is what can take 7+ days to recover from).

With that in mind, the ideal split would train the muscles based on that idea....to keep PS elevated, you'd need to train each part every 2-3 days. That's where the full-body stuff comes in. If you want to exploit the mechanical damage, you can extend that a little, say every 5th day. But I wouldn't go any longer than that, barring recovery/unloading weeks.

If you have a good reason as to why training a "bodypart" once per week is IDEAL, I would love to hear it. Maybe you've found something that the elite in the industry have missed to date. However, I highly doubt it.

When I work chest, believe it or not, my arms actually get sore because I'm lifting heavy weights. So by thursday my triceps will be okay to work.

Again, soreness is not a requirement for an effective workout.

 

[DavidM1]

I'm sure there are a bunch in this thread who already gave you a reaming, but I'm too lazy to read them all.

That said, I'm 190 and under 10% body fat. What's that prove? I know my stuff? I know guys that I'd rather take a monkey into a knowledge bowl with but they're still leaner, stronger, and more muscular than I'll ever be.

Oh, and working with personal trainers definitely doesn't work to your advantage. The majority of PTs will hurt more than they'll help in terms of knowledge of the field.



That would be great if soreness was an indicator of a workout's efficacy, lol.



I train 4 times per week full body at the moment and I'm never sore. If you're sore after every single workout, something is off. Training each muscle group once per week is counterproductive.



That's a common misconception, actually. But you are obviously completely ignorant as to how the body works. Which is fine, this isn't stuff your ordinary PT is going to teach you.... frankly b/c they usually don't know, lol.

It is very simple, protein synthesis supercompensation occurs every 36-48 hours. For the non-anabolic using lifter, what is more important than protein synthesis, I ask you?

Hint: Nothing

Therefore, for the non-anabolic using lifter, training parameters should be set up to accommodate and capture the PS supercompensation period.

Basically, we're saying that the muscle recovers at the local level every 2-3 days.

Unless you are supplying your body with a reason to grow between huge bouts of rest (5+ days between training a muscle group), what would make you believe that all that detraining is beneficial if hypertrophy is the primary goal?

The ONLY way I could see a bodypart split being useful/optimal is if you are really monitoring volume enough in so that you could train each bodypart twice per week. That is it, barring, again, the "naturalness" of the lifter.

I mean, lifting is a stress, right? Just like sickness or anything else that degrades the body.

Post-workout recovery occurs like a wave. There's an immediate decrease in the state, then an increase back to the original state, then a subsequent "supercompensation" where the body actually overcompensates for the stress. In this case, the desired outcome is more contractile proteins in the muscle.

The once-a-week routines are based on the idea that this occurs as a unit. Ie, everything follows that wave.

Unfortunately, everything out there research-wise, and anecdotally, suggests that this isnt' the case. Stress and recovery wrt strength training is a multifactorial process. You have neurological elements (both central and peripheral), glycogen replenishment, protein synthesis, physical damage to the muscle/inflammation, and so on. All of these recover on different time scales.

Protein synthesis (what you're really seeking to maximize) peaks and returns to baseline within 36-72 (based on empirical evidence, I would be more inclined to say 36-48) hours after exercise. If you're only training a muscle once every 7 days, that means that protein synthesis is actually detraining for 4-5 days out of every week.

The once-a-week routines try to make up for this with a higher volume/intensity of work...but even so, PS always returns to baseline within 3 days. What you're recovering from is a combination of neurological and mechanical damage to the system....which doesn't contribute a whole lot to hypertrophy (the mechanical damage can, but even that's gone within 4-5 days; the neurological overload is what can take 7+ days to recover from).

With that in mind, the ideal split would train the muscles based on that idea....to keep PS elevated, you'd need to train each part every 2-3 days. That's where the full-body stuff comes in. If you want to exploit the mechanical damage, you can extend that a little, say every 5th day. But I wouldn't go any longer than that, barring recovery/unloading weeks.

If you have a good reason as to why training a "bodypart" once per week is IDEAL, I would love to hear it. Maybe you've found something that the elite in the industry have missed to date. However, I highly doubt it.



Again, soreness is not a requirement for an effective workout.

what is the best method for getting bigger and more defined muscle?
i have been lifting weights for about 6 months and i still trying to figure whats the best routine.
thnanks

 

[Steve]

what is the best method for getting bigger and more defined muscle?

A muscle either grows or it doesn't. Definition is a function of fat loss primarily.

i have been lifting weights for about 6 months and i still trying to figure whats the best routine.

There's no such thing as The Best Routine. There's certainly a way of going about things that will optimally satisfy your goals, but that way will change and adapt along with your body.

Why don't you start by giving us your details such as age, height and weight along with your exact goals.

 

[DavidM1]

A muscle either grows or it doesn't. Definition is a function of fat loss primarily.



There's no such thing as The Best Routine. There's certainly a way of going about things that will optimally satisfy your goals, but that way will change and adapt along with your body.

Why don't you start by giving us your details such as age, height and weight along with your exact goals.

45yo 5 11-185lbs
i started out with mens health the body you want in the time you have
with the 5 day instant muscle plan
i then switched to a split routine working each muscle group once a week
then i read on here that might not be the best idea
my goals are to get 19-20 inch arms a 48inch chest with matching back and legs im trying to develop a diet plan but this is also hard
all this weight lifting stuff stated after a motorcycle accident so i have to be very careful with my knees because of pins and joint damage
any help would be appreciated