10-15lbs more in lifting in 1 month alright?

[Zenki]

Alright so a while ago I joined in hopes of educating myself before cycling and getting back into shape.. I was directed by many on here to diet first then cycle later once I got myself at a better building platform.. So Ive watched numerous vids and read dieting stuff on here and else where and since then changed habit.. Eat more meals with less portions.

Oats in the morning with some boiled eggs and oj ..
Gataroade only when working out green tea milk or water the rest of the day
tuna on wheat or low fat peanut butter and bananas
yogurt for snack
Baked idahos greens and beef
Cottage chesse before bed.

I havent really loss much weight tho.. Maybe from 210 area down to 200-203 Ive loss noticeable inches from my waist and hips tho.. I feel better and so on..

Work has been this
Monday , Thursday , Friday
lift working upper body and lil on legs for a good 1-2 then afterwards cardio bkie for 4 miles
Tuesday , Thursday
Run 2 miles bike 4miles

In the past month almost 2 Ive gotten myself to lift in every exercise I do around 10-15lbs more and 20 on bench ..
I havent really found a good work out for my chest like I dont really feel much burn mostly arms and shoulders and stomach..

IS this alright ? right track or should I be seeing better results? Any + advice given is greatly apreciated..

[Zenki]

Oh and I try to lift in reps of 2 10's one 5 and I try to lift as much weight as possible comfortably.

[Zenki]

Anyone?

[FortKnox36]

Alright so a while ago I joined in hopes of educating myself before cycling and getting back into shape.. I was directed by many on here to diet first then cycle later once I got myself at a better building platform.. So Ive watched numerous vids and read dieting stuff on here and else where and since then changed habit.. Eat more meals with less portions.

Oats in the morning with some boiled eggs and oj ..
Gataroade only when working out green tea milk or water the rest of the day
tuna on wheat or low fat peanut butter and bananas
yogurt for snack
Baked idahos greens and beef
Cottage chesse before bed.
Diet sucks, but this is workout forum so I wont even comment any further
I havent really loss much weight tho.. Maybe from 210 area down to 200-203 Ive loss noticeable inches from my waist and hips tho.. I feel better and so on..

Work has been this
Monday , Thursday , Friday
lift working upper body and lil on legs for a good 1-2 then afterwards cardio
So you are doing upper body and lil legs on mon thurs fri??? Thats sucks man. Sorry, but it really does. Have you really been reading or are you just saying that? There is absolutely no room for recovery. Just read some more man. I just started something called DC training and I really like it. Maybe you can give it a shot, just google it.
bkie for 4 miles
Tuesday , Thursday
Run 2 miles bike 4miles

In the past month almost 2 Ive gotten myself to lift in every exercise I do around 10-15lbs more and 20 on bench ..
I havent really found a good work out for my chest like I dont really feel much burn mostly arms and shoulders and stomach..

IS this alright ? right track or should I be seeing better results? Any + advice given is greatly apreciated..

bold underlined

[Zenki]

Whats wrong with the diet?

And yes I've been reading .. There is so much out there opinions mixed with facts its hard to find something concrete because as soon as I think I have there some other opinions against it. What do u mean there is no room for recovery?

This is all natural right now and thanks for the reply..

[MuscleScience]

Whats wrong with the diet?

And yes I've been reading .. There is so much out there opinions mixed with facts its hard to find something concrete because as soon as I think I have there some other opinions against it. What do u mean there is no room for recovery?

This is all natural right now and thanks for the reply..

Its frustrating isnt it!

If your making progress I think your heading in the right direction. Maybe your diet and workout are not ideal for bodybuilding but your not trying to look like Arnold coming straight out of the box.

First you need to find a diet you can adhere, something that is not to restrictive but always for you to get a health spread of all your nutritional requirements.

Second you need to figure out a exercise regime that is not to complicated to follow and you get a mix of cardio with weight training.

For a beginner doing the traditional bodybuilding type workouts that you will find on this board are not ideal for your. First most of these programs are complicated and require a certain level of fitness to follow in the first place.

Second if your a beginner your body is going to react differently to the exercise program when compared to someone that is already been training for some time.

Lastly, much of the bodybuilding programs are based off of someones personal dogma on how to train.

Here is some general recommendations on exercise from an exercise organization that I think is one of the best in the world.

A CRITICAL ANALYSIS OF THE ACSM POSITION STAND ON RESISTANCE TRAINING: INSUFFICIENT EVIDENCE TO SUPPORT RECOMMENDED TRAINING PROTOCOLS
RALPH N. CARPINELLI1, ROBERT M. OTTO1, RICHARD A. WINETT2
1Human Performance Laboratory, Adelphi University, Garden City, New York 11530 USA
2Center for Research in Health Behavior, Virginia Tech, Blacksburg, Virginia 24061 USA



RECOMMENDATIONS

What is really known about the science of resistance training is contrary to the opinions expressed in the Position Stand. That is, the preponderance of research strongly suggests that gains in muscular strength, hypertrophy, power, and endurance are the result of the following simple guidelines:

• Select a mode of exercise that feels comfortable throughout the range of motion. There is very little evidence to support the superiority of free weights or machines for increasing muscular strength, hypertrophy, power, or endurance.
• Choose a repetition duration that will ensure the maintenance of consistent form throughout the set. One study showed a greater strength benefit from a shorter duration (2s/4s) and one study showed better strength gains as a result of a longer duration (10s/4s), but no study using conventional exercise equipment reports any significant difference in muscular hypertrophy, power, or endurance as a result of manipulating repetition duration.
• Choose a range of repetitions between three and 15 (e.g., 3-5, 6-8, 8-10, etc.). There is very little evidence to suggest that a specific range of repetitions (e.g., 3-5 versus 8-10) or time-under-load (e.g., 30s versus 90s) significantly impacts the increase in muscular strength, hypertrophy, power, or endurance.
• Perform one set of each exercise. The preponderance of resistance-training studies shows no difference in the gains in muscular strength, hypertrophy, power, or endurance as a result of performing a greater number of sets.
• After performing a combination of concentric and eccentric muscle actions, terminate each exercise at the point where the concentric phase of the exercise is becoming difficult, if not impossible, while maintaining good form. There is very little evidence to suggest that going beyond this level of intensity (e.g., supramaximal or accentuated eccentric muscle actions) will further enhance muscular strength, hypertrophy, power, or endurance.
• Allow enough time between exercises to perform the next exercise in proper form. There is very little evidence to suggest that different rest periods between sets or exercises will significantly affect the gains in muscular strength, hypertrophy, power, or endurance.
• Depending on individual recovery and response, choose a frequency of 2-3 times/week to stimulate each targeted muscle group. One session a week has been shown to be just as effective as 2-3 times/week for some muscle groups. There is very little evidence to suggest that training a muscle more than 2-3 times/week or that split routines will produce greater gains in muscular strength, hypertrophy, power, or endurance.

In reality, progression in resistance training is simply adding enough resistance, which is a consequence of getting stronger—not a requisite—to stay within the desired range of repetitions and maintain a specific degree of effort. This is achieved while maintaining the precise exercise form for each aspect of the chosen protocol. Complex manipulation of any or all of the previously discussed resistance-training variables in an attempt to enhance gains in muscular strength, hypertrophy, power, or endurance in novice, intermediate or advanced trainees is primarily based on unsubstantiated opinions, and lacks sufficient scientific evidence - empirical or theoretical - for support.

[Zenki]

Diet wise Ive jus been trying to follow this method .
http://forums.steroid.com/showthread.php?t=323516
Work out wise Ive been youtubing around trying to find new exercises and then trying them to see how it feels and if it works for me..

But thanks MuscleScience fr the reply and great info..