Will this work (fat & bulking)

maletank · 10-12-2007, 12:35 PM

Hello Everyone! male,170LB,22age,5'9

I would love to know if this program will work for me, as of today I am on my eatiing tons of food and getting every last bite in, But around Nov 15, I plan on trying to maintain my weight but get ripped with-out losing much muscle.

As the book says we losE 60% muscle and 30% fat.

So frist, I am going to change my eatiing?
I intake about 3000 or more a day in of Cal. I am going to try and lower that to 2000/2500, but take the Carbs out and pack on 1 gram of protien per LB I have SLIPT THAT UP though out the day. and eat Veggies that are green and meat like Fish CHicken, Steak wout out fat on it ect...

Anyways to the training part,

Day 1

Bench- 5sets - 20,18,10,8,8 8mins complete
Arnold Press - 3sets - 12,10,8 6min complete
Abs - 20,20,20 5mins complete

Bike 40 Min

Day 2

Prencher Curl - 4sets - 15,12,12,10 8min complete
Flat BB Curl - 3sets - 10,8,8 6min complete
Rev Forearm - 3sets - 10,10,10 5min complete

Bike 40 Min
ABS
Day 3

Squats - 4sets 15,12,12,10 8min complete
Leg Curls - 3 sets 10,8,8 6min complete
Clean Press - 4sets 15,12,12,10 5min complete

BIke 40min
ABS
Day 4

Back Curls - 3sets 20,20,18 4min complete
Good Morning - 3sets 12,10,10 4 min complete
Pull back - 3sets 12,10,10 4min complete
Ti-cep Pull-down 3sets 10,10,8 6min complete
One arm Pull-down 3sets 10,10,10 6min complete

bike 30 min
ABS
Day 5

Max Chest
Max Arm
Max Forearms
ABS

BIKE QUCK 20MIN

Day 6 bike at home

Push up
Sit-up

Day 7 Bow-flex with bike

Push up and Situp

Will this program work for me, please add or take away if need thank!

**P-funk** · 10-12-2007, 12:39 PM

First, you either bulk or you try and lose fat. not both (unless you are a total newbie).

second, i don't know what book you are quoting but i would throw it the fuck out.

maletank · 10-12-2007, 12:51 PM

The book I am getting lost of Info from is Arnold Schwarzenegger- the new encyclopedia

**P-funk** · 10-12-2007, 01:00 PM

Quote:

Originally Posted by maletank

The book I am getting lost of Info from is Arnold Schwarzenegger- the new encyclopedia

yea.....pretty much throw that book way.

maletank · 10-12-2007, 01:15 PM

Well MR FUNK, What should I do then, Mr. No it all!

Should just cut down on my CAL and pump higher reps and sets?

**IainDaniel** · 10-12-2007, 01:22 PM

You want an honest response don't be a smart ass. P is an intelligent guy and spent countless hours helping many people on here for free.

Don't be a dipshit.

**P-funk** · 10-12-2007, 01:24 PM

Quote:

Originally Posted by maletank

Well MR FUNK, What should I do then, Mr. No it all!

Should just cut down on my CAL and pump higher reps and sets?

what i wont stand for is stupid fuck comments.

check this out....

I give lots of free time to writing stuff on this site (as do the other mods). Your questions have all been answered before in the "stickies" at the top of the forum. Read those.

Additionally, I have a blog (look at my signature) where I again, offer FREE information. If you read through that, especially the first 8 or 9 entries I have ever done, all the information you are looking for is there.

Do some research and if you can't find the answers you are looking for, then ask!

IN a nutshell:

1) lower calories if you want to lose fat. Raise calories if you want to gain size. But, be careful about how quickly you do either of those situations in one direction.

2) "pumping" higher reps makes weight lifting sound like something a group of pussies do. Put weight on the bar and get strong. Work on basic exercises, develop good technique and make small weekly increases. If you want an easy template to follow, check this out:

Day 1
Squat
bench press
1-arm DB row
Hammer curl

Day 2:
deadlift
incline DB press
chin up
skull crusher

alternate between the two, three times a week.

have fun

highpockets · 10-12-2007, 01:40 PM

WTF was that up there? I'm no expert and I realize different things work for different people, but that initial post leaves me scratch'in! Depending on the program, most will rest between sets for a speciifc amount of time; for example, 90 seconds and some maybe 4 minutes if your into P/RR/S depending on the cycle. If I read this right, you're posting "8 min complete". Is that 8 minutes to complete all the sets in this exercise. If that's the case, I'll I can picture is Mr. Bean in a speedo and black socks jumpin around like he's on crack, and I need to get that picture out of my head.

10-12-2007, 12:35 PM	#1
maletank Registered User Join Date: Oct 2007 Posts: 9	Will this work (fat & bulking) Hello Everyone! male,170LB,22age,5'9 I would love to know if this program will work for me, as of today I am on my eatiing tons of food and getting every last bite in, But around Nov 15, I plan on trying to maintain my weight but get ripped with-out losing much muscle. As the book says we losE 60% muscle and 30% fat. So frist, I am going to change my eatiing? I intake about 3000 or more a day in of Cal. I am going to try and lower that to 2000/2500, but take the Carbs out and pack on 1 gram of protien per LB I have SLIPT THAT UP though out the day. and eat Veggies that are green and meat like Fish CHicken, Steak wout out fat on it ect... Anyways to the training part, Day 1 Bench- 5sets - 20,18,10,8,8 8mins complete Arnold Press - 3sets - 12,10,8 6min complete Abs - 20,20,20 5mins complete Bike 40 Min Day 2 Prencher Curl - 4sets - 15,12,12,10 8min complete Flat BB Curl - 3sets - 10,8,8 6min complete Rev Forearm - 3sets - 10,10,10 5min complete Bike 40 Min ABS Day 3 Squats - 4sets 15,12,12,10 8min complete Leg Curls - 3 sets 10,8,8 6min complete Clean Press - 4sets 15,12,12,10 5min complete BIke 40min ABS Day 4 Back Curls - 3sets 20,20,18 4min complete Good Morning - 3sets 12,10,10 4 min complete Pull back - 3sets 12,10,10 4min complete Ti-cep Pull-down 3sets 10,10,8 6min complete One arm Pull-down 3sets 10,10,10 6min complete bike 30 min ABS Day 5 Max Chest Max Arm Max Forearms ABS BIKE QUCK 20MIN Day 6 bike at home Push up Sit-up Day 7 Bow-flex with bike Push up and Situp Will this program work for me, please add or take away if need thank! Last edited by maletank : 10-12-2007 at 12:47 PM.
maletank Registered User Join Date: Oct 2007 Posts: 9

10-12-2007, 12:39 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,377	First, you either bulk or you try and lose fat. not both (unless you are a total newbie). second, i don't know what book you are quoting but i would throw it the fuck out.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-12-2007, 12:51 PM	#3
maletank Registered User Join Date: Oct 2007 Posts: 9	The book I am getting lost of Info from is Arnold Schwarzenegger- the new encyclopedia
maletank Registered User Join Date: Oct 2007 Posts: 9

10-12-2007, 01:15 PM	#5
maletank Registered User Join Date: Oct 2007 Posts: 9	Well MR FUNK, What should I do then, Mr. No it all! Should just cut down on my CAL and pump higher reps and sets?
maletank Registered User Join Date: Oct 2007 Posts: 9

10-12-2007, 01:22 PM	#6
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,381	You want an honest response don't be a smart ass. P is an intelligent guy and spent countless hours helping many people on here for free. Don't be a dipshit.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

10-12-2007, 01:40 PM	#8
highpockets STILL workin' it! Elite Member Join Date: Sep 2007 Location: Indiana Posts: 66	WTF was that up there? I'm no expert and I realize different things work for different people, but that initial post leaves me scratch'in! Depending on the program, most will rest between sets for a speciifc amount of time; for example, 90 seconds and some maybe 4 minutes if your into P/RR/S depending on the cycle. If I read this right, you're posting "8 min complete". Is that 8 minutes to complete all the sets in this exercise. If that's the case, I'll I can picture is Mr. Bean in a speedo and black socks jumpin around like he's on crack, and I need to get that picture out of my head.

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