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Hey guys! I really want to bulk up and lose weight but I just cant stay
focused. In the beginning I am really motivated and dedicated and then I
just lose it. How do you keep yourself going? Any Tips


i also have a partner thats skinnier then me but he never oush me or motivate me. at all.

diet-drink alot of water and eat twice  day
weight-295 =’(
age21
goal-weight 210
workout routine- i work out 4 times a week, i do carido before i start lifting.

Here are some things to think about
 
*Set realistic goals, losing  weight and making lifestyle changes takes time  
 
*Eat about about every 2-3 hours (around 5-6 meals a day)
 
*Eat a protein source in every meals (try to vary your proteins) lean chicken, beef, fish, protein powders, Greek yogurt, , turkey, low fat cottage cheese, eggs  ect
 
*Eat at least 1- 1.5g of protein for every pound of your body weight (divides that number by how many meals you have each day)
 
*Include healthy fats such as avocado, olive oil, nut butters, flax seed/oil,
 
*Eat at least 1-2 fruits a day and the rest being vegetables with every meal
 
*Include healthy carbs…Best times are breakfast, pre and post workout…examples. Brown rice, quinoa, cuscus, oatmeal, sweat potatoes, eziekel bread starchy vegetables
 
*Avoid processed foods at all cost
 
*Avoid eating out, save that for your cheat “meal” on the weekends…
 
*Have a cheat “meal” a least once a week (this will help you feel less deprived and help speed up your metabolism
 
*Drink at least a gallon of water a day
*Make sure to measure and portion all your meals.  Eye balling food will not get you the results you want
 
  
 
Tips
-Play around with your Marcos and figure out what works best for you. 
 
-There is no magic number of how much fat, carbs, or protein you should be eating each day.
 
-First figure out how many calories you should be consuming each day in order to lose weight. 
 
-Muscledog.com offers great fitness calculators to help you.  Then figure out how many grams of carbs fats and protein you should be eating to meet your caloric daily needs.

Follow this list of foods
 
Lean Proteins
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, sea bass, halibut, sushi, mahi mahi, Orange roughi, tilapia, Sardines)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder (Whey, Casein, Soy, Egg)
Eggs ( egg whites or bottled)
Low or Non-Fat Cottage cheese, Ricotta
Low fat or Non fat Yogurt   (Greek yogurt is my favorite)
Rib eye Steaks or Roast
Top Round Steaks or Roast (stew meat, London broil, Stir fry)
Top Sirloin (Sirloin Top Butt)
Beef Tenderloin (filet mignon)
Top Loin (NY Strip Steak)
Flank Steak (Stir Fry, Fajitas)
Eye of Round (Cube meat, Stew meat, Bottom Round)
Ground Turkey, Turkey Breast slices or cutlets (*no processed deli or sandwich meats)
 

Complex Carbs
Beans (black,red, brown)  (read portion size)
Hummus
Brown Rice
Cream of Rice
Ezekiel Bread
Grits
Oats
Oat Bran Hot Cereal
Quinoa
Rice Cakes (non-flavored)
Tortillas (corn, rice, or spelt)
Wild Rice
Wheat Bran (FULL of fiber, perfect for low carb plans)
Yams  
   
   
 
Healthy Fats
Almonds
Avocados
Coconut Oil
Flax Seeds
Flax Oil
Grapeseed Oil
Herring
Macadamia Nuts
Mackerel
Natural Peanut Butter (1 -2 tbsp)
Olive Oil  [/size]( use as dressing, 1 tbsp, mix with vinegar and lemon)
Pecans
Pumpkin Seeds
Salmon (great omega  3)
Sardines
Sunflower Seeds
Walnuts   
    
 
Veggies
Alfalfa Sprouts
Artichoke Hearts
Arugula
Asparagus
Bamboo Shoots
Beet Greens
Bock Choy
Broccoli
Brussels Sprouts
Cabbage
Cauliflower
Celery
Chard
Chicory
Chives
Collard Greens
Cucumbers
Endive
Escarole
Fennel
Kale
Leeks
Lettuce
Mushrooms
Onion
Peppers (GREEN; red and yellow have carbs)
Radicchio
Radishes
Rhubarb
Sauerkraut
Scallions
Spinach
Water Chestnuts
Zucchini

Here’s an article on sticking to New Year’s resolutions. I know it’s not close to the new year but it sounds like you could use some of the same tips and principles and apply them to your situation.

http://muscledog.com/article/view/39/ACHIEVING_YOUR_NEW_YEARS_RESOLUTION

Good luck!

It might be difficult, but I might actually recommend finding a different partner who can help to motivate and push you to be better and to work harder to achieve your goals. A good gym partner can make a huge difference.

You might also consider just throwing on some headphones and a killer playlist on your iPod and just going solo without the partner to distract you. There’s a good thread somewhere around here with songs that get people fired up if you don’t know what type of music does it for you.

 
I wish I had a training partner… Good partners are hard to find… I can’t find anyone in my gym who is as motivated as I am that can train at my level or better….
 
I wish i had someone spotting me for those extra two reps… I bet it would make a difference…
 
On the other hand, I like to be in and out of the gym, I notice when I train with people my workout takes longer…
 
DO you have a training partner and have they helped you reach your goals faster?
 

Are you wantning to get into bodybuilding?  why is this a goal of yours?  how is your weight gaining going so far?

 

they havent done anything for me. they never push me , so i can reach my goal.

where can i find this song thread. so i can download them.

 
Check out htis thread for good play list
 
http://www.muscledog.com/forum/VENT_RAVE_AND_REVIEW_MEN/636/AWESOME_FIRE_UP_PUMPIN_UP-
_CRAZY_INSANE_WORKOUT_MUSIC#

 
Maybe you should consider getting a new training partner or a personal trainer?? 
 
I think a personal trainer would be a great investment for you… They will teach you new exercises, proper form, evaluate any body imbalances, evaluate your progress, and set you up with a detailed program ….You should think about it…
 

i want a trainer but in my gym i doubt theres some. i get more work done by myself than with someone else.

Finding a good workout buddy is key to keeping you motivated!  You guys can puch eachother, and this whole working out in your home sucks, its baoring and well not fun, get out and train with other people in a gym, atmosphere is big.  Plus I love watching jay cutler and ronnie coleman videos, jay cutler has some great motivational movies that will get you going, even if you are training by yourself. I would recomend some Olympic weightlifting videos buts thats a different world, good luck buddy!  2012

 
Really feel out who is training you.  I’ve seen a mixed bag of trainers in my day and some trainers are horrific.
 
Get a partner or find a workout class.  That’s one of the pros about Crossfit is that you and everyone else in the class workout and train together.  A mini workout community can be really beneficial.
 
Finally, perhaps after finding a place and people you like training with, set goals for yourself.  See if there are any local competitions that you want to train for.  That will keep you motivated and will also help to specify your training protocols/methods.  If it is general fitness you are looking for, program yourself or with a trainer a timeline for tracking your progress.  Take some number of metrics (bigger bench, faster mile time, max number pushups, etc…) and train with wanting to improve whatever you decide in mind.

great tips xfitrob.. Do you do cross fit??? what are your goals?

 
One thing you have not done is report what your diet looks like, and what your training program looks like…  this might be helpful!

 Very true… diet is the most important aspect of training… you can’t really give accurate results without emphasizing on your diet…

ok this is the deal, people tell me to eat less but others tell me to eat 6 small deals, so im so confuse
i go 3 to 4 times a week
i do 15mins in the tremill and like 45mins of weights, but im going to be changing it soon and do more cardio and lifting

Maybe what people are suggesting is that you should eat 500 calories bellow maintance.  You are probably eating 3 BIG, caloric unhealthy meals a day which include bad choices of carbs, fats, and protein. 
 
You have to find what works for you however when people say you should eat 6 small balanced meals a day they are not saying to eat less food. 
 
They are suggesting you choose healthy food while considering meal timing and proper protein, carbs, and fat intake.  This will help speed your metabolism and reach your goals.  
 
Check out some of the fitness calculator on the site to determine how many calories you should be eating.
 
http://www.muscledog.com/workout/fitness_calculator#
 
Have you read any of the nutrition articles posted on the site? You can even search for specific articles
 
http://www.muscledog.com/article/search?userid=&keywords=&target=&article_category_id-
=2&date1=&date2=&sort_by=created_time&sort_order=DESC&search=true#
 

 
I hate to say it, but I am starting to suspect a troll…  this is all one big circle jerk till you tell us exactly what you are doing in the gym…

I agree Glenn.. I dont think he really can define his goals

Dude if your bored change things up, fly to vegas for a week and workout there at some bodybuilder gym or go to muscle beach, do something different so that you dont get stale or complacent.