Please Scroll Down to See Forums Below ok im 21 yrs old, and i weigh 165-170 at 5'7'' and i want to get back in shape. i heard the best way is to bulk up then cut down but i have no idea what kind of diet to be on for that or a workout routine. ive always been active in wrestling and boxing but they dont have a routine it was just practice, and scince then ive gotten lazy and need help on what to do??
help me build please!!!!
- Thread starter usafbrown
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http://www.elitefitness.com/forum/w...xercises-articles-more-start-here-655389.html
Here. I recommend Rippetoe's 3x5. I think its really great. You could also do the 5x5 or the other ones listed in there.
For diet, I would say find out how many calories you eat to maintain your weight and increase from there. If your maintained is 2500 calories, then maybe go up to 3000 and see how that does for a couple of weeks. Increase/ decrease by trial and error. Google a BMR calculator...that can give you a good estimate of your maintenance calories and increase from there. Eat 1 gram of protein per lbs. Get in good carbs and fats.
If you want to build muscle you gotta eat more than you do to maintain your bodyweight. If you want to cut first, then you must be in a caloric deficit. This may depend on person but its a general rule.
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the HST looks really good but i also need to work in a cardio soewhere and i noticed with HST is like a full body ecery other day with rest unbetween so it would be no goos to fun on rest days. then i read the thread on the perfect split and found the three day split and plan on usin that but with that can i do a monday wed, fri workout and the do like abs and running on tuesday and thursday? or is that to much in a week without rest inbetween?
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If you are referring to HST, then you would do the same exercises on Monday, Wednesday, and Friday.
You can do cardio up to 6 days per week, but you should have one day of complete rest with no weights or cardio.
Remember to always do your cardio AFTER your weights. If you do cardio first, then you will have burned your "energy" and will not have it for the weightlifting.
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