Bodybuilding Forums

I am new to the forums so please forgive me if i posted in wrong spot, And my ignorance to the subject.

I have a question that is probly stupid, But need to ask it. If you can help me out i would apreciate it alot. I work at a verry labor intensive job. i am constantly in 90 degree weather or hotter always on the move. I am always lifting up on things from 50-200 pounds. I am constantly bending over dead lifting things off the ground and what not. I am 6 foot4 used to be around 280 pounds. Since i have been working here i have droped to around 215-220.

I would like to know if there are supliments or anything that would help to tone my muscles any. None of my muscle really have much definition or anything they are there i can feel them but im not cut or anything guess you would say. Is there anything that would help me as i work. Like i said i am totaly worn out when i get home and couldnt ever stay focused on working out before, so i know i wouldnt be able to now as wore out as i feel everyday.

It is hard for me to explain what mucsle i use at work but its alot of them lol. My legs stay sore from ankle to hip, Biceps forearms, Forget the name of the mucsle in my necek on my back. But you get the idea. Since i am constantly on the move my heart rate stays way way up. from what i hear that is supposed to help out.
Think im starting to ramble a little now so ill shut up. Anyone that can help me i would apreciate it thanx in advance.

crap couldnt edit my post and forgot to say that i dont really eat alot of meat because my teeth are messed up right now, So anything to do with eating something that doesnt met in my mouth is pretty much out for me. At least for couple months till i can get my teeth fixed. So if their is anything that you can take that would help you like the protien or anything else from meat will i am interested. Sorry for the double post.

What are you eating right now for protein? Do you know how many grams per day you're getting?

How 'bout some scrambled eggs? That should be a good whole-food source of protein that don't need no teeth. Protein shakes should also work well for you. You can get lots of different flavors. Try whey protein isolate (not concentrate) for quick digestion during your workday when your muscles are most calling for protein.

The supplements won't help you get definition. The only thing that will help you get more definition is lowering your body fat percentage. I bet if you just make sure to get more protein and keep doing the same thing you're doing now and wait it out you'll reach a lower body fat percentage. Patience, grasshopper.

If you knew what i ate you would slap me. lol I SOMETIMES eat one Ham Samwich at lunch. Ill eat 2 after work. lol Thats about all i eat. I drink nothing but water all day long. After work ill drink a couple root beer.

I worked at this place before droped down to 200-205 but i was nothing but bones. My friends thought i was smoking crack or something. lol I had and now have about the same deffinition in my arms and all. It just isnt anything to brag about. I would like to try and look like im flexing when im not basically, I;m sure you know what i mean. I'm 6 foot 4 and think boned. No not a fat a.. Thats what people think when you say think boned but no im not. I got a little gut on me, But its not real big or anything. I know i probly wont be achive what im wanting just working up there. Without lifting weights to target the right muscles huh? From all the burning i got going on. The soreness and everything i would think it would be better than it is though lol.

Chris31 wrote:I know i probly wont be achive what im wanting just working up there. Without lifting weights to target the right muscles huh? From all the burning i got going on. The soreness and everything i would think it would be better than it is though lol.

No, not with what you're eating. I won't slap ya, but you're right, it isn't ideal. You really need some vegetables and some better food to help your body heal, and that's why you're sore all the time and lacking in muscle mass. Lifting weights to target the right muscles is only part of the equation; the much larger part in your case is what you're eating (or not eating, in your case). You're not doing your teeth any favors by malnourishing yourself, either, I'm afraid. I think I can help you there, because almost anything we do to change your diet will be an improvement.

Do ya have a blender? Do you like shakes at all? Are there any vegetables or fruits you like? Could you give peanut butter, almond butter, yogurt or cottage cheese a try?

Let's go from there.

I really apreciate you help. It is good to have some one to talk to about this stuff. I really would like to get healthier. Would like to feel beter during the day and specialy at the end of the day. I never was good at knowing what to eat, or what exactly is good for you body or muscles. Though i used to drink by the gallons when i was alot younger. Parents always said that is what made me as big as i am today lol. I like shakes yea, I used to eat yogurt. i will have to start agian. What exacly does peanut butter do for you. Should i start eatting plain peanut butter sandwiches every now and then. Like i said i kind of ignorant to exactly how to eat healthy. Could ya give maybe an example of what a decetn days meal would be. How many times to try to eat and what to eat. I think that if i can get some sort of template on what to eat it would help me out a good deal.

I don't mean to pry, but how restricted is your food budget? There are lots of things I can suggest, but if you are very restricted you will have more limited choices and they will not necessarily be as convenient. You can usually have only two out of three: convenient, healthy, and cheap. Often you can't have all 3.

Small simple changes made when you're ready will eventually add up to bigtime results. Let's try making one or maybe two changes for a couple of days and see how that goes.

Start eating some breakfast. Whatever you like, but let it be with a good amount of protein. For example, you could try having scrambled eggs & cheese, or a cup of cottage cheese or Greek yogurt with some fresh or frozen berries mixed in. Frozen fruit might be softer and easier to eat than fresh right now. If you just warm it up a little until it's thawed, you can stir it in to your yogurt or cottage cheese and you will have a sweet, smooth and creamy breakfast with lots of protein. (Greek yogurt is more protein dense than regular yogurt, that's why I specified that)

If you happen to think about it, there are single-serving packets of peanut butter or almond butter that you can buy, and if you shove a couple of those in your pocket before you go to work, you could tear one open when you get a break and just squeeze it right into your mouth. It's got healthy fats and also a modest amount of protein. But it's easily portable and will help nourish you during the workday. Or if you have a place that you come back to a few times a day, you could just keep a jar of PB and a spoon there and when you stop by you could have a spoonful of PB. Easy and fast and no chewing required!

So you can keep everything else the same for now, but try to do one or both of the ideas above and let me know how they work for you, ok?

Smaller, more-frequent, protein-filled meals are the key to providing your muscles with the building blocks they need to increase in size. It's also key to keeping your appetite in check, and allowing your body to be willing to give up fat reserves.

Turn that 2 meals a day into 6 meals a day, spread out once every 2 hours or so, and radically increase the amount of protein you eat vs. carbohydrates. This one change will create positive results in your body in as little as a month or two.

Also, download Mark's free e-book, "Total Anabolism", available at http://www.musclehack.com/ . This will give you some of the understanding you lack for how to put on muscle while reducing body fat.

--Matt B.

I apreciate yalls help on this. I ate some peanut butter this morning ( I had to force it down cuz im not used to eatting breakfast) first 1/2 of work seemed better to me. Ate some more at lunch. Seems to help. I dont want to get huge, But little thinker would be nice. Randy Orton the wrestler is my hight and about the size i would like to get one day. He isnt huge with viens poping out his arms and stuff, But is thick like i would like to be one day. My neighber used to be a body builder and whatnot. He has been moved to another city for a year or so now. I only see him once every couple months, so cant really talk to him. Only thing i remember him telling me is that it seems to be harder for taller people to get thick. Shorter people seem to get thicker little faster or easier.

As far as my budget its kinda streached at the moment, But anything you can sugest i will be tring to buy. Like i said im dedicated to tring to get little more healthier. I never could stay dedicated to working out, Unless it was with someone. I am competetive like crazy. I will lift stuff and do things i prolly shouldnt be just to show the person i might not work out but i dam sure can keep up with you.
I believe that with the work i do i could probably build some muscle. I know i should tone up pretty fast if i eat right. Constatly holding 40-100 pounds out away from my body and walking with it. I can just feel the burning and all in my arms. I am just really focused on my upper body. My legs have always just been muscle. My legs are fairly huge compaired to my upper body. Guess it was all the years of Soccer, But my legs are like i want my arms and upper body to be. Just walking they jump out at you.

If you dont mind, Do you think you could put together little sample of what i should try to eat. How many times a day or whatnot? I would really apreciate it.

I love that "Ask you doctor if getting off your ass is right for you." I laugh my ass off everytime i read it. Think my doc would say yes.

You know i got thinking about it last. I think besides not having some one to compete against when working out and striving to keep up with ir pass in lifting. When i am by myself i seem to think i am not doing enough, How do i know how many reps to do, How much weight to lift? How do i know i am pushing myself to the max? When competing with some someone(by thay i mean just i have worked out with people that have been working out for a year or whatnot, And have hung in there every rep no matter the weight on there.) It makes me feel like i am accomplishing something to be able to hang with them. I dont get that feeling when working out alone. The results never seem to come eiteher. I think i need to get a camera though. That is something i never done and though about last night. I am thinking that my body is changing slowly and just by looking at it I cant tell where i was and how far i have come. I think maybe if i took some pictures every week or two or so. I would be able to see the dif. In the pictures.

When i do work out alone though even if i lift till i cant no more, I always seem to doubt myself and wonder if i am doing the most i can, OR even doing it right.