No results

[patro]

Here's what I've been doing, every other day for 22 days. I'm not seeing results and need some help.

I eat breakfast of two eggs, guava juice, bread/butter/kaya (it's like honey).

Lunch: Normally salmon and white rice, watermelon, shredded cabbage with salad dressing and miso soup.

OR

Veg. foot-long Subway sandwich

OR

All vegetarian Indian food of rice, curry, vegetables.

Dinner: Usually noodles, or potatoes. maybe pasta.

No bullshit drugs or alcohol ever. No supplements or vitamins.

Day 1:
Run 1 mile

Biceps curls
25@40 lbs
15@60
10@80
10@100
10@120

Triceps Extentions
25@60
15@80
10@100
10@120

Chest Fly
15@60
10@80
10@100
10@120

Lateral Raises
15@60
10@80
10@100
10@120

Then I reapeat all again, but I start with the heaviest and go until total failure, then drop some weight and go lighter until TF, then lower and so on.

Day 2:
REST

Day 3:
Run 1 mile

Squats
15@140
10@160
10@180
10@200

Leg extentions
15@40
10@60
10@80
10@100
10@120

Leg curls
10@60
10@80
10@100

Then repeat again, starting with heavy and working until TF, then drop weight and go to TF again, etc.

Day 3:
REST

Day 4:
Same as day 1

Day 5:
REST

Day 6:
Same as day 2

Day 7:
Rest

I've done this 11 times (3 weeks) and I'm not seeing shit for results. What's up?



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EVERYBODY HAS THEIR OWN AGENDA

 

[Cackerot69]

You need to throw that plan out. Start from scratch.

First of all, what are you goals?

 

[GenetiKing]

You've gotta get down more protein too. How much do you weigh?

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Backstage, '75 Olympia:

Serge Nubret, "I look like I can take you."

Arnold, "Keep looking."

 

[patro]

I'm 27, weigh 193. You wouldn't call me fat, but I need to lose fat for sure. My goals are probably the same as every one else starting out: lose fat and gain muscle.

What do you mean, "start from scratch"? This is scratch. I just went to the gym and started this plan, with no real knowledge of what to do.



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EVERYBODY HAS THEIR OWN AGENDA

 

[Cackerot69]

I just meant to totally re-evaluate your program.

Gaining muscle and losing fat is possible, but you can't really plan for it. To gain muscle you need to consume more calories than you burn, and to lose fat you need to burn more calories than you consume.
Sometimes everything just happens to fall perfectly in place, and it just happens.

So, that shouldn't be your goal. Focus on one or the other. If it just happens, that's great...but don't try to make it happen.

I have been posting routines frequently lately. Instead of just giving you a routine, i will teach you how to construct your own.

First of all, regardless of your goals, life heavy. None of this light weight high reps to lose fat bullshit. You must continue to train to build muscle. Weight training has one purpose - stimulate muscle growth and strength gain.

Focus on multi joint compound exercises.

Progress. If you do not progressively increase the load on your muscles, they will not grow. They will not have a reason to grow. You have to force them to grow, and progressive overload is how you achieve this.

Train no more than 4 times per week. Preferably 2-3 times. With at least 1 day rest between sessions.

Keep training volume low. 4-8 sets for large bodyparts (Chest, Back, Thighs), and 0-4 for small parts (Arms, Traps, Delts, Calves, Forearms).

Additionaly, sleep as much as possible. At least 6 hours, preferebly 8-10.

 

[patro]

Crackerrot69 - OK cool. If I could lose fat first I'd be happier than puttin on muscle.

So losing the fat is my priority. But by building muscle won't I also lose fat?

I can lose fat by running, eating right, and hitting the gym so that's what I'm doing. Is my approach wrong?

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EVERYBODY HAS THEIR OWN AGENDA

 

[Cackerot69]

By gaining muscle, you will have an easier time losing fat when you decide to lose bodyfat. Gaining muscle alone won't cause you to lose fat.

Your approach is great. I would have to know your idea of "eating right" is, though.

 

[patro]

Cackerot69-

My idea of 'eating right' is maintaining a deficit of calories and keeping my fat low.

Shit, I have no clue.

The only thing I do is hit the gym hard for one hour solid every other day. Even though I don't know what to do, I figure I should at least establish the proper exercise mentality first.

But I'd be happy if my workout were actually doing something. I do know that I can run like a champ and not get tired easily.

So should I forego the weights to lose fat? Should I just do like 30-40 min of cardio (running damn hard) with no weights, 3 times a week? Would that make my fat loss quicker?

Thanks for all your help, man. This is an important part of my life - I'm on the threshold of becoming fit and I can't give up now.


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EVERYBODY HAS THEIR OWN AGENDA

 

[bignate73]

Originally posted by patro:
Cackerot69-

So should I forego the weights to lose fat? Should I just do like 30-40 min of cardio (running damn hard) with no weights, 3 times a week? Would that make my fat loss quicker?

no, weight training is activity that burns calories. ever heard the phrase, "you dont use it you lose it?" it applies to the this situation. you must keep with some sort of resistance training for your body to see a need to try to preserve your muscle. an all cardio regime tells the body to streamline itself and keep what it needs to accomplish the mission...ie cardio. with a caloric deficit you especially need to be concious of this because your body tends to go catabolic quickly and intense cardio only can amplify this effect.

take it away cackerot. just wanted to throw my .02 in.

 

[patro]

OK that's clear. Do the weights, keep the muscle.

But since when did cardio exercise accelerate catabolic activity? If I am on a caloric deficit diet and I do cardio I thought that would just make me burn fat faster; not muscle.

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EVERYBODY HAS THEIR OWN AGENDA