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Workout question - How not to get big?

kontra

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Before I begin I'll just say that I did browse this forum - and I did not find answers for my questions.
So - the question is:
Im pretty short - about 5' 7" weight is 145lbs. Im working out about 4 times a week for the longest time now. At least 4 years. - Im sort of athletic looking as it is. I got wide shoulders and chest I got some muscle and it is growing - slowly but it does. The thing is I dont want to become buff over time. I feel like Im getting there. I want to stay the way I am and shape it up. Sculpt it. Loose body fat. I run 5k every workout - and then do strength training. I try to focus on more repetitions instead of increasing the weights. Also (and its probably stupid of me) I never-ever eat any supplements. I'm afraid that If Ill start eating protein Im going to get faster and bigger muscle growth. And I dont need that. Is it wrong?
Do I still need to have a certain protein intake before the workout even though I want to loose weight? What would be your suggestions for the workout.
 

erdawe

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Lift less frequently but with the same intensity as you are now. Don't use it as an excuse to fall off teh wagon and lose your current shape.
 

quevola

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After 4 years on your current routine, I'm sure you can safely conclude that building muscle is not that easy. When lifting weights, go light and high repetitions (15-20 reps) per set.

As far as protein is concerned, keep your intake at approximately 1 gram of protein for every kilogram of body weight (i.e. 145 pounds = ~66 grams of protein).

Good luck!
 

unexpected

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if you want to "sculpt it" then you have to lose body fat. You can't change the shape of muscles. They either get bigger or smaller. Go on a cut, which you can google for like a million plans for, and lose the body fat, and you'll appear sculpted.

Not to pick on you, but I hate when people (mainly girls) say that "they don't want to get too big". You're not going to wake up one day and be like, "omg, I'm huge!" lift weights to grow till you are happy with where you are at, then stop.
 

ccardill

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you've been working out for 4 years, weigh 145 lbs, and are worried about getting too big. lol.
 

why

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Control it through diet. Don't eat too many calories and you won't get big. Purposely omitting protein in favor of carbohydrates or fat is a way to get skinny fat. Eat lots of protein but not too many calories overall.
 

whacked

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why, what's the ballpark range of your dailly protein intake, per lbs of bodyweight? Thanks,
 

lithium180

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Originally Posted by quevola
After 4 years on your current routine, I'm sure you can safely conclude that building muscle is not that easy. When lifting weights, go light and high repetitions (15-20 reps) per set.


Good luck!


This confirms my understanding of how to sculpt for increased definition while avoiding growth in size.

I've been doing a variation on the "Fight Club" workout for the past few months. The key is using lower weights and doing more sets and reps. For example, on chest day, I'll do about four different chest targeting exercises, each with 5 sets of 12 repititions. I have seen an overall increase in tone but not size.

You can learn more about this training regimen here: Fight Club workout
 

Francis91

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Originally Posted by lithium180
This confirms my understanding of how to sculpt for increased definition while avoiding growth in size.

I've been doing a variation on the "Fight Club" workout for the past few months. The key is using lower weights and doing more sets and reps. For example, on chest day, I'll do about four different chest targeting exercises, each with 5 sets of 12 repititions. I have seen an overall increase in tone but not size.

You can learn more about this training regimen here: Fight Club workout


Have you been doing any leg workouts while on this?
 

lefty

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Originally Posted by lithium180
I've been doing a variation on the "Fight Club" workout for the past few months. The key is using lower weights and doing more sets and reps. For example, on chest day, I'll do about four different chest targeting exercises, each with 5 sets of 12 repititions. I have seen an overall increase in tone but not size.

Let me guess... BB bench, incline bench, decline bench and DB flys.

If you want to look like Pitt in FC, wouldn't it be easier to start smoking, drink coffee and starve yourself down to 135 lbs.?

lefty
 

lithium180

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Originally Posted by Francis91
Have you been doing any leg workouts while on this?

I have, with good results in terms of what I'm looking for. I also run quite a bit too though.

Originally Posted by lefty
Let me guess... BB bench, incline bench, decline bench and DB flys.

If you want to look like Pitt in FC, wouldn't it be easier to start smoking, drink coffee and starve yourself down to 135 lbs.?

lefty


Why not do BOTH?
 

unexpected

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lithium, please tell me how sculpting works. tell me how I can sculpt my muscles into different shapes. Maybe I can shape them into little triangles.
 

why

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Originally Posted by whacked
why, what's the ballpark range of your dailly protein intake, per lbs of bodyweight? Thanks,
Aim for 1g per pound for a fairly lean individual who works out regularly. Females need a little less. Size should always be controlled through diet and not through training in my opinion. Varying training will produce different results, so if you want to avoid getting big, just don't eat enough to let yourself get big. That way you can still play with exercise (ie. if you want to run faster or get stronger, you can still do it without messing up your training).
 

lifersfc

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I am really lean and compact, but I lift 5RM bench, squats, deadlifts, and rows all the time. Size is mainly about diet.
 

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