Slow Fat Loss (Body recomp)

[Built]

vortrit, you HAD to know I was pulling your chain!

Ark94, strength training is important - and as the workouts get heavier, you train less and less - but you're not there yet. I'd like to see you doing something like the workout I have in my getting started link in my sig, or Starting Strength - something where you squat, deadlift and bench three times a week. I might even suggest a four-day split after that, but for now, how do you feel about doing my basic workout while you get through exams?

 

[Ark94]

vortrit, you HAD to know I was pulling your chain!

Ark94, strength training is important - and as the workouts get heavier, you train less and less - but you're not there yet. I'd like to see you doing something like the workout I have in my getting started link in my sig, or Starting Strength - something where you squat, deadlift and bench three times a week. I might even suggest a four-day split after that, but for now, how do you feel about doing my basic workout while you get through exams?

I had started with Starting Strength when i was first learning how to squat, and deadlift and bench last year. I do not remember how long, but i know i stopped that in June and switched to a custom workout plan that i had made over at gus.
I was doing the 3 times a week squats, and i found it was taking a bit of a toll. Recovery wasn't enough, that is one of the reasons i switched to once a week squatting. But i am willing to give it a shot again and see how it plays out.

I know the form on the major lifts pretty down pat if that was why you had wanted me to start that again.

Are we talking about this workout -
ttp://builtblog.wikidbody.com/2007/08/03/basic-whole-body-workout/]Got Built? » Basic whole-body workout

I would be willing to do that. If you don't mind me asking, what is the reasoning behind it?

I will start that workout on Monday as well.

 

[Built]

Well, for the next two weeks you're only able to train three times a week, and I'd like you to get in some more volume on the heavy compounds, so do it for two weeks, then we'll switch you over to a four-day for a few months, see how things go, then perhaps back to a strength workout, maybe something like what Gazhole's doing right now.

Sound good for now?

 

[Ark94]

Well, for the next two weeks you're only able to train three times a week, and I'd like you to get in some more volume on the heavy compounds, so do it for two weeks, then we'll switch you over to a four-day for a few months, see how things go, then perhaps back to a strength workout, maybe something like what Gazhole's doing right now.

Sound good for now?

Sounds like a plan. So i was just sorting this out, my routine is going to look like this. Whats bold is the exercises choices I'm doing.


Three sets of 5-8 reps. 1-2minute rest between each set.

Workout A: Quads and Hamstrings
A1 ??? Goblet Squats, Back Squats, or Front Squats
A2 ??? Romanian Dumbbell Deadlifts, Barbell RDLS, Off-the-floor deadlifts (conventional?)

Workout B: Vertical Pull and Push (lats and delts)
B1 ??? Weight Chins or Negative Self-assisted Chins
B2 ??? Arnold Presses, Push-presses, or Military Press

Workout C: Horizontal Pull and Push (back and chest)
C1 ??? One arm dumbbell rows or seated cable rows
C2 ??? Low incline dumbbell Press, Barbell Bench Press, Low Incline Barbell Press

D: Abs
D ??? Bosu ball crunches


How will this routine work? Just want to make sure, you site said it but was a tad bit confused.
Monday ??? A workout
A1 and A2 ( do I do them both the same day?)
D
Wednesday ??? B workout
B1 and B2
D
Friday ??? C workout
C1 and C2
D

20 Minute cardio after each workout. Moderate intensity.


Weights.
Front Squats - 120 x 5 x 3
Deadlifts - 265 x 5 x 3
Weight Chins - 10lbs
Seated Cable Rows - 100 x 5 x 3
Barbell Bench Press - 135 x 5 x 3


Does this look good? Would you change anything?
I'm only still squatting once a week right? or is my layout wrong?

 

[Built]

You do the whole workout each time - a vertical push, a vertical pull, a horizontal push, a horizontal pull, a quad-dominant and a ham-dominant movement, and some optional ab work if you wish, at the end.

 

[Ark94]

You do the whole workout each time - a vertical push, a vertical pull, a horizontal push, a horizontal pull, a quad-dominant and a ham-dominant movement, and some optional ab work if you wish, at the end.

Oh wow, that is going to be crazy
I am down for doing that, little question then, since this would probably take at least 2 hours to do.

I always warmup for my lifts, so i will give you two examples:

Front Squats - working set (120 x 5 x 3)
45x5x2
75x3x2
95x3
105x1
110x1

Deadlifts - working set (265 x 5 x 3)
135x5x2
185x3x2
205x3
235x3
245x3


Should i be do that on my workouts for the next two weeks? or just jump straight into 265 for deads?

Reason i am asking because the strength training i used to do before was structured like this.The way you want me to do it is very high volume for the next two weeks, and i just wanted to know how i should structure warmups for each lift.

 

[Built]

The entire workout should take you under an hour. It takes me about forty minutes. For all lifts, pick a weight you can do 5-8 rep sets with, do whatever warmup you need to get to that weight, and then do your sets.

 

[Ark94]

The entire workout should take you under an hour. It takes me about forty minutes. For all lifts, pick a weight you can do 5-8 rep sets with, do whatever warmup you need to get to that weight, and then do your sets.

Okay i hope so. My training that i was doing before was pretty lazy training
I would take 5-10minute rests between each set, thats why i thought this would take long.

My body is definitely going to feel it on the 1-2minute rests

 

[Built]

You can do a set of squats, rest, set of bench, rest, etc like that if you like - it spreads out the time between subsequent sets for the same movement, but keeps your workouts moving along.

Long rests like you were doing is something you WILL get back to, but for now, you need more volume and more frequency for the major movement patterns - you'll be lifting heavy, believe me. You'll see your strength and your stamina come up pretty quick with this.

PS switch to back squats for this if you can do them. You'll be able to lift more.

 

[Ark94]

You can do a set of squats, rest, set of bench, rest, etc like that if you like - it spreads out the time between subsequent sets for the same movement, but keeps your workouts moving along.

Long rests like you were doing is something you WILL get back to, but for now, you need more volume and more frequency for the major movement patterns - you'll be lifting heavy, believe me. You'll see your strength and your stamina come up pretty quick with this.

PS switch to back squats for this if you can do them. You'll be able to lift more.

All sounds good. My gym isn't the best to be around in multiple places at once using equipment.

I am fine with not having long rests, it made me feel lazy

And i was going to ask you about the back squats, i will get back into them. I have no idea what weight i can do though for working sets now, since it has been over 6months since i have done them. May be sloppy

 

[Built]

My money is on them being nice and strong. I did front squats exclusively for three years before returning to back squats.

Front squats fixed my back-squat form.

 

[kalles]

know this sounds silly, especially when you look at a video of me. But my BF is just not healthy for me, and I want to lose some of it to a desired BF that I am happy with. No cutting bulking nonsense, I want to lose it slowly once, then eat healthy and right from then on and gain LBM.

My stats:

Age - 16 (17 next month)
Height - 6ft / 6ft 1
Weight - 187-190 mid-day

Pics: When would you like pics? In the morning after sleep? Or in mid-day?

I have discussed this with Eric, and got my mentality right. He opened my eyes to understand what I really want to do, and how to say it because the way I explained it to him was ridiculous.

I don???t want to do any ???yo-yo dieting???. Straight up slow BF loss, while maintaining muscle, or if not gaining more muscle. I won???t be hopping on a scale at all during the fat loss, just by visualization. However, a suggestion by Eric was to continue on doing my strength routine, and introduce conditioning. I plan on fully doing that, but I want to get a diet set along with that to help body fat loss as well as some cardio.

???Yo-yo dieting??? is cutting and bulking, and taking a drastic approach to cutting where the plan is to lose a lot of weight in a short period of time, but you lose a lot of muscle at the same time. And usually when you go off the cut you will gain the weight back, I want to maintain a steady fat loss, and keep it off after.

What would a diet look like to help? I will be asking tons of questions if you don???t mind. I know about dieting, but I just need help making sure everything is set, I know a diet would look like:

Breakfast
(eggs, a 3:1 white to yolk ratio)
Fruits
2-3hours later
Meat
Fruits
Veggies

2-3hours later
Meat
Fruits
Veggies

2-3hours later
Meat
Fruits
Veggies

2-3hours later
Meat
Fruits
Veggies

2-3hours later
Meat
Fruits
Veggies

Should I cut out foods after 7? Or that just a myth?
I plan on starting this slow fat loss in February. I am starting accutane in February as well, so my diet has to be strict.
I don???t eat anything sugary, or drink milk. So I???m fine there.

Reasons for fat loss:

A lot is based on family history, and I don't want to take the same path. I know I won't, but my parents are willing to get the foods now, buy anything I need, and make the foods for me. Something that I cannot be 100% sure would happen later on in life.

As well, I was just talking to my dad, I don't normally do it much but he wishes he could have been slimmer, and has a good body. He also knows it takes great dedication, and a lot of mental work to achieve that. I want to do it for myself and for my dad as well. It is my own personal goal, always has been and will be. I want to achieve this.

QUESTIONS

How will my routine change? When will I do cardio, how much of it, and what type? Would I be doing cardio after my workouts, or strictly on off-days, with Thursday not counted because I squat on Friday. Would I be doing running? Or a steady pace cardio for an hour or two? Or 30minutes?
Would I be doing more isolation lifts, or can I stick with compound lifts?

I would love some help with a diet please.

Do I have to track everything and make sure I hit a certain amount of fats/carbs/proteins each day?
How will serving sizes work as well? THIS IS a major part I am always confused about. How will I go by portioning it so I can hit the target macros each day.


Really appreciate all the help!

hey, u should try a low-carb diet but with a carb spike up post workout, it worked great for me tho. gl

 

[hagaroids]

body hair FTMFW- you are an animal OP- get pumped!

 

[Ark94]

loved the workout!!!!! it was very tough switching to short rests, but i was surprised i could do it! And it was really fun, but for some reason it took me 2 hours. Around an hour 40minutes for the workout, and then 20minutes of the cardio.

I took 1-2minutes rest between each set, was weird it took me this long, didn't mind because once I'm in the gym i won't leave till I'm done, but Built had said it would take 40minutes.

Here is what i did:
(weight x reps x sets)

Back Squats (had no idea what weight i could do, so worked up to weight)
95x4
115x3
135x3
155 x 5 x 3

Deadlifts
135x5
195x3
205x2
225x1
235x1
255 x 5 x 3

Weight Pull-ups - 5lbs ( messed this up, was suppose to do chin ups)
5lbs x 5 x 3

Military Press
45x5
65x3
75x2
85x1
100 x 5 x 3

Seated Cable Rows
80 x 7 x 3

Barbell Bench Press
45x5
95x3
115x2
135 x 5 x 3

Bosu Ball Crunches
10lb x 6, 10lb x 8, 10lb x 7

20 Minute Low Intesity Cardio
Incline: 2.0
Speed: 3.6 mph
^^ (for 10 minutes)
Incline: 3.0
Speed: 3.6 mph
^^ (for 10 minutes)


felt like i was walking on air after the treadmill




LOVED THE WORKOUT!!!

 

[Built]

Sorry it took you so long - but glad you liked it.

 

[Ark94]

Sorry it took you so long - but glad you liked it.

Oh don't be sorry built! it was an awesome workout, i don't care if it took my 1 hour, or 5hours

 

[Built]

I do. Your workout shouldn't take you that long. The work sets should take you about thirty-fifty seconds each, and there are 21 of them in the workout. If you rest two minutes after each set, that's still about an hour. That being said, if you like to chat a bit at the gym and take longer rests, your workout will draw out longer and I remain unconvinced this is a bad thing. Sometimes it's good to hustle a bit, sometimes I like to relax and enjoy the process.

 

[Ark94]

I do. Your workout shouldn't take you that long. The work sets should take you about thirty-fifty seconds each, and there are 21 of them in the workout. If you rest two minutes after each set, that's still about an hour. That being said, if you like to chat a bit at the gym and take longer rests, your workout will draw out longer and I remain unconvinced this is a bad thing. Sometimes it's good to hustle a bit, sometimes I like to relax and enjoy the process.

Oh, well i honestly cannot say why it took so long.
I don't have ANY friends at this gym. I switched from a gym where i went to, i knew everybody there and my workouts would always go off task, to a gym where i know NOBODY, and i am straight focused on my workouts only.

Only reason i can think it took so long was during deadlifts. There was a guy working deadlifts in front of me, and we would rotate, but sometimes i would take 2minutes rest, be ready to go and he jumps onto his bar and does a set. Then i would have to wait till he was done and jump into my set.

Reason i couldn't deadlift same time as himis because my ass would be in his face

Plus it was a monday and was quite busy, so i did have to wait for some racks. Wednesdays and friday's die down quite a bit

Can't wait till February/march!!! all the new years resolution people will be gone by then

 

[Ark94]

Just calculated it, and i have 43 sets. So double your one hour estimation

It was weird though, i took maybe a minute rest between warmup sets, then 2minutes rest before my working set. Then i would hop right into it.

Wednesdays workout i will do 30second rest between warmups, or even less (whatever time it takes to put on the additional weight). Then 1-2minutes rest between working sets.

I'll let you know how it goes shouldn't go longer than 1:30 including cardio i would guess.

 

[Built]

Why 41 sets?

7 exercises, 3 sets per exercise, that's 21 sets.

What am I missing?

 

[Ark94]

Why 41 sets?

7 exercises, 3 sets per exercise, that's 21 sets.

What am I missing?

You got 7 exercises, and 3 sets per exercise. That is only the working sets.

Add on the warm ups i did, and thats 41. Unless i did something wrong.

 

[Built]

You didn't - but I don't think I do as many warmup sets as you do. I don't think I lift as heavy as you, either (except for squats!) - if you're okay with a long-ish workout and you feel good for now, it ain't broke so don't fix it.

 

[Ark94]

You didn't - but I don't think I do as many warmup sets as you do. I don't think I lift as heavy as you, either (except for squats!) - if you're okay with a long-ish workout and you feel good for now, it ain't broke so don't fix it.

Ha. I don't lift heavy at all I'm a little pussy when it comes to weights
But i got to stop comparing myself to guys that have been working out longer than me and who can squat like 300-400 pounds.

I don't think I do as many warmup sets as you do

Well, i am not even sure if i SHOULD be doing that many warmup sets.
At my previous training with gustrength, the always told me to warmup like mad because it helps prevent injuries. and there theory was if i was going to do a working set of 255x5x3 for deadlifts i should warmup like:

135 x 5 x 2 (gets your body warmup up, joints ready)
185 x 3 x 2 (working up a load, warming up your body)
205 x 3 (body realizes your lifting heavier, getting prepared for working set)
225 x 1 (body sees your lifting heavy, getting joints ready for working set)
235 x 1

That was there theory to an extent. I truly have no idea how i should warm-up for a lift, so thats what i go by.

I also always do mobility drills before any workout to get my body loose.

 

[Marat]

At my previous training with gustrength, the always told me to warmup like mad because it helps prevent injuries.

...it also will wear you out. You'll be tired before you get to your work sets.

You mentioned mobility drills -- that's a good thing. I'm a fan of Joe DeFranco's Agile Eight. Scroll down a bit and you'll find that -- I'm a fan of that as my warmup.

To get ready for your major lifts (squat, deadlift, bench, press, olympic lifts, etc.) I'm a fan of the protocol that is recommended by Jim Wendler:

The percentages refer to a percentage of your 1 Rep Maximum.

1x5 at 40%
1x5 at 50%
1x3 at 60%​

For instance, if your approximate max deadlift is about 350 pounds, you would do a set of 5 at about 140 pounds, a set of 5 at about 175 pounds and then a set of 3 at about 210 pounds.

After that, you're ready to go on to your work sets.

 

[Ark94]

...it also will wear you out. You'll be tired before you get to your work sets.

You mentioned mobility drills -- that's a good thing. I'm a fan of Joe DeFranco's Agile Eight. Scroll down a bit and you'll find that -- I'm a fan of that as my warmup.

To get ready for your major lifts (squat, deadlift, bench, press, olympic lifts, etc.) I'm a fan of the protocol that is recommended by Jim Wendler:

The percentages refer to a percentage of your 1 Rep Maximum.

1x5 at 40%
1x5 at 50%
1x3 at 60%​

For instance, if your approximate max deadlift is about 350 pounds, you would do a set of 5 at about 140 pounds, a set of 5 at about 175 pounds and then a set of 3 at about 210 pounds.

After that, you're ready to go on to your work sets.

You're right about it wearing me out, its quite the volume just for warmups.

Will definitely have to check out that link!
Tonight going to be following that format for warmups and see how it goes

Appreciate the post, helped me figure out my warmups better.

 

[Built]

FWIW, I don't warm up for every lift. For instance, if I just did bench, I won't warm up for rows. Hell, I never warm up for rows - I'll often start with rows because they warm me up for pressing.

I warm up for squats, but I may not bother warming up for deads if I just did my squats since I'm already warm. It depents what I'm doing. If I'm doing low-rep work on just a few lifts, I'll do warmups for those lifts. For a workout like this one, I'll do some sort of dynamic warmup, then just go right into my lifts.

You'll have to judge by how you know your own body, but your warmups seem excessive for the weights you're doing and for this type of workout.

 

[Ark94]

FWIW, I don't warm up for every lift. For instance, if I just did bench, I won't warm up for rows. Hell, I never warm up for rows - I'll often start with rows because they warm me up for pressing.

I warm up for squats, but I may not bother warming up for deads if I just did my squats since I'm already warm. It depents what I'm doing. If I'm doing low-rep work on just a few lifts, I'll do warmups for those lifts. For a workout like this one, I'll do some sort of dynamic warmup, then just go right into my lifts.

You'll have to judge by how you know your own body, but your warmups seem excessive for the weights you're doing and for this type of workout.

The bolded is my biggest problem. I don't want to do anything wrong, so i have never listened to my body, i have listened to what other people told me to do. For example, one question i have:

deadlifts. i did 255x5x3 Monday. It was good, form was good, not really hard.
Today deadlifts were very tough, could barely get 255x5 for 1 set, and my form would suffer. Now, i know my body could not handle it, but i kept on doing 255, i thought if i lowered the weight i would have done it wrong and not gotten benefits from it. Was i wrong in continuing on doing 255? should i have listened to my body and just done a lower weight for the remaining sets? Thats what my body was telling me to do.

Other than that, the workout was awesome! the weights were tough, but it was definitely a good workout!

It didn't take that long either!!! It took 1 hour for the workout itself (minus chinups, couldn't get use of the chinup bar), then 20minutes of cardio at the end. But definitely a fun workout.

FWIW

Its not coming to me, what does that mean?



I hope you don't mind all the questions. I just want to help myself gain better knowledge about this all, and to learn what to do better.

 

[Ark94]

Workouts have been great, i "listened" to my body on friday and ended up doing lower weight, but at 8 reps for certain exercises.


As far as my end workout goes, should i be just walking? or jogging?

And how is my dieting going to look like?

 

[Built]

Workouts have been great, i "listened" to my body on friday and ended up doing lower weight, but at 8 reps for certain exercises.

As far as my end workout goes, should i be just walking? or jogging?
And how is my dieting going to look like?

Walking is fine. We'll talk diet in a bit.

 

[Ark94]

Walking is fine. We'll talk diet in a bit.

Sounds good. I have been walking, but it just came up with my cousin that i should at least jog, so i wanted to clarify.