Weight training Q & A

[drjoe]

My name is Joe DeMarco. I am an exercise physiologist and chiropractor. I also compete as a natural vegan bodybuilder. In 2007, I won the NPC Lightweight Masters Nationals Championship. I am here to answer any questions you may have in regards to weight training, bodybuilding and nutrition. Hope I can be of some help.

[leminchyl]

awesome. im a woman, 5'3, about #140. i need some sort of a basic program to get going on. i get to the gym as often as i can, where i run 1-3 miles and then do weights (arms, squats, etc). are there any basic programs that you could recommend?

[drjoe]

awesome. im a woman, 5'3, about #140. i need some sort of a basic program to get going on. i get to the gym as often as i can, where i run 1-3 miles and then do weights (arms, squats, etc). are there any basic programs that you could recommend?

Hi,
If you want to show me what you are currently doing, I'd be more than happy to critique your workout. :)

[leminchyl]

hi joe-- right now i try to run between 1-2.5 miles about 3 times a week and i do some basic weight stuff-- arms, legs. i dont do a lot because i feel like i would be better off with a plan. right now, im kinda winging it.

[drjoe]

hi joe-- right now i try to run between 1-2.5 miles about 3 times a week and i do some basic weight stuff-- arms, legs. i dont do a lot because i feel like i would be better off with a plan. right now, im kinda winging it.

If you are just starting out and going to the gym 2-3 times per week, I would recommend doing a full body workout. Therefore, I would pick one good basic exercise per major muscle group and do 3 sets of that exercise for about 12-15 reps. Major muscle groups: chest, shoulders, back, biceps, triceps and legs. So, a sample program might be:

Chest: Incline dumbbell presses - 3 sets
Shoulders: dumbbell laterals - 3 sets
Back: wide grip pulldowns - 3 sets
Biceps: Seated alternating DB curls - 3 sets
Triceps: Rope pushdowns - 3 sets
Legs: Leg press - 3 sets

That shouldn't take you very long to run through that type of workout. If you want to lift for a longer period of time, add 2-3 additional exercises. Let me know if you have any questions. Good luck!

[spoonman22]

Hi, I am a hopeful vegatarian/vegan because I believe it's better for my body. However, I work out doing cardio, situps, and pullups; and as of right now I would like to bulk up and go veggie. What's your experience as a bodybuilder with this? What do you recommend I eat to get enough protein?

[paisleyjane]

What is the difference between:
Low weight/High reps & High weight/Low reps?

[drjoe]

Hi, I am a hopeful vegatarian/vegan because I believe it's better for my body. However, I work out doing cardio, situps, and pullups; and as of right now I would like to bulk up and go veggie. What's your experience as a bodybuilder with this? What do you recommend I eat to get enough protein?

Protein sources really shouldn't be a problem. I get in plenty of protein each day from things such as beans, tempeh, seiton, tofu, etc. You basically only need about 1 gram of protein per pound of lean body weight.

[drjoe]

What is the difference between:
Low weight/High reps & High weight/Low reps?

Working out with lighter weight for higher reps is good for overall conditioning and toning. Heavy weight for low reps is good for building muscle. What you should use really depends upon what your objectives are. Hope that helps! :)

[leminchyl]

If you are just starting out and going to the gym 2-3 times per week, I would recommend doing a full body workout. Therefore, I would pick one good basic exercise per major muscle group and do 3 sets of that exercise for about 12-15 reps. Major muscle groups: chest, shoulders, back, biceps, triceps and legs. So, a sample program might be:

Chest: Incline dumbbell presses - 3 sets
Shoulders: dumbbell laterals - 3 sets
Back: wide grip pulldowns - 3 sets
Biceps: Seated alternating DB curls - 3 sets
Triceps: Rope pushdowns - 3 sets
Legs: Leg press - 3 sets

That shouldn't take you very long to run through that type of workout. If you want to lift for a longer period of time, add 2-3 additional exercises. Let me know if you have any questions. Good luck!

this looks good. and on those days where i feel like doing a few more exercises, i will. i believe you just saved me some money on a trainer. thank you!

[Jon_Veggie]

My name is Joe DeMarco. I am an exercise physiologist and chiropractor. I also compete as a natural vegan bodybuilder. In 2007, I won the NPC Lightweight Masters Nationals Championship. I am here to answer any questions you may have in regards to weight training, bodybuilding and nutrition. Hope I can be of some help.

Hello Dr Joe! Welcome to VB. I am aware of your bodybuilding success on a vegan diet and have read quite a bit about you. You are definately one of the people I admire amongst vegan athletes.

Can you build a decent physique using bodyweight workouts? I don't mean a bodybuilder look, but wasboard abs and a noticeable chest and arms? If so, what type of program would you recommend? I can currently do about 20-25 press ups and about 10 chin ups.

Could you also provide a sample diet?

Thanks!

[drjoe]

Hello Dr Joe! Welcome to VB. I am aware of your bodybuilding success on a vegan diet and have read quite a bit about you. You are definately one of the people I admire amongst vegan athletes.

Can you build a decent physique using bodyweight workouts? I don't mean a bodybuilder look, but wasboard abs and a noticeable chest and arms? If so, what type of program would you recommend? I can currently do about 20-25 press ups and about 10 chin ups.

Could you also provide a sample diet?

Thanks!

Thanks for the kind words. In regards to building your physique without weights, it can be done. Like you said, you won't develop into a bodybuilder that way, however you can develop muscle and definition.

A big part of how lean you become will be based on your diet. However, a good calisthentics routine can help develop chest, arms, abs, etc. At least 3 times per week, I would try to get in your basic calisthentic type exercises such as pull-ups, push-ups and a variety of ab work. Don't just do one set of chin-ups. Do like 5 sets. Same with push-ups. It's hard to explain a lot of exercises, so your best bet is to go on line and try to find pictures of different body weight type exercises. Put together a routine that will take you about 30 minutes or so to complete.

In regards to nutrition, a sample menu for me at the moment (with over 9 months away from competition) is:

Meal 1: 4 ounces oatmeal/6 ounces seiton
Meal 2: same
Meal 3: 1/2 pack tempeh/cup rice/vegetables
Meal 4: same
Meal 5: beans/corn/other assorted vegetables

I don't really start my contest nutrition plan until after the first of the year.

Good luck! Peace.

[ForestGlade34]

For Jon_Veggie_et_anybody_else

FitnessMenus.com <<Online Menu Coming Soon Although it may NOT be Veg Friendly, I just don't know >> but maybe it will give some ideas when available, or if not, at least you may gain comparison with meat-eater diets I guess>>

" The Fitness Menus Cookbook is no longer available in print form.. It is being transformed into an online version and will be available very soon! "

[Beachbnny]

My name is Joe DeMarco. I am an exercise physiologist and chiropractor. I also compete as a natural vegan bodybuilder. In 2007, I won the NPC Lightweight Masters Nationals Championship. I am here to answer any questions you may have in regards to weight training, bodybuilding and nutrition. Hope I can be of some help.

Well Hey Dr. Joe! :hi:

Welcome to VeggieBoards. I'm excited to have you here :) Thanks for offering up your advice. I'm going to take you up on it.

I'm a 5'8 Female who's packed on a few lbs. I'm currently hovering around 145lbs give or take. I've never had anyone help me with a workout routine except a physical therapist after a back injury. I can't run, or do anything high impact. I can ride a bike but not an elipitical. My gym does not have a pool but I do try and swim when I can.

I'd like to tone up a bit, have a little more endurance, and do all the usual: Tighten my arms, legs, stomache, and tush. I'd also like to get back down to about 130 lbs as I believe that to be the healthiest weight *for me*.

Whatcha think? Any advice is appreciated :)

[Jon_Veggie]

Thanks DrJoe, I'll check out some more calisthentic exercises online. One more question, do you think protein shakes made with hemp, rice, pea, or soy protein are important diet wise?







Thanks for the kind words. In regards to building your physique without weights, it can be done. Like you said, you won't develop into a bodybuilder that way, however you can develop muscle and definition.

A big part of how lean you become will be based on your diet. However, a good calisthentics routine can help develop chest, arms, abs, etc. At least 3 times per week, I would try to get in your basic calisthentic type exercises such as pull-ups, push-ups and a variety of ab work. Don't just do one set of chin-ups. Do like 5 sets. Same with push-ups. It's hard to explain a lot of exercises, so your best bet is to go on line and try to find pictures of different body weight type exercises. Put together a routine that will take you about 30 minutes or so to complete.

In regards to nutrition, a sample menu for me at the moment (with over 9 months away from competition) is:

Meal 1: 4 ounces oatmeal/6 ounces seiton
Meal 2: same
Meal 3: 1/2 pack tempeh/cup rice/vegetables
Meal 4: same
Meal 5: beans/corn/other assorted vegetables

I don't really start my contest nutrition plan until after the first of the year.

Good luck! Peace.

[drjoe]

Well Hey Dr. Joe! :hi:

Welcome to VeggieBoards. I'm excited to have you here :) Thanks for offering up your advice. I'm going to take you up on it.

I'm a 5'8 Female who's packed on a few lbs. I'm currently hovering around 145lbs give or take. I've never had anyone help me with a workout routine except a physical therapist after a back injury. I can't run, or do anything high impact. I can ride a bike but not an elipitical. My gym does not have a pool but I do try and swim when I can.

I'd like to tone up a bit, have a little more endurance, and do all the usual: Tighten my arms, legs, stomache, and tush. I'd also like to get back down to about 130 lbs as I believe that to be the healthiest weight *for me*.

Whatcha think? Any advice is appreciated :)

As far as weight loss, that's 80% nutrition related. Just a simple matter of burning 500 calories more each day than you take in. At the end of the week, that puts you at a negative 3500 calories: -3500 calories = 1 pound weight loss. If you ever want me to take a look at your nutrition plan just let me know.

In regards to working out, you may want to do a full body workout like I was discussing with someone else earlier in this thread. Basically, one exercise for three sets of 12-15 reps for each major muscle group. Doing that 3 X week is a great place to start.

Good luck with your training!

[drjoe]

Thanks DrJoe, I'll check out some more calisthentic exercises online. One more question, do you think protein shakes made with hemp, rice, pea, or soy protein are important diet wise?

Yes, it is important. It's hard sometimes getting in all of your protein just through your food. I like to use Vega. Check out www.myvega.com

They have some great products!

[leminchyl]

dr joe-- i dont get to the gym until 5-530pm during the week (on weekends i go in the AM). i'm trying to find a good snack to eat before i go-- something light (not sweet, preferably plain) so i wont feel bogged down, but heavy enough to keep me from getting hungry. i usually eat dinner after working out. ive tried man different things. today i had 1/2 of some raw oat bar and it seemed to work. any other suggestions?

[juno]

Oh yay! Hi Dr. Joe, I'd like to strengthen and fatten up my arms a bit. I am currently lifting 3-pound dumbbells (yeah my arms are really weak) a few times a week. I took a look in the mirror today and my arms seem to be a bit bigger, but then again it could be my imagination. I do arm raises (to my front), bicep curls (then I extend my arms to the sides), and big arm circles. Sorry I can't remember the exact names of these exercises, my cheat sheet's at home. =]

I don't have any specific days to work out, I just do so when I wake up earlier. So sometimes I do it for two days straight. I do 8 reps per exercise and am working my way up. How many times per week should I work out, and how many days should I let my arms rest in between sessions? Oh, and food - what should I eat to build up more muscle?

Thanks!!

[drjoe]

dr joe-- i dont get to the gym until 5-530pm during the week (on weekends i go in the AM). i'm trying to find a good snack to eat before i go-- something light (not sweet, preferably plain) so i wont feel bogged down, but heavy enough to keep me from getting hungry. i usually eat dinner after working out. ive tried man different things. today i had 1/2 of some raw oat bar and it seemed to work. any other suggestions?

Get yourself some Vega Whole Food Energy Bars. They are awesome! Go to www.myvega.com.

[drjoe]

Oh yay! Hi Dr. Joe, I'd like to strengthen and fatten up my arms a bit. I am currently lifting 3-pound dumbbells (yeah my arms are really weak) a few times a week. I took a look in the mirror today and my arms seem to be a bit bigger, but then again it could be my imagination. I do arm raises (to my front), bicep curls (then I extend my arms to the sides), and big arm circles. Sorry I can't remember the exact names of these exercises, my cheat sheet's at home. =]

I don't have any specific days to work out, I just do so when I wake up earlier. So sometimes I do it for two days straight. I do 8 reps per exercise and am working my way up. How many times per week should I work out, and how many days should I let my arms rest in between sessions? Oh, and food - what should I eat to build up more muscle?

Thanks!!

If you are only doing a couple of exercises for your arms with light dumbbells, then you can do them 3-4 times per week. Ideally, I would try to find about 10-12 dumbbell exercises that you could do and put together a little routine. For example, you could perform DB shoulder presses, lateral raises, bicep curls, etc. Your best bet is to do a search on line so that you can get some pictures of the exercises. It's hard for me to explain exercises. You really need pictures.

In regards to food, take a look at the little sample menu I posted earlier in this thread. Basically, try to do multiple small meals during the day that include a protein source and a carb source. If you have a current nutrition plan, I'd be more than happy to take a look at it for you. Peace.

[drjoe]

I have a new daily fitness blog up on my website dedicated to training and vegan nutrition. I also cover my daily training. Check it out at:
http://www.demarcofitness.com/Dr.html

[ForestGlade34]

Page not found doc. Doc not found, lol, but I got your main home page link up!

Maybe you forgot the 'e' and you are the DR DRE :shifty:

[ForestGlade34]

Since its late at night for me in the UK, and not reading wide awake time, can you just confirm you do own that gym, assuming that is the case? Do you spend most of your working life there? coaching people?

[drjoe]

Page not found doc. Doc not found, lol, but I got your main home page link up!

Maybe you forgot the 'e' and you are the DR DRE :shifty:

Thanks. I fixed the link!