Any bodybuilders?

[wackers90]

Yeah I used to hit the gym regular, solid 3 times a week for two years when I was 16-18, now I have stopped due to exams, work and general laziness and play other sports instead.
I have noticed muscle mass has gone, will it be easier to get it back?

Anyone have any tips or programmes to share?

[LCBrown]

I actually have a B.S. in Exercise Science, so I could tell ya lots of stuff. Look up carb cycling and the 5-3-1 plan by Jim Wendler.

[wackers90]

Awesome
I am into that kinda stuff, have you heard of the Testosterone Advantage plan?
lets see what this 5-3-1 is about...

[ScatCat]

I'am by no means an expert but I picked up a few tips over the years.

I have noticed muscle mass has gone, will it be easier to get it back?

Dedication, hardwork, rest and a good diet and you'll start noticing good changes after 6-8 weeks.

Anyone have any tips or programmes to share?

It all depends on what you what to achieve, strength, big muscles or a bit of both.

There's lots of different programs test them out, if ones not working don't be afraid to change it, but give it a couple of months.

Infact its good to have a week or two off and change your routine every few months. It took me a couple of years to figure out a good routine and diet that works for me.

Starting off focus more on compound exercises and you'll see some great gains, your routines don't need to be complicated keep it simple and around an hour long.

Useful info:

Found this a few years ago on a computer hardware forum of all places, really helped me out - GordyR’s Beginners Guide to Bodybuilding

Exercises - http://www.exrx.net/Lists/Directory.html
- http://www.bodybuilding.com/exercises/

Routines - http://www.bodybuilding.com/fun/bbin...orkoutPrograms

Inspiration - http://www.johnstonefitness.com/php/t_ani_1_year.php
- http://www.johnstonefitness.com/php/why.php

Keeping motivated for the first few weeks is the hardest part, but keep at and you'll reap the rewards, better fitness, health, strength, looks, confidence etc etc, all for 3-4 hours aweek.

Get stuck in and good luck

[wackers90]

Dude Scatcat that is awesome, I like the inspiration bit, (he says) he went from a fat slob to a guy with a six pack in 2 months. Alright a bit of a gay looking, but fair play for effort!

Yeah man I'm guna get started this friday, it really hits me how quick I put fat on being stuck working and not exercising! I'm turning into such a ____ing geek and it's pissing me off lol, coz of the my degree work. Last exam thursday though

I will be trying to loose as much weight as possible so I am lighter and quicker for basketball, getting rid of the emerging moobs (looks away in shame) and the closest I have ever got to a six pack is the top ab poppin out. So thats something to aim for too.

What pisses me off is that girls think ANY guy with a six pack is strong and fit lol, even the guy is as thin as jessica simpson thinks her reflection is in the mirror.

[ScatCat]

it really hits me how quick I put fat on being stuck working and not exercising!

When your exercising your burning lots more calories, when you stop exercising most people carry on eating the same amount of food and them extra calories have knowhere to go except round your waist. Most people fall into this trap.

Its easy:
More calories coming in than your burning - you add weight
Burning more calories than coming in - you lose weight

If you stop exercising remember to cut back on the food.

But don't get hung up on weight the best progress indicator is how you look in the mirror and how you feel.

[LCBrown]

Originally Posted by ScatCat

Its easy:
More calories coming in than your burning - you add weight
Burning more calories than coming in - you lose weight

This is actually not true. It has to do primarily with insulin, which controls amino acid and triglyceride shuttling into cells. Insulin is controlled by carb intake. Now, there's insulin sensitivity and production issues which are both genetic and altered by what you eat (Americans have terrible insulin sensitivity because we eat very sugary foods all the time). They've shown this in studies and on diet plans like Atkins, where people eat a ton of calories, sometimes in excess of 6000 a day, but still lose weight and then visa versa where people have eaten 800 calories a day, but it was high in carb, and gained weight.

This is why carb cycling is the current best weight management method there is. It's just more complicated than calories in vs. out, so people don't mess with it. On a properly carb controlled diet, you can gain muscle and lose fat, which is not possible with just caloric control.

http://www.nytimes.com/2002/07/07/ma...g-fat-lie.html
http://www.t-nation.com/free_online_...o_carb_cycling

[LCBrown]

Also keep in mind that the vast majority of good diet and exercise information has not been studied. The carb stuff was because Atkins got in some shit with the law when they didn't believe him, but then he proved it worked to a congressional committee via some studies, which caused more studies. Anyway, the best information will come from guys that have simply been in the field a long ass time.

T-Nation forums and Elite Fitness Systems are currently my most trusted place for workout and diet information. If it makes sense, people will try it and see if it works. If not, they'll tear it apart.

[ScatCat]

I know its more complicated than just calories in and out but thats part of it, what your eating, when your eating, how often your eating, carbs, protein etc etc all come into it.

I just didn't want to put the guy off and over complicate matters. If he gets serious about it I sure he'll research things further and as they say, there's more than one way to skin a cat, even if some ways are better than others.

Anyway sounds like an interesting read I'll check out the articles on T-Nation and Elite Fitness Systems