posted Thu, 01/19/2012 - 18:15
2100
Best Workouts to build mass and loose fat
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Wsup people? I'm at 280lbs, pretty solid but no where near defined and cut. Looking for a good cycle and a workout routine to build solid muscle while loosing fat. My last cycle I ran tren e and test prop. My work outs consisted of 30 min cardio followed by pretty much total body workouts using as 8x8x8 system. Thats 8 reps, 8 sets with 8 seconds of rest in between. I did this for 3 months and dropped from 305 to 280 and look pretty good, did an Atkins style diet. I'm gonna clean my system out for a month then hitting my next cycle. So what is a good cycle and workout peeps.
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Hey mate just a couple of tweaks. I would do the cardio after training. You can spend the first 12-18 minutes getting into the fat burning zone with cardio. I am not saying the heart rate but actual fat burning taking place. However if you do your cardio after training you are already there so burning fat straight away bro. As for your mass building and fat stripping routine. I feel that if it is intense enough then you will gain muscle and loose fat. To a degree anyway. I am a big fan of German Volume Training by Vince Gironda. His 10 x 10 is brutal. You will def trim up and loose the bf at the same time ( provided diet is in check ).
Excellent advice. GVT (10 x10) is the way to go if you have a 'puppy fat' problem. 8 'committed' weeks on such a programme (and cleaning up your act re diet) and you'll start looking like a different person.
Yeah it smashes me. I ripped up heaps doing it over a 6 week period and all my lifts had gone up when I returned to my old way of training.
sgtstedankoHello protein. God I say that every morning
Take a look in the diet & exercise forum {Especially my post, linked at the bottom for your convenience. But I am quite biased;) Feel free to pay me : ) Here are the three areas of concentration, in order of importance, IMO:
Healthy Diet (to build energy & burn fat);
Cardiovascular & resistance training (to burn fat & build muscle)
Targeted Abdominal exercises (to help firm the muscles under the fatty area)
Note - You cannot target fat loss. Fat will be used as energy for your workouts and will be reduced after time performing cardio, resistance training, and eating healthy.
Eat lots of water heavy fruits & veggies brother, your body burns through those quicker, forcing it to burn fat as fuel : ) Feel free to pm me.
You will also achieve your goal faster if you can:
http://www.eroids.com/forum/training-nutrition-diet/workout-exercise/bet...
beavisGood post, That is spot on. The part where you mention "targeting fat loss" they call that spot training, and I love it when peeps at the gym tell me about they're doing sit ups to lose belly fat!
Whoa Sarge! I just checked your link. That has to be the most detailed diet and exercise guideline ever printed. I've never been able to loose with the 6 measls a day thing. It creates 6 opportunities to over do it. Thats why I usually do 2 at most. Next cycle I will try it. Good work my man!
sgtstedankoThanks brother! Feel free to comment. That means more to me than points. Why eat until the next cycle/s. Imo, you've gotta eat 3 meals per. Breakfast being the most important. On Sunday, make your meals, portion them out ahead of time. That helps a lot... When you go to the grocery, buy what you need, (especially stuff you won't over eat). Seriously, if you follow my outlines, tips, etc. You will succeed. Be diligent! No excuses! Hungry is all in your head. When you get hungry, drink water or something, chew a piece of gum, etc. Keep me informed big Bubba :D. I'll help anyway I can.
That sounds good sgtstedanko! Ive been doing most of the diet you suggeted, accept I usually only eat twice a day. I know thats cazy but thats how Ive been doing it. Lots of protein and almost no carbs except a little veges. Also Id love to hear any workout tips you may have? Thanks bro!
sgtstedankoHi! Seriously brother, read my post, print it out. Following That will definetlty get you where you want to be at; if you put in the hard work. Most all of my tips are in that post. Honestly I have more, but you'd have to pay me to get them... Some crabs are good, don't eliminate them completely. & its easier for your body to turn protein to fat as anything else. As far as eating: 5-7 meals/snacks per day is traditional wisdom, & I'm sold on that way of thinking. Keeps your body fueled, not depleted of key nutrients. That being said, I just recently read a study showing that it didn't matter all that much. 7 vs 3. That instead, it's what you eat. Feel free to pm me. Read my post, print it out. Live it. No excuses!
Jtizzlegive us an idea of body comp. bro.. have a ballpark on your bf%?
congrats of droppin that weight though bro.
6 ft., 280lbs, never checked actual body fat Id say 18-20%. Im solid but not cut. I'd probably be monster shredded at 235-240lbs. Just wondering what the best workout and diet would be to get the look I want? Thanks bro.
Nasty81NateAny bulk cycle's results are determined by DIET
Get that in check, and you'll be in check.
Not trying to bulk I'm trying to cut fat and build muscle. But your advice still applies i'm sure. Thanks for the feed back bro.