weight

so im going to the gym to build some muscles starting tomorrow.and my diet is full of carbs and protein to help that. however ive gotten a belly over the past year and will be trying to get rid of that at same time with 30 min of cardio before every work out. and on off days i go walkin in the morning. thing is. is that ok? i mean i dont want to do cardio if its gonna burn the callories and stuff i need to feed my muscles. think i should hold off on cardio?

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No. You need a good mix of cardio and lifting.
Cardio actually helps stimulate the muscles.
The protein, calories, and carbs go through your body evenly.
You're more likely to use up the protein and carbs for lifting, and you'll burn the calories faster/more with the cardio.
You should read up in HIIT for a good cardio routine.

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The first thing your body will pull from to burn calories is Carbs. This is what pretty much fuel everything. Once you have burned those cals up then you start pulling calories from fat cells and then from protien. So depending on a diet (WHICH SHOULD BE BALANCED), and what you are doing it could take as little as 10 or 15 minutes to burn through your carbs and get to the fat cells could take longer too. Either way like Seh said you have to have a good mix or you can risk hurting yourself later. Or, find yourself lacking in an area in a year or so and having to concentrate on that later on.

the diet is pretty balanced. eating about 6-7 meals a day.eahc meal about 30-40g of protein some good carbs and fruit. i eat some good fat in the morning too like avacado or some thing.

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What's your goal?
Are you after bulk, or lean (useful!) muscle?
with as much protein as you're eating.... you're going to bulk a lot, depending on what exercises you do...
Just be careful if your goal is to put on lean muscle, vs muscle mass.

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i mean i need to gain some muscles. not really bulk like trying to body build but i want to have lean muscles. but bigger then they are now. while cutting bf at the same time xD.
my work out routine is pretyt much a
monday--chest and tricep
tuesday--arms and abs
weds---rest
thursday--back,trapazoid and shoulders
friday--legs
sat-rest
sun-rest

and doing 20-30 min cardio every day im at the gym.
i was told about taking this to help with my fat burn. but ive always been skeptical about suppliments:
Bodybuilding.com - MuscleTech Hydroxycut Hardcore - Maximum Thermogenic! On sale now!

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You don't need supplements with as much protein as you're getting.
Second, your routine is good, but might I make a few tweaks?

Don't do cardio every day, first off.

My suggestions/add ons:

monday--chest and tricep --- Good, but I wouldn't work the Biceps on different days than the Tri's. Do both arm workouts on monday, as most chest exercises use your arms as well, it leads to more muscle endurance and overall strength. Monday: Chest and arms.
tuesday--arms and abs-- if you take my advice for monday, then you've only got abs here.
However, DON'T just work your abs, work your core. Yeah, having abs gets the girls, but doing core workouts along with ab exercises will help you enormously in MA and overall body strength. If you need core workouts, PM me.
Tuesday: Abs/core.
weds---rest Negative. Wednesday, 1 1/2 hours of cardio. Alternate between light stuff and heavy running. Swimming, biking, whatever. Alternate between doing as many laps, or miles, until you feel like you're about to die, take a rest, then do a quick sprint, swim, bike, whatever, from point A to point B. That will have you running with incredible stamina after a few months of it.
thursday--back,trapazoid and shoulders -- This looks good. don't work anything too hard this day, as Friday will be a killer... just wait and see.
friday--legs Don't ever just work one body part per day, your body will become too accustomed to it, and plateau. On friday, do legs workouts + total body workouts, like front squats, dead lifts, etc. Work on doing as many max reps as possible.
sat-rest
sun-rest

Remember:
To bulk-- more weight, less reps.
To tone: Less weight, more reps.
For lean, strong muscle-- Calculate your reps and weight with toning, and the weight and reps from bulking, and find the midpoint. Use that weight, and vary your reps, it keeps your body guessing.

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“	Originally Posted By: Kuli the diet is pretty balanced. eating about 6-7 meals a day.eahc meal about 30-40g of protein some good carbs and fruit. i eat some good fat in the morning too like avacado or some thing.	”

Way! Way to much protien! Remember excess protien still turns to fat. The best way to figure out you protien needs for a day is to use the following formula.

Your weight (in Kilograms) times about 1.7 to 1.8. The max protien you will need in a day is maybe 2 times your bodyweight, again in KILOGRAMS. (cita. Training Nutrition: The Diet and Nutrition Guild for peak preformance, By Edmunnd R. Burke and Jacqueline R. Berning pg. 57 has the formula on it...was one of my text books for my nutrition class).

Most people who try to bulk up (whether lean muscle or muscle mass) tend to rely to heavily on protien. Also watch out for the calories you take in as you eat. 30 grams of protien 7 times a day is about 720 calories just from protien. Which doesn't sound like a lot but if your taking in 200 grams of carb, which is probably the minimum of what you need if not still a little low. Personally at my weight for me to lose weight, at my activity level, I still should take in 200 to 300 grams of Carbs. Which at 250grams of carbs in a day is a 1000 calories right there.

I would recomend eating salads with chicken, tuna, beef, etc. with them (4 oz of meat at most) for 1 or 2 meals.

A fruit salad or two with nuts (a little snack packs worth is plenty)

some sort of protien and carbs for break fast. This could be a peanut and Jelly sandwitch, hard boiled eggs and bacon (grease drained and saved of course...ok the saved part is because bacon fat is great to cook with), and toast. Cereal, not the best but can do worse. etc.

Lunch: tuna or chicken salad

Dinner fish, chicken or pork most nights with 2 times a week or so beef as its not as bad for you as most people think.

And of course mix it up! if you dont feel like salad or you want pizza one night it wont kill you,moderation is the key. Small portition many times a day usually make it to where you dont eat as much.

Remember burning calories to lose body fat and still gaining muscle is a delicate balance. Do you know what your body fat percentage is? If its lower than 20% you will probably burn off the excess body fat with just a good routine. If its closer to 10 to 15% your actually in a good body fat range.

Too right, Greens. Well said.

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“	Originally Posted By: Seh You don't need supplements with as much protein as you're getting. Second, your routine is good, but might I make a few tweaks? Don't do cardio every day, first off. My suggestions/add ons: monday--chest and tricep --- Good, but I wouldn't work the Biceps on different days than the Tri's. Do both arm workouts on monday, as most chest exercises use your arms as well, it leads to more muscle endurance and overall strength. Monday: Chest and arms. tuesday--arms and abs-- if you take my advice for monday, then you've only got abs here. However, DON'T just work your abs, work your core. Yeah, having abs gets the girls, but doing core workouts along with ab exercises will help you enormously in MA and overall body strength. If you need core workouts, PM me. Tuesday: Abs/core. weds---rest Negative. Wednesday, 1 1/2 hours of cardio. Alternate between light stuff and heavy running. Swimming, biking, whatever. Alternate between doing as many laps, or miles, until you feel like you're about to die, take a rest, then do a quick sprint, swim, bike, whatever, from point A to point B. That will have you running with incredible stamina after a few months of it. thursday--back,trapazoid and shoulders -- This looks good. don't work anything too hard this day, as Friday will be a killer... just wait and see. friday--legs Don't ever just work one body part per day, your body will become too accustomed to it, and plateau. On friday, do legs workouts + total body workouts, like front squats, dead lifts, etc. Work on doing as many max reps as possible. sat-rest sun-rest Remember: To bulk-- more weight, less reps. To tone: Less weight, more reps. For lean, strong muscle-- Calculate your reps and weight with toning, and the weight and reps from bulking, and find the midpoint. Use that weight, and vary your reps, it keeps your body guessing.	”

Sorry for posting so much....

I dont agree with Seh on the cardio once a week thing. I personally believe cardio should be done daily Whether your at the gym or not. Its not a bad Idea to have the middle of your week to be an 1.5 hour long cardio session and always mix it up. Personally I would never want to or wish upon anyone to run more than twice a week. I would strive3 to take a half hour or so 6 days a week to either jump rope, swim, jog, wind sprints of some sort, eliptical, cardio row machine (my fav cardio machine), ride a bike (perferable an actual bike not a stationary one), etc. Oh and dont jog one day and do sprints the next it will just hurt you. Also if your going to run hard during a run put it in the middle of you run before you hit 2 or 3 miles as o it can cause damage...Trust me I just found out I may have stress fractures from running 5 times a week and sprint a quarter mile walk a mile (for a total of a mile sprinting) after running 2 or 3 miles already.

Personally I prefer to work uper body one day and lower body another. Under the teory that I need to continuously train my body to work with itself not against.

But Seh's plan sounds great if you already want to work that way (this is all about what works for YOU not us!) With the exception of the cardio. I would also do a light core workout every day as, as Seh said, its a must for MAists. I'd partner the days up with what im working that day.

Monday if our working chest and arms work upper and middle abs

Wensday Cardio so do some rotational and oblique exercises. Example Russian Twists and oblique crunches.

Thursday- Posterior back shoulders and Traps (you will probably work at least the front shoulders monday too with the chest but your working the rear shoulders) Lower back training such as Good mornings.

Friday- legs, Squats, Deadlifts, Leg curls/extensions, dont Forget the hip flexors!, calfs ect. Lower abs. Dead lifts can work alot more than just legs but its a concentration on legs. If you want to add full body do it there GREAT!!!!

Also an easy way to turn every day into a cardio session is to use circuit train as a method of training. Basically its combining cardio and weights together.

For example lets say your chest days where going to be Push-ups, Bench press, Bicept Curls, and tricep dips. So you bench press however many reps you want lets say 10 for the first set. roll off the bench and do 10 to 20 push-ups slow on the lowering of your explosion on the up. Bench...no breaks. Or you could do pyramids 1 bench press 1 pushup; 2 bench presses 2 push-ups; 3 bench press 3 pushups; etc. this will tire you out quick if you dont break.

You could also set up stations and run to them. lets say you have a bench press station, a bicep curl station, push-up station, and a dips station. Space them 10 or more feet apart. Bench, Sprinit to the curls, and do your curls, sprint to the pushup station and do push-ups, sprint to the dips and do dips. You may get looks the first set but people will generally catch on if they see what your doing. Its easier if you go when there is not much of a crowd. Either late late at night or early morning.

You're correct, I wrote it out wrong.
I'd meant to add a 30 minute Cardio on Monday and Friday as well.
I wouldn't do half an hour of cardio EVERY day, your body needs rest; Professionals will tell you that you should let your muscles rest for 24-36 hours before pushing them hard again.
I completely agree with the circuit training, but I wouldn't do it every day either...
I would mix up circuits twice a week, with two exercises, and then switch up every week (i.e., Monday, circuit, Thursday, circuit. The next week, a Tuesday and a friday circuit, see what I mean?) a

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I also said to change up the cardio every day so your not pushing the same muscle groups every day. Personally Id run 2 times a week, swim 1 to 2 times a week and jump rope the rest the days but thats me. I dont see a problem with doing circuits daily though your gonna be tired....But thats probably because I love circuit training.

As you see, Kuli, we have differing opinions on how to work out...
But as he said, it's all dependent on what you want, what works for you.

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If the problem has a solution, worrying is pointless, in the end the problem will be solved. If the problem has no solution, there is no reason to worry, because it can't be solved.

even though he is wrong about the circuits....lol

But on a serious note, I would say we all agree on the amount of protien your taking in. Unless your working out hard 6 times a week for like an hour or 2 thats just too much protien.

And if he IS working out that much, then he's going to be the size of Gov'ner Arnold.

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