Korean Job Discussion Forums

[afsjesse]

So I'm inspired by the weight training thread and after reading all of those helpful posts and links I have some questions about my workout routine.

Im 24, weigh 103 kilos and am 6 feet tall. I've lost 19 kilos in the last year from being more active and eating korean food basically. Ive been stagnant at my weight for about 3 months now and joined a gym one month ago.

I started out by going slow on a treadmill and increased the speed by .5 every 5 minutes for about a half of an hour. After doing this for a month I am burned out. My front shines always kill and I am stiff. I have incorporated moderate weight lifting which is going well I think. I realize I need to slow down so here are my questions.

1. I sweat easily and going fast makes me do so, get my metabolism up and burn more calories. Is it better for me to choose a lower pace where I sweat less but can walk more and at a more comfortable pace. If so, how long before I move up the pace?

2. I've been doing an overall workout of my body with weights, but I want to be specific and pick one part each day. Is this the right way to do it? Ive looked at some example routines and thats the jist I get.

3. For breakfast I have 2 eggs and fruit, lunch is school food.. rice, kimchi, soup and side dishes. and dinner is comprised of bibimbab or tuna kimbab and kimchi. My snacking is down and I have switched to Dr. You bars if I do eat something. I've tried to cutdown the rice, but the guy who is advising me said that I should be loading up on sweet potatoes, rice and carbs to build muscle.

Overall I just want to loose weight and build muscle while doing it. Im going to start having a whey protein shake in the day. Any thoughts of a brand or what time of day to do it?

And is it better to eat before or after I work out? This would be dinner.

Thanks for the advice and I apologize for the disorganization of this post.

Keep it sparkling!

[Jeff's Cigarettes]

Stretch more. ON whey. Don't worry about feeling tired, it's because ur not yet in shape, u'll get there. Most of all...don't quit!

[aka Dave]

http://www.medicalnewstoday.com/articles/79235.php

If you're goal is muscle gain/weight loss, and you work out hard, I suggest you drink as much non-fat milk after your work out. A lot of people have been bantering this around.

But be practical. What makes baby mammals grow? Milk. Are we mammals? Yeah!

Also, think about them chickens, what makes them grow? Egg whites! (the yellow part is the chicken). My breakfast is 10 egg whites and broccoli, garlic, or other veggies. Sounds crazy but it tastes fine.

After 2 weeks non-fat milk will taste like milk and egg whites will taste like eggs.

However, if you want to bulk up you must drink whole milk and eat whole eggs.

[afsjesse]

What is Skim milk in Korean? The usual brands in my small town store are ESL MIlk, seoul milk etc....

[aka Dave]

Okay, it's a pain in the butt to get non fat milk, but if in my case it's Homeplus (or previously in our town Homever) that sells it. I've actually got a ton of the stuff in my fridge.

It's gotta pink label and it says 지 방 (fat) 0%. You'll have to go to a big market to find it, but you can substitute low-fat milk. If you're looking to cut weight the non-fat might be quicker, but I'd think both would be fine.

[jon_blaze]

Alright, first I'd recommend checking out www.bodybuilding.com The community on there is going to be much more knowledge-friendly on the information dealing with muscle gaining and fat loss or what have you.

As for your cardio, are you doing it before or after your lifting? That'll determine the extra caloric burn.

As for the stiffness, as another person posted, you gotta stretch those muscles, unless you want bulky compact ones and an easier chance of hurting yourself. It is probably one of the weightlifters most forgettable things to do.

As for the easy sweat, that doesn't necessarily mean you're burning more calories and working your metabolism harder, it just means you sweat more and burn through water in your body quicker. So you just need to take in more water than a person who sweats less. As for picking up the pace, you could always work in a pyramid. That being every week you want to push it slightly more than the peak performance of your last week.

The specific workouts you want to do are all listed on bodybuilding.com and you can build your schedule on what is most comfortable for yourself. Standard practice for most people is to do chest on Mondays, after that its pretty much free for all.

For your meals, most of your carbs should be taken in during the mornings since it'll burn all day. You want a good mix of fats, carbs and protein, looking something like 25% fats, 30% carbs, 45% protein.

As for all your supplement needs, they are all on the website listed above. As for your workout being around dinner time, you want to eat about 5-7 small meals a day. So you'll eat a small one before your workout and after your workout (generally these are your whey protein shakes).

And again just check out the site, it's got a crap ton of information.

[sojourner1]

[sojourner1]

[bogey666]

[bogey666]

btw.. always do cardio AFTER weights. NEVER the other way around.

[afsjesse]

Well thank's for that funny and VERY informative response Bogey!

Just out of curiosity, hablas castellano? He estudiado en la Argentina y tengo mi licensiatura en Espanol tambien.

Anyways, I appreciate the effort. To answer a couple of your questons, Yes the "adviser" is Koean. He was Mr. Ulsan and Korea or some crap like that not too long ago. Pictures of him are all over his studio. Everytime I go there there's rice or sweet potatoes being offered to me! I kindly refuse.

SO breakfast is important. How does this sound? A big glass of low-fat milk (skim not available), 3 eggs and a bowl of cereal (whole grain) I think.

I'll cut out the riice, but is it ok to have a little bit at lunch? I'm not going to lie but if I have no rice than I'm hungry still.... Perhaps I'll start loading up on a can of tuna per day like you.

I appreciate the effort. I even posted on bodybuilding.com so I got things moving.

Atleast I'm trying!!!! That's what counts i guess.

Jesse.

[bogey666]

[Thewhiteyalbum]

[icnelly]

There's no good reason for anyone in your position to be eating egg yolks. Pull those out and then eat 10 egg whites in an mushroom and onion omelette; you would barely break 200 calories for that. Each egg white has 17 cals, 0 fat, and 3.2 grams of protein: one of the best sources.

If you're really serious about doing this right, then skip all the generalizations and get to the heart of the matter: the math. Check youtube for dynamic stretching (best pre-work out), static stretching (best post-work out) and jumping roping for getting warmed up before runs or heavy cardio.

The math part is simple but kind of tedious (calories and nutritional splits). All of the information needed can be found here: caloriesperhour

1. figure out RMR
2. Choose activity factor
3. Multiply to find daily caloric need
4. Reduce intake for weight loss, and increase for weight gain
5. Experiment to find what fits

***3500 calories = 1 lb of fat***

Currently I'm doing 2600 calories a week for two weeks: that much allows me to still lose around a kilo a week but also lets' me push my muscles for small gains. Then I switch to 1900-2000 for a week: that allows me to maximize the loss and also switch to a much higher repetition workout out. Then back to 2600 for a week and then down to 1900-2000 for the last week. 1 phase = 5 weeks.

I've got some articles that would be good for you to read. PM me if you want them.

[bogey666]