Q&A for: 12-Mar-06
1426. Q:
Mike, i was doing deadlifts the day before, i dont have the form down so my back hurts the bad way afterwards, im gonna get personal training lessons w/my gym this week though. however, after DL's, i did situps, and everytime on the way down my lower spine bone kept cracking, is this bad? i haven't noticed this before.
A:
Be very careful with form on deadlifts, definitely get a trainer to help you if you have any doubts at all about the right form! Deadlifts, especially the first few times you do them, may result in very intense DOMS the following day which is harmless, though debilitating for a day or two. But of course they can also injure your lower back when not done correctly. Do not go very heavy on deadlifts until you are 100% comfortable with them and have the right form down.
As far as joints cracking or popping, most likely it's nothing to worry about. But see if doing deadlifts with proper form which the trainer will show you changes that.
1427. Q:
Mike im the guy from 1421 im 14+ coming to 15 in a few months time and my weight is 56 and my height is 173cm and mostly what i do everyday is that i do some weight training in the gym maybe 4-5 times a week for 30 mins doing it until my body are sore and i do not only the arms , i do legs also den i have soccer training almost everyday for 1-2hours so can you tell me the daily intake of calories , fat , carbohydrates and etc
A:
It sounds like you're doing pretty much everything right and I think you're the guy I've answered questions in the past which cover the diet and exercise: here, here, here. There isn't anything new I can add to that and I can't give you a very meaningful estimate of your chances of having the six-pack in a year. Your diet is not ideal, as I explained in other places -- foods are mostly healthy, but not the best for muscle gain/fat loss and you only eat 3 times per day. If you improved your diet, then I'd say you have excellent chances of having a six-pack. Without improvements, it's tough to say. As you probably know, you can get my suggested program by filling the fitness guide -- specify 'Maintain and Tone' for the goal.
1428. Q:
mike i heard that potatoes is not good but if you boil them instead izit better and if i eat mostly boiled food izit more healthier
A:
Boiled potatoes actually are better than baked potatoes if you are concerned about losing fat. However I still wouldn't consider them a very good meal choice.
1429. Q:
hi mike im 14 , weight is 56kg and my height is 173cm and i exercise almost everyday and i have soccer training 4-5 times a week and i do light body workouts for 30 mins for 5-6 times a week and my diet is that i eat normally 3 standard meals mostly soupy i dont take fried foods so how is my chances of getting a six pack in 1 year feel free to correct anything that is wrong and since im young and not overweight you said should not lose weight but in that case you say everyone has a six pack only that some fats are covering it so i donno what to do and i dont think that i have more than 15% of fat over my stomach maybe i dont have much stomach muscle or something so can you help me with this problem
A:
It sounds like you're doing pretty much everything right and I think you're the guy I've answered questions in the past which cover the diet and exercise: here, here, here. There isn't anything new I can add to that and I can't give you a very meaningful estimate of your chances of having the six-pack in a year. Your diet is not ideal, as I explained in other places -- foods are mostly healthy, but not the best for muscle gain/fat loss and you only eat 3 times per day. If you improved your diet, then I'd say you have excellent chances of having a six-pack. Without improvements, it's tough to say. As you probably know, you can get my suggested program by filling the fitness guide -- specify 'Maintain and Tone' for the goal.
1430. Q:
mike, i know this sounds stupid, but I've been on a good diet for nearly 9 weeks now, i seem to have lost lots of fat, and gained some muscle too, but when I stick my belly out, it looks as big as before. is it just a case of me having a huge belly? when I grab my fat, I honestly can't pinch that much. what do you think and what shall i do? (i do 3 cardio sessions and 5 weight sessions a week)
A:
You can't reduce the size of your actual stomach and if you relax your belly most of the time it will stick out a bit, even if you have a six-pack. The more food and water you have in you, the more your belly will still stick out -- it's completely normal and natural. It'll stick out least early in the morning after you've used the bathroom and before you've eaten or drink anything -- that incidentally is also the best time to weigh yourself.
1431. Q:
how do i gain weight from my upper body area and stay slim around my thighs because when i lose weight my upper body is bonyyy and my lower body is much fuller.
A:
If you are talking about gaining muscle, then you do have quite a bit of control where you develop muscle. If you only work out upper body, then that's where all the muscle growth will happen. I should note that working out lower body actually helps you build upper body muscle faster too, but if you feel your lower body is too big already you may choose to skip lower-body training and focus only on the upper body to bulk it up.
The downside to 'bulking up' -- overeating in order to gain weight and muscle while weight training -- is that you are likely to gain at least some new fat as well. In your case that new fat may well be mostly in lower body. That is not something you can avoid completely, but you can minimize the fat gains and maximize muscle gain in upper body by having a very good diet. I explain the principles behind a good diet here and you can use my fitness guide (specify 'Gain Muscle' as the goal) to get a sample diet program that you can then customize to your needs and tastes. Again, remember to only do upper body weight training if you don't want muscle gain in the lower body. Good luck!
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