Question on workout to lose fat and gain muscle

[mcj82firebid]

I am a big guy. I am down to 255. I was wondering if I am doing 4 sets of 4 reps say on squats, bench and rows, will that help me lose weight but get buff. I want to be around 200 but buff.

[Guitarguru9909]

if your trying to cut up while still maintaining and gaining muscle trying going on a 4x15 one week and 3x8 the next alternate for about a month and you definately should see results. Keep your protein intake at about 200g/day for your size. Extra cardio after the weights would help, maybe some HIIT or anything really. Diet comes first though :) hope it helps and good luck with your transformation.

[mcj82firebid]

Well I have changed my diet. I eat about 2200 calories. On my workouts, I do the 4 sets of 4 one day, and the next its more like 4 sets of 12-15, and on one day its as many as possible. Then I work my way every two weeks to sets of 5 of 5 reps, and then 6 sets of 6 and so on till I reach 7

[JimmyChew]

Well I have changed my diet. I eat about 2200 calories. On my workouts, I do the 4 sets of 4 one day, and the next its more like 4 sets of 12-15, and on one day its as many as possible. Then I work my way every two weeks to sets of 5 of 5 reps, and then 6 sets of 6 and so on till I reach 7

Eating fewer cals is good, but to lean out you want to be sure and count the "calories from fat" in what you eat! time your carbs and protein.

As far as workouts go, it sounds like you're still leaning a bit more towards powerlifting. You may have a harder time cutting up with those workouts, but it is very hard to find the proper balance of workouts to retain strength and lean out. I'm trying it myself. I aim for more sets with a bit less weight, and higher reps. Still going heavy, but not 4x4 workouts. You can check my log if you want, it may help, may not.

Could you post your diet and workout for us??

[mcj82firebid]

This is somewhat my diet.

Breakfast - 1 whole egg, 7 whites, 1/2 cup of beans, 1 cup of OJ or Strawberry Banana V-8.
sometimes substitute(2 slices whole grain wheat bread) instead of beans
or - 2 slices whole grain reduced fat eggos w/1 cup of strawberries, and 1 cup of skim milk.

Lunch - on workout days chicken or lean meat, with 1cup of brown rice, and green beans or spinach
non workout - 1 can of Progresso soup.

Dinner - salad with either shrimp, tuna, chicken, or salmon, and 1 cup of peaches, strawberries or berries.

If snack usually an apple with 30grapes or some type of fruit. Especially after I workout.

[mcj82firebid]

Since I am new I am trying this.

Weeks 1-2 Monday
BB Squat 4x4 - 170
as a pair - BB Bench Press 4x4 - 170 lbs
BB Row 4x4 - 100 lbs
As a pair -DB shrug 4x4 - 100 lbs ----thinking of adding more
BB calf raises 4x4 - 130 lbs
15-20 minutes of punching bag

Wed.
As a pair - DB lunge 4x12-15 - 10lbs
BB Straight-leg Deadlift 4x12-15 - 60 lbs
As a pair - Diamond pushup - AMAP
Scapular - AMAP
Standing cable crunch - 3x30 20 lbs------thinking of adding more
15-20 minutes of bag

Friday
BB Deadlift - 4x4 110 lbs
as a pair - DB shoulder press - 4x4 - 40 lbs
Wide grip lat - 4x4 - 140 lbs.
As a pair - BB shrug - 2x20 - 50 lbs
BB calf raises - 2x20 - 60 lbs

Weeks 2-4 -
Monday
BB Squat - 5x5 - 170
Straight leg deadlift - 5x5 - 125
BB curl - 5x5 - 55
As a pair - BB Shrug
BB Calf raises - 3x30 - 60

Tuesday
As a pair - DB bench - 5x5 -50 total 100
BB Row - 5x5 - 100
DB Shoulder Press 5x5 -40



This is where I am at so far. majority is after 2wks increase 1 rep and add another set. 4x4, then 5x5, then 6x6, then 7x7. Up to 8wks. Once I finish I will decide if it was worth it.

[JimmyChew]

This is somewhat my diet.

Breakfast - 1 whole egg, 7 whites, 1/2 cup of beans, 1 cup of OJ or Strawberry Banana V-8.
sometimes substitute(2 slices whole grain wheat bread) instead of beans
or - 2 slices whole grain reduced fat eggos w/1 cup of strawberries, and 1 cup of skim milk.

Lunch - on workout days chicken or lean meat, with 1cup of brown rice, and green beans or spinach
non workout - 1 can of Progresso soup.

Dinner - salad with either shrimp, tuna, chicken, or salmon, and 1 cup of peaches, strawberries or berries.

If snack usually an apple with 30grapes or some type of fruit. Especially after I workout.

I would substitute all that fruit for veggies, personally. Especially the OJ, man. There's a lot more calories in there than most people think. Even if you're avoiding fats and processed carbs, the crazy sugar in the fruit (OJ being notorious for this) is going to stack up against you. The apples are ok (I lean towards the green ones) for a snack, but only say 1 a day or so. Apple and 30 grapes? Too much sugar, if ya ask me. Peaches, I'd skip. Berries are good for antioxidants and other nutrients, but again--I'd avoid the sugar in em. You've got a solid diet going on, but you add 35-50 grams of sugar to almost all of your meals, which I think may hold you back.

Just a few thoughts!

Cheers