training question

[t_jomama]

Hello everybody, quick question. If someone is trying to gain mass and they are already about 15 pounds overweight (all fat), do they try to burn off the fat and then start gaining? Or would you just start lifting heavy weights to turn the fat into muscle? I've been reading alot of info on this site, but couldn't find the answer to my question. So would I continue to eat alot and lift, or diet and lift?

[Ross86]

You can't turn fat into muscle. You should be "dieting" when you're lifting whether you're trying to lose or gain fat. If you're new to lifting, then you'll be able to get stronger while losing fat. Otherwise, the easiest/fastest thing to do in most cases is to cut while trying to maintain strength.

[t_jomama]

I've already started eating healthy before I started training. Now should I be in a calorie deficit or should I be going over my maintenance calorie intake? ( Not sure how to word that.)

[hrdgain81]

chances are if your just starting out, you will "gain" strength pretty easily even in a deficit. My advice would be to keep the deficit small, and as you progress either drop it more, or up it depending on how your training goes. If you hit a point where you feel your not getting stronger then increase it slightly, or if you feel your still holding to much fat, decrease it slightly.

[t_jomama]

Thanks, have an idea what I need to do now. And yes, I am new to weight training.

[TALO]

What's your idea ? How many calories are you going to be taking in ? Protein ? Carbs ? pre workout post workout ? How many meals a day ? How much cardio ? How's your workout program?

[t_jomama]

My idea may be wrong, but i'm sure you have a better idea, considering i'm just starting. I've started counting my calories and as soon as I find my maintenance for the week, i'll stick to that. Your maintenance is where you don't gain or lose weight, right? Considering I work in a kitchen, i'm able to eat about 5 or 6 meals in a day. Chicken breast, wild rice, raw veggies, salmon, steak, etc. Currently taking a multivitamin once daily, plus about three protein shakes a day. One pre workout, one post workout with a meal about a half hour after workout. And one before bed. Is this right? I currently work out every other day. My training routine is probably not the most set in stone yet, I work out at home. Bench press, leg extension, standing calf raises, curls with bar and singles, squats,and now starting dead lifts ( not sure if doing them right though), etc. I usually do the same exercises every other day. Should I do the legs one day, the arms and upperbody another? Also doing cardio on days off for about a half hour. Please give advice on what i'm doing wrong so I don't continue to stay in bad habits and not get anywhere. My goal is to gain muscle and lose the body fat.

[widdoes2504]

I would recommend you read the stickies on the forums (How to Bulk/Cut) and look at a beginner's program like Rippetoes Starting Strength. Another good idea is for you to program your diet into fitday.com to see exactly where you stand and take it from there. Good luck on meeting your goals.

[TALO]

Originally Posted by t_jomama

I've started counting my calories and as soon as I find my maintenance for the week, i'll stick to that. Your maintenance is where you don't gain or lose weight, right?

Yes , your right. Going for a week with an estimate calorie count is a good start.

Originally Posted by t_jomama

plus about three protein shakes a day. One pre workout, one post workout with a meal about a half hour after workout. And one before bed. Is this right?

Sounds fine. But instead of waiting 1/2hr to take your shake post maybe just down it right away. Are you taking in any carbs with your protein ? Some like to take about 50-60g of carbs with 40g of protein for post. Then in about 1hr have a good protein/carb meal.

Originally Posted by t_jomama

I currently work out every other day. My training routine is probably not the most set in stone yet, I work out at home. Bench press, leg extension, standing calf raises, curls with bar and singles, squats,and now starting dead lifts ( not sure if doing them right though), etc. I usually do the same exercises every other day.Should I do the legs one day, the arms and upperbody another? Also doing cardio on days off for about a half hour.

You may want to give those bodyparts more of a rest. A good split to do is what you said. Day 1 - Upper , Day 2 - Lower , Day 3 rest. Repeat. So you will be lifting weights 4 days a week. Cardio on days off is a good thing to do. Even if you have time or want to go for walks with your wife and new baby at night (i know it helped us remove some of the stresses). Walking is very good.

Originally Posted by t_jomama

Please give advice on what i'm doing wrong so I don't continue to stay in bad habits and not get anywhere. My goal is to gain muscle and lose the body fat.

I think you have a good idea of what to do , just try and stay consistant with everything and you will look the way you want.

[t_jomama]

Thanks for all the info everyone