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Sun, 01/20/2013 - 18:18
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need help with cut/weight loss routine
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DOS I pmed you but you may not have gotten it...im looking on a better way to do weight and cardio routine to help shed the fat.
I would like to incorporate a split type deal.....ex:25 min weights and 45 cardio after or sumthin. but I dunno how heavy to go how light to go how many reps is too little to much, same for sets so help is much needed.
im 22
5 10
226
no cycle in my future until I lose the bf
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how thanks guys new diet and training start Monday(gotta buy all the food ya know) will let everyone know how its goin soon
My bf is dropping slow but steady prob around 20 to 25 i think my cheapo caplier isnt the best and its hard to tell with it bc my arms and quads are skinnier then they should be the fat in in the belly and ass...i got clean from drugs 16 months ago and gained 65 lbs in like 3 months went from 215 to 265 now been back in the gym and down to 230 228 ish would like to get below 200 i have been told that important factor here i dunno if it is but im deff an endomorph
ok at the activity rate that dossier has layed out and based on your size your maintenance calories are somehwere around 3,300. to lose two pounds a week you need to eat a 7,000 calorie a week deficit. so you should be eating an average of 2,300 cal daily that means you need to add around 300 calories to the diet that i posted. basically you need to add another lean protein meal, 8 oz and a half an oz of almonds/mixed nuts etc. im an endomorph as well but if you follow the diet and follow dossiers workout plan it will start falling off of you
Anongood tips.
dossier has set on a workout routine so ill try to add some diet info to compliment it. here is my cutting diet, helped me to shed a lot of fat. whats your bf %, from there we can determine your bmr and adjust macros as needed to fit your specific needs...
http://www.eroids.com/forum/training-nutrition-diet/weight-loss/cutting-...
Anonhey bro. sorry for not responding to your PM. now that you mention it, i remember seeing it on my phone while on the road at work and telling myself, this is something that i need to sit down at a PC and devote some time and attention to. somehow it slipped thru the cracks, and i apologize for that.
diet is key here. we can manipulate the energy pathways during activity to focus on optimizing oxidating fats, but we need to hone in on some diet aspects.
training wise:
i would go on a two day split routine with legs in the middle. i would focus on a moderate weight / rep range (12-15 reps to failure). this will add some strength conditioning along with some endurance factors. you'll probably spend about 30-45 min per session, and can follow it up with some cardio of your choice for 30-45 minutes.
preworkout, consume a casein protein shake with minimal carbs. this will provide an alternate energy source during activity and prevent muscle tissues from being used as a fuel source if the intensity or duration is too great. because the proteins will have to be converted to glucose for energy, it will add a thermogenic effect and aide you in reaching your goal. post workout, follow my "force feeding" concept to feed the muscles, and keep your calorie content within reason. if you want to maintain your weight, consume the daily requirement but focus on training and quality to improve body composition. if you want to lose weight, a 500 cal per day deficit will yeild a net loss of 1 lb per week.
training can look something like this:
mon: chest/shoulders/tris/cardio
tue: back/bis/abs
wed: legs/ligt-cardio
thur: chest/shoulders/tris/abs
fri: back/bis/cardio
find a weight that only allows you to achieve 12 reps to failure and wait 90 sec between sets. As you grow and adapt, your reps will increase. Once you reach 15 reps, it's time to apply the overload principle and increase the weight to drop back down to 12. this will keep you making progress.
stick with compound movements for chest, shoulders, and back. here are some examples:
chest - flat bench, incline
shoulders - military press (in front or behind the head, or both)
back - pull ups, lat pulldowns, cable rows
legs - squats, leg press
after you finish your compound movements, drop down to your simple movements for the smaller muscles:
triceps - push downs, dips, extensions (skull crushers)
biceps - hammer curls, ez bar curls, isolated dumbell curls
quads - extensions
hams - curls
calves - raises
(basics, i know...)
this is only the stimulus. just like with a car, know matter how hard we turn that key, if the right fuel is not in it, it won't run.
Good thinking on cutting the bf before cycling. So it depends on if your goal is purely to lose weight. If so then 30-40min cardio is a good way to warm up your routine but remember if your running longer than 30 min you will get runner legs they will be small and skinny but with high endurance. What I did for my cutter I did burst running for 15min I would walk for a min thirty seconds then burst run for a min or two and do that for about fifteen min. Then I would go do my lifting and take 30 sec breaks between sets to keep heart rate up but I lifted a 5/5 routine 5 reps for five sets because I was trying to build and maintain muscle. Then after workout I would use the elyptical for ten min at a medium paced jog. That routine helped me maintain mass and cut bf. but where the real weightloss is going to come from is in the kitchen. Diet is 85% of losing weight and building mass if not more.
awesome so what did your routine look like with the 5 sets for each muscle group ...basically what exercises should I do and which ones should I stay away from?
bc yea weight loss is deff the main goal but that's not to say I don't wanna gain muscle...I just would like to get down to about 190 200. and if that means pure weight loss till then im ok with that I got tree trunk legs now bc im an endomorph they are pretty strong its just hard to really see the muscle definition with all the fat but you can deff still see it. I hold most of the fat in the gut, ass, and a little on upper thigh so basicically im ok with totally tearing everything down and ready to build it back up if I have to