FAT LOSS HELP. GP, W8 help ,please? [Forum Archive]

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FAT LOSS HELP. GP, W8 help ,please?

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Posted by: synth

Hey everyone,
I need some help once again. This is my plan, in about one week I'm going to start a hardcore cardio program. In hopes of dropping some BF. Heres what i plan on doing for each week, for a period of six(6) weeks. I want to shed some BF and keep my LBM. If you find anything wrong or missing something let me know.
Mon:
Cardio- 3mile run:25min

Tues:
Lift weights: Max fail for chest, Tri, and traps

Wed:
Cardio- same

Thurs:
Lift weights: Max fail Bi, Abs, Shoulders, forearms

Fri:
Cardio:same

Posted by: Yanick

what about legs?

what about diet?

Posted by: w8lifter

You're missing over half your body w/ that workout....do you not plan on working legs?...or back?

As a beginner, I'd drop direct arm work and add some back and legs to that workout.

What's your diet like? What are your stats? How long have you been training altogether now?

DPw8

Posted by: clubhard

Your diet and nutrition plan is responsible for about 60% of the results that you are trying to achieve.

Send a sample of your eating plan.

Are you taking any supplements?

Posted by: synth

Hey,
heres my diet, sadly i got classes so it's hard to eat like a beast
7am:
4 egg whites one whole with a single slice of cojack cheese
cup of oat meal

9am:
usually just some pre cooked chicken i have cut into slices. it's about 3oz. before cooking

11am
Turkey sandwhich with lectice (sadly they only offer white sub bread) I've started bringing like a 6oz. chicken breast w/ a green apple

3pm
Can of tuna (water packed, and plain) with a shake (43grams. protein)

Then dinner changes from day to day since i work.

7:30-8:30pm
4oz. tuna(same as before)
potato (cooked in olive oil till browned)
shake(same as before)

I Don't drink any pop, i got rid of that. I drink tons of water, and my legs i know I should work one them. BUT I don't have a problem with mass for my legs. Once i run they will be very defined and big. Cause i skated a lot and wrestled and all of this other stuff that involved my legs. So in short they got big and pretty damn good looking. Also keep in mind this the diet above is my over all lifting only diet. THANKS ALL!!!

Posted by: synth

HA i forgot my stats

AGE: 18
Weight: 165 1/4
Height:5'11

Training i've been doing for quite some while. However, hardcore wise it's been 4months. I've gone from about 152 to 165lbs and i'm not talking about with fat gain either. My arms, abs, legs, shoulders and back have all improved. One of the cables work outs i do really works my shoulders and back at the same time. I love it. Thanks again
~Synth

Posted by: gopro

Well, if everything else simply remains the same...your weights and your diet...and you add the cardio you should start to lower your bodyfat. You will also affect your ability to ADD muscle somewhat. You will probably lose weight and bodyfat and end up somewhere in the 150s. If this is your goal, than this is your goal. I would prefer you work to add more mass before worrying about the cuts too much, but its your choice

Posted by: Dr. Pain

Quote:

Originally posted by gopro
Well, if everything else simply remains the same...your weights and your diet...and you add the cardio you should start to lower your bodyfat. You will also affect your ability to ADD muscle somewhat. You will probably lose weight and bodyfat and end up somewhere in the 150s. If this is your goal, than this is your goal. I would prefer you work to add more mass before worrying about the cuts too much, but its your choice

I thought we already did the SLB Lecture?

Posted by: Fit Freak

Synth, regardless if you think your legs are already developed you should still be training them...maybe just do a little less or higher reps. It's important to balance your training by working all major muscle workouts. Also, back is EXTREMELY important...I wouldn't think some cable work for shoulders would even come close to hitting your back to the extent you should be training it...especially as a relative newbie.

Jusy my 2cents worth.

Posted by: Duncan

Everyone else makes some good points, so here are mine on top of that.

1)If you are going to cut up, it is not a good idea to go max out in the low rep range. What generally happens when you do this is that you breakdown the muscle and it never gets repaired since you are at a caloric deficit.

2)You need an energy source, either fat or carbs, so choose one. 1 serving of bread, oatmeal, and a potato will most likely not do the trick. Whether or not one does cardio and the intensity at which they do it is most often determined by their energy level. Protein is not an efficient source of energy.

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