Hello, everyone. This is my first post, but I visit the boards often. I am happy to say that I have just recently realized my goal of losing 20 lbs!! I changed my diet habits from eating 1 big meal a day and snacking the rest of the day, to eating five, small and healthy meals a day. My metabolism increased, and I never felt hungry since my body was constantly being fed every few hours.

My worry now is that I am trying to build muscle, but I'm not sure if I need to take a supplements or change my current diet.

Can anyone offer any help/suggestions?

My current weight is 158lbs, and I have low muscle tone (and thin bones making me look rather "boyish"). I'm currently eating about 1700 - 2000 calories daily, and I tackle all food groups with appropriate portions (focusing on carbs for energy).

Any help/suggestions would be highly appreciated!

Thanks guys and good luck to you all.:)

Hey there!

To help you to build muscle you should have some source of protein (shake, cottage cheese, yogurt, tuna, chicken,...) after you workout (any type of workout) and it should be WITHIN 45 minutes of finishing your workout. It is important to do this to help replace the muscle fibers that were torn down during exercise.

I lift weights :lift: myself and could perhaps help you if you let me know what kind of exercise program your doing. You can email me at pigskin4040@yahoo.com

Good luck and let me know how your doing.

Howard

:up:

Welcome to DT and congratulations on your success. I have a book to recommend that I am convinced is the very best book of its kind ( no don't worry I don't get kickbacks)

I will even go so far as to say. you must read this weight book. ( just go to the bookstore with a cup of java. or get it on interlibrary loan......but trust me you will buy this book once you have seen it.

MY REVIEW OF THE BOOK
http://www.diettalk.com/forums/showthread.php?s=&threadid=16506
(I hope this thread continues to work but if not the thread is in the book review under "best weightlifting guide ever" you may have to look a ways back for it though as I reveiwed it a while back)

PEOPLE ON DT DOING VEDRYL AND WHOLE LOT MORE ARE STARTING ( let me know and I will add your name)
CJ,GOGETTER,LISREY, LINDASUE,PENGII, JO,CHUM
HERE IS OUR CHALLENGE THAT WE POST IN
http://www.diettalk.com/forums/showthread.php?s=&threadid=18560
( I hope this thread continues to work if not it is a thread in the challenge forum called "Cj and Lisreys weightlifting challenge")

Hope this helps and best of luck
CJ

PS if you are familiar with weightlifting I would recommend reading this book as a good reference but I tell you their was a huge body builder in the gym one day that watched me do this workout and said "that is the best free weight workout I have ever seen" .... BTW I do go heavier than the book says and to failure with every set.

ALSO HERE IS A GREAT WEBSITE
http://www.exrx.net/

OH AND ANOTHER THOUGHT

maybe check out BODY FOR LIFE
http://www.bodyforlife.com/

LEAN AND STRONG
http://www.leanandstrong.com/

AND
http://www.hussman.org/fitness/index.htm

Originally posted by CJ 5
. . . a book . . . that is the very best book of its kind:
. . . MY REVIEW OF THE BOOK
http://www.diettalk.com/forums/show...&threadid=16506

Hello CJ!
Well, you got me interested in "the book" but the LINK to its Title no longer works! :) :ahhh:
Could you please tell me the title?
Thanks!!

Chuck C.

sorry think I fixed it.
this book goes over everything from straight sets to pyramiding and supersetting and giant sets as well as forced negatives. It is written by a Joyce Vedryl and I really like it. My husbands only complaint about the book is "great workout!!! go heavier!!!"
She also goes over which machines you can substitute and the likes if you are a gym goer

here is the title author and link to amazon
Weight Training Made Easy: Transform Your Body in Four Simple Steps
by Joyce L. Vedral
http://www.amazon.com/exec/obidos/ASIN/0446671096/qid=1027541299/sr=8-1/ref=sr_8_1/102-2186932-8216943

THANK YOU CJ!

Yep, that link works. :)
Another question: Do you feel that Joyce's book is equally applicable to guys as it is for gals? I currently do a gym workout each morning, but frankly, the results from it are coming slower than I had expected --- I definitely like it, but I had expected a little more added muscle than I'm getting.
And your idea of continuing the sets to failure is very intriguing. While my last reps are usually a "strain," sometimes I could go another rep ... Do you feel that makes a large difference?

Your posts are an inspiration.

Chuck C.

Bible I ask my husband who lifts a lot and so Let me ask
how much lifting have you done the last few months and in your whole life? And second are you lifting for size and thinking of doing a cardio program. Also do you work out at the gym with a smith machine or at home and what equipment do you have available? Also what are your stats you know height weight and goal weight?????

He has read the book and thinks it is great and so I will have him respond when he gets home from work.

Posted by CJ 5
. . .How much lifting have you done the last few months ...
Are you lifting for size and doing Cardio ...
Do you work out at the gym ...
What are your stats?

Hi CJ!
Well, I've been doing weights for about 9 months now. (Before that I was doing aerobics only 3x/week.)
Now I work out Every morning at the gym (6 days per week--skipping Sundays) --
• Mondays & Thursdays- I work Biceps, Triceps & Low Back;
• Tuesdays & Fridays- I work Shoulders, Abs, & Thighs;
• Wednesdays & Sat's- I work Chest & Upper Back.
• And I do CARDIO All 6 Days Each Week.
My Purpose for Lifting: Specifically to Increase my Metabolism (i.e., Via Increased Muscle) to assist attaining my ideal weight.
Stats: 180/177/170/155 (Mini-Goal: 170); Height: 5'7½".

Chuck C.

P.S.: Another question---I'm assuming that the 3rd of the 4 Stat Numbers (in my case "170") is for the "Mini-Goal"---Is that correct?? THX!
p.p.s.: Do you know how to "subscribe" to threads?

sure I do click on the bottom where it says
"subscribe to this thread" and it will do it

My husband is about your height and I really think that if you focus on weightlifting then you will be around 165-170 but hot dang muscle and will like what you look like.


Forget the Vedryl book you are the perfect candidate for doing the BODY FOR LIFE program. it is just healthy eating weights and cardio

THIS IS THE BOOK YOU SHOULD GET
Body for Life: 12 Weeks to Mental and Physical Strength
http://www.amazon.com/exec/obidos/ASIN/0060193395/qid=1027641736/sr=8-1/ref=sr_8_1/002-1546969-5156864


and then click on the links I listed above as they have the full scoop of what it involves.

The short story is that you basically eat reasonable and healthy small meals 6 times a day and do weights and cardio.

I think you will really like the routines and suggestions in the book and in the links above.

Since you have some background I think you could really get to goal and look great.

Hope that helps
CJ