BurningMaverick

Ok, i am needed some advice. I have been slowly working out for about a month or so and i am looking to lose all the dat that i have and gain muscle and to get a clean cut. I have been trying my best to eat healthy like this is my diet for the most part.
Morning= banana and apple and a 20z bottle of propell water
Lunch= chicken pot pie with water and apple
Dinner= usly a salad or something else aroufn that area that is good for me.

For my working out routine i have been going to ther gym and running 2-3 miles then bench press, incline bench, squats, preacher curls, reverse curls, dumbelll curls, leg press, caf raises, and some abe stuff.

I have gone from being 268 to about 233 or so as of about a day or two ago.
I was wondering if anyone could tell me what i should be doing what i need to work on, ect. Thanks oh and i will get a pic up soon.

digitor

It is difficult to gain muscle and cut at the same time, but since you are a beginner and you seem to carry a lot of bodyfat it is possible. My advice would be to concentrate purely on cutting until your bodyfat is down to 12-15%, and then bulk.

You will not gain any muscle on that diet, which seems to be very low calorie for even a cutting diet, but if it keeps you shedding the lbs, that is good.

If you want to gain muscle, you will need to eat far more food than that. That seems a very low calorie diet even for cutting IMO. To gain muscle you will need lots of complex carbs, i.e. oats, pasta, rice, wholemeal bread, and lots of high quality proteins, such as chicken, turkey, beef, tuna, milk, cheese and also whey protein for post-workout nutrition. You can increase your protein intake now, but keep the carbs and fat low until you start to bulk once you have cut.

You don't want all those isolating bicep exercises. Concentrate on cardio work for now, 5 times per week at 65% of your MHR to increase fat burning and for 40 minutes. Once you have shed the fat, hit the heavy compound exercises like squats, deadlifts, bench presses, rows, chinups, shoulder presses and so on and avoid the isolating movements. The only way to gain muscle is to progressively overload your muscles by gradually increasing your workload (weight x reps), and by eating a caloric excess (save that until you have cut!). It is hard to progress strength-wise with isolations, and you won't be strong enough yet to benefit from them.

BurningMaverick

Hey thanks for the advice. I belive my bf% is between 15-19% not sure though. But i think what i am mainly going for is trying to just cut the fat off then once i get down to like 10% bf i'll start doing some bulking and not so much cuting but i think personaly i need to cut. Idk though.
ok here is a recent pic of me, and u'll notice why i am trying to get in shape. lmao
http://img.photobucket.com/albums/v2...k/IM000212.jpg

Abyss

Yep u defintley need to cut! Like the above said eat more meals.

Remember:

1. 6-7 small meals a day, each meal should consist of lean protein, good complex carbs and good fats.

2. Drink PLENTY of WATER!

3. Sleep well

4. Eat alot of fibre like broccolie, veggies etc.

5. 3-4 times a week cardio/along with a lifting routine

I will also read the articles around this board!!

GOOD LUCK!

BurningMaverick

Thanks man u've been a great help, i get on that.

Roger

pie = naughty, if youre pretty chuby cut, then bulk, if youre very skinny, bulk then cut, in cut do cardio 5X a week, and stick to around 1500-2000calories a day

Abdominator

Keep up the good work on cutting the weight, but you'll really need to improve your nutrition if you want to get the best results. Here's a link to an article I wrote about gaining muscle mass and what you need to do to:

http://fitness.skippypodar.net/3principles.html

As the above poster mentioned, it is very difficult to cut body fat and gain significant muscle mass at the same time, but it is possible, with discipline and consistency.

First, you'll need to eat smaller, more nutritious meals more frequently throughout the day. The potpies will have to go eventually, due to they're high fat content. Focus on preparing your own meals, and eat smaller portions more frequently so that your metabolism speeds up.

Secondly, it sounds as if your weight training routine is more "hit and miss", which for the average person isn't bad, but as a bodybuilder, you'll do want to have a focused regimen for a long enough period of time so that you'll see results.

Message me back if you have any questions or concerns. I'll be keeping my eye out for your progress.

- Skip

BurningMaverick

Ok, i usually go the gym every day during the weekday, 5 times. I normally do:
flat bench 3sets of 10 at about 120lbs
incline bench 3 sets of 10 at about 100lbs
DB curls 3 sets of 10 at about 30 lbs
ez bar curl 3 sets of 10 with about 40 or so lbs
revers curl 3 sets of 10 with 20-30lbs
shoulder press with DB 3 sets of 10 with 30lbs
DB chest flys 3 sets of 10 with 30lbs
DB bech press 3 sets of 10 with 30lbs
Squats 3 sets of 10 with 225lbs
deadlefts 3 sets of 10 with about 205lbs
leg press 3 sets of 10 with 300lbs
and some normal abe work outs
I havn't ran in about a week due to a hurt ankel from last year baseball game and what not, but i was wondering if this was a good workout routine? and also i was needing some advice of a diet, the problem i am having is time to eat, i am very restricted for time, i work 8-12 and the go school from about 12:30 untile 5 and then at 6 i go to the gym untile about 9, then i come home and hit the sack around 11 or so. So yeah i was wondering what would be a decient diet for me to cut on. As u can tell i need to cut not bulk but cut and cut hard, i have untile dec 26 to get as low as i possible can, i have a bet with a friend that i can't get a decent looking body due to the fact that most everyone in my family is over whieght, and i want to change that, i am sick and tired of being called the fat kid and what not so i think it is about time to change things around, so about how far do yall think i can get by then? thanks again for everyones help.

deadlift58

you need some sort of training split for your weight workouts. doing the same thing every day is just gonna lead to overtraining and not a whole lot of anything getting accomplished

Pfabrizi1

^^^ exactly

And when you do cardio, try to do it 8 hours either before or after a workout(if its on a workout day) so your body doesn't go catabolic.

AddictedLifter

Yeah try to keep the cardio and lifting on seperate days if possible. If not, then at least 8 hrs apart.

Also, your diet needs some work. Even for cutting, I don't think you're eating enough. Remember this -

Eat 6-8 small meals a day every 2-3 hrs, composed of Protein, Carbs, and Fats.

Protein - Chicken breat, Steak, Turkey meat, Lean burgers, Tuna, Salmon, Eggs, Cheese, Whey shakes.

Carbs- Oats, Whole Wheat Pasta, Whole Wheat or Whole Grain Bread, Potateos, Brown rice.

Fats - Almonds, Natural Peanut butter, Olive Oil, Fish oil, Flax oil.

Also, strive to eat 1-2g protein/lb bodyweight. And remember, just because your cutting doesen't mean you can't cheat every once in a while I cheat at least once a week...Helps psychologically.

Anyways, those are some basic guidelines. Hope this helped!

BurningMaverick

ok, i understand what yall are talken about....but i got a few more ? if yall don't mind me asking. Well i think i'll start the 5x5 program and then seeing as i'll have tuseday, thursday, and saturday off from lifting i'll run on those days and us sunday as a total rest day. Does that sounds like it shoudl work, well for the whieghts part. i'll post the routine up as soon as i get it all together. And the nutri. Well thats the only realy hard part, i work at a desk job, but i do alot of runnning around either within the building or i am driven out to someones land or something or another. If i were to eat 3 decent meals could i make the 3 others kinda like snacks i guess, b/c it is jsut hard for me to get to anything around here that is healthy. If that would work what would be some good healthy snacks that coudl cover for those 3 meals?
Thanks again, yall a lot of help.

JellyBeans

Yeah that would be fine for working out. 5x5 is a great program. As for eating at your work. Why is it hard to eat at a desk job? Your sitting around all day, wouldn't that make it easier? You can eaily eat while working. Just bring your meals to work like in a tupperware container Like chicken breast, tuna sandwiches, brown rice ect...

Pfabrizi1

Yeah it seem fine man. You could have 3 decent meals and 3 smaller ones if its necessary. Try getting a nice protein shake that could replace a meal, or some kind of protein bars especially if you do a lot of running around from place to place at your job.