I wanna build more Muscle

**2big4mysize** · May 8, 2005, 02:04 PM

watch you don't get your protein too high as you will mess yourself up eating Atkins. You only need to be eating enough to met your bodies needs for cellular repair. Eatting massive amounts will not cause muscle growth. Our bodies will jam as much excess protein into the muscle and organs as free pool amio acids, but any more is converted to sugar for burning or storaing as fat. And that sugar triggers insulin production too. You do not want while you are eating Atkins to be following diet advice from a muscle site.

Muscles grow by being ripped while enduring a heavier then normal load or force. they repair and as a result of that repair of the tiny torn area in the tissue it grows larger. Keep doing your BFL lefting and you will see your muscles growingonce your doctor clears you to return to action.

**Jake** · May 8, 2005, 05:46 PM

Definitely don't go overboard with protein, as 2big said on Atkins we get a load of protein as it is. If you are already doing BFL you are on the right track. For building muscle mass you want to do heavy weight with lower repitition. But if you are on BFL just stick to your program, get those calories in ya, and lift on schedule.

**iyamamaschke** · May 8, 2005, 05:57 PM

I am having problems calorie wise I have only been getting about 17% protein according to Fit day 78% fat and 5% carbs 17% protein where abouts should I get my protein up to for my muscles I am very much eating Atkins but, I need to know how to go about gettin my protein up...More eggs I eat steak every day and also try to eat chicken as well. I take the Protein suppliment to get my protein up to where it is right now it has 30 grams per serving. My calories for today are 1657 I don't know if I'm even eating enough and I am so stuffed I feel like I couldn't eat any more. I have been upping my carbs usually they are a bit higher today not so much cause I ran out of veggies which I will remidy tomorrow. Where should my Protein intake be at in grams or in % so I can work at it.

Any more suggestions would be greatly appreciated.

Sarah

**2big4mysize** · May 9, 2005, 10:28 AM

you don't want to just add foods you will need to lower your fats slightly at 78% you are in the range that Dr Atkins used ofr the metabolically resistant folks any you are not one of those.
Just removing 2T of fats would lower your fats to 66%and you would need to add about 200 caks of proteinto get you there or 50gr While eggs are the perfect atkins food they are over 60% fats so that would not sucessfuly change your percents. You can eat leaner cuts of meat to slightly lower your fats while getting your proteins.

Just remember when you have those shakes you need a fat with them too soyou will have to alter your whole menu to add them you can just add a T of oil to them of if you take oli capsules swallow them with the shake and you have your fat with your protein without altering your total fat intake for the day. If you use flax meal you can use your protein powder with the flax meal to get a cereal or even a "cake". Oh and if you are using flax make sure you are "cooking" it as heat deactivates the cyanide like chemicals in it.

**iyamamaschke** · May 9, 2005, 10:40 AM

Thanks 2Big I will do that I always add fat to my shakes to make them more filling. I add coconut oil. I will get the leaner meats but, I don't think they taste as good. I can afford to up my calories a bit as they are usually around 1700 and I can have them up to 2000. SO I think I have a good idea of what I need to do now and I thank you very much.

Sarah

**Qjakal** · May 14, 2005, 09:11 AM

Couple of comments...add more tuna and chicken to stabilize your protein vs. fat and be sure you're getting enough fish oils as well.

Your commentary on adding muscle mass seems a bit off to me. Unless you're confusing mass with size? Most humans should be trying to increase the amount of muscle while decreasing fat using a more "medium" approach. You want to sculpt yourself, not be bulgy unless you're entering competition, correct? I'd strongly endorse going to 80% max sets of 15 or pyramids that lead to failure, either up or down. These exercises should achieve what we all strive towards...the high weight ones often lead to injury and imo, don't promote a balanced physique. I know you have past experience with lifting, Ms. iyam, but utilizing a low carb approach IS a bit different and you can customize your outcome once you get closer to your ideal body fat %/goal.

My 2 cents across 30 years of weightwork...

Q

**iyamamaschke** · May 14, 2005, 10:47 AM

Thanks so much for your input. I want to build muscle mass to increase my caloric expenditure becuase I have Hashimotos Hypothyroidism and a slow metabolism. I do seem to be able to build muscle quite well. Just so you know I change up my workout every 3-6 weeks depending on how board I am getting my last cycle before I got sick I was doing the 15 reps and sets of 4 to failure. I do my mass building cycle with heavy weights to tear the muscle down as you would say. It worked well and I put on 7 pounds of muscle while shedding 15 pounds of fat pretty damn awesome. I am going to be getting back inot doing the higher reps and a bit lower weights as I can't lift the same I could with only 6 reps at my max weight. I am thinking of doing the BFL challenge again here since I kinda went caput here a month ago wit all my medical problems. I am ready to go again though.

What is the typical splits that you do in your weight lifting experience I am fairly strong I can lift basically 100 lbs 6 reps all muscle groups except shoulders which is about 90. For me to be able to do 12-15 reps I have to drop the weight 10-20 lbs depending on the muscle group. My legs are very strong and I have limited exercisies as I onluy have a home gym. I typicallly do lunges, leg extensions, squats, box squats, full squats, stiff legged deadlifts, 1 legged squats, I stand up and do hammy curls but it is difficult trying to do this standing laying is better.

I am looking for any input. I would like to get into competition and show off my low carb bod. I was entered in Muscle beach before I got pregnant with my first and of course didn't make it as I kinda pudged out 6 weeks prior but I was down to 16% body fat I was fairly happy and cut. Wish I had a picture.

Thanks so much for replying I like to expand my knowledge through reading and through of course trial and error, and through the experience of others I'm sure you know how that is with 30 years beind you, it all comes down to what workes for you I suppose.

If you have any more suggestions I would love to hear tham. Thank a lot.

Sarah

**Qjakal** · May 15, 2005, 01:57 PM

Good point on "changing it up". Most people don't realize that confusing your muscular system is important...we humans are just so adaptable. I vary my routine every 2 months or so, switching weights/reps and angles as possible.

You certainly seem dedicated to utilizing weight training for your weight loss, but please don't neglect cardio, especially for your leg development. You're doing a ton of pressure lifting on your legs/knees from what you describe, and that can wear on anyone. If you're truly working on weight loss via this route you should be attempting to tailor your lifting routine so it incorprates cardiovascular elements as well....using weight ranges that allow you to minimize the rest period can really throw you into a sweating mode and tax your recovery system in a positive manner. Too many lifters use long rest periods and don't utilize that part of resistance training because it doesn't let you max out on your weight levels, which bothers many people for whatever reason.

My splits are pretty high on chest exercises because "I'm built that way" genetically. Yours sound fairly high already although we have damn few women lifters so it's tough to compare accurately. Age and knee concerns limit many of my maxes in those areas, but I use racquetball as a leg component and of course cardio work on machines for the big leg muscles...another area I seem to have been blessed with via heritage. You don't mention working with a buddy/partner/spotter but I assume that IS the case if you're using free weights?

Dropping 20% to get to 15 reps isn't a problem. Putting on 7 pounds of muscle typically would take an experienced weight lifter a full year, btw...

Does your gym combine free weights with a brand like Hammer Strength?Cybex/whatever so you can play around with a wide variety of specific groups? If so incorporate *everything* and experiment constantly.

Diet is still the most important component of getting your body fat % down...hammer on staying within your limits and the rest will fall into line. Resistance training is a multiyear process that really can't be rushed very effectively,imo. We all have our pluses and minuses within the discipline. Good luck and keep lifting!

Q

**iyamamaschke** · May 15, 2005, 09:05 PM

Thank you as of right now I do all my weight lifting at home on a universal I don't have a spotter most times but, if my husband is home I do up the weight and get him to spot me. I do use a fair bit of free weights but, I am very careful, because of the spotter issue all my weight lifting at this point is with cables I ahve a set of quick adjust dumbells I use. I am very cardio oriented and run usually 3-4 days per week at least 30 minute more like 45-60 lately. I try not to do cardio on weight days cause it really defeats the purpose if I do I have to I do weights early and cardio late so that I am not jepordizing my recovery.

Thank you soo much for replying again. I love lifting it feels great and makes my body feel so wonderful.

I didn't realize it would take 1 year to put on that typoe of muscle WOW I must be gifted LOL. I have great genetics so I am lucky I ahve a very defined midriff without trying. My body is very muscular my legs are very muscular from what I can tell right now cause of all the fat on it. I am as of right now really concentrating on lowing my BF which is down to 34% I am pretty pleased at that with a weight of 223. At my goal of 175 I should look pretty damn HOT.

My diet is very clean I don't do anything processed I make all my condimnets and treats I do use a bit of sugar twin but not much. I am cheeat free on this woe for 6 months now and have lost 62 pounds so pretty decent. I am at this point losing about 7 pounds per month sometimes less sometmes more. I am hoping for more.

Is there ANy way I can get my fat down quicker I just wanna know if there are any ways to optimize my fat loss.

Thank you for you input much appreciated.

Sarah

**Qjakal** · May 16, 2005, 01:23 PM

You seem to be on an excellent track as far as weight/fat loss results...why try to push the envelope? Realistically you need another full year to "normalize" your weight and after that you might start tweaking to maximize your efforts and fine tune your specific muscle tone. Your pictures seem to suggest you have plenty of leg mass already so you might want to begin to ease up on that and strive for a balanced look by working your shoulders more...just my 2 cents.

Diet, cardio and of course lots of actual lifting..there's no magic formula in a bottle, just within your own pysche and determination. You're on the path, as we all are, but trying to speed down it is what causes many people to use shortcuts that eventually wind up impacting their health adversely in the long run. I'm *still* tailoring my last 8-10 pounds and I expect it to take another 6 months IF I'm consistent and stubborn.

7 pounds a month is awesome...that's the bottom line, especially if you're gaining muscle simultaneously.

Q

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