how to get ripped.

I have been working out for about 3 years on and off. I am 6'2'' 240lbs but i have alot of body fat, and im tired of it. I am going to start taking hydroxycut to help me. What is a good way to get ripped, I heard that you should do alot of reps with less weight is that good. And how many lifts should i do per body part. I dont want to loose any muscle i want to gain alot of muscle but loose the weight, can that happen. Here is what my work out looks like right know
Mon: Chese-Back
Tues: Arms- shoulders
Wen: legs- Traps
Thurs: OFF
Fri: Chest-Back
Sat: Arms-shoulders- calves
Sun: OFF
So what do ya think, should i change anything. Im just tired of my gut, so i decided to stop lifting for mass and lift to get ripped. Is that a good idea is it good to get ripped and then lift hard with alot of weight with less reps. THanks alot for your help.,

first off... its really not necessarily the amount of weight or reps you do that builds muscle, but rather.. the intensity that matters... I recommend high reps lower weight during cutting, mainly because when you cut, you will lose muscle.. and sometimes (most of the time) that means losing strength..

now, first and foremost... you need cardio.. some recommend 20 minutes (excluding warmup) after a workout of high intensity cardio... I tend to agree with that... so, I would recommend that
you do that after every weight routine...

also, you might not want to double up the big muscle groups per day (ie. chest and back). With the limited amount of calories you are taking in, you just wont have the energy to complete the routine without your body catabolizing some muscle tissue...

Here is the routine I go by when I cut:

Mon: Tris & Bis
==========
Skullcrushers: 3x12
Triceps Pulldowns: 3x12
Triceps Pressdowns or close grip bench press: 3x12

Hammer curls: 3x10-12
reverse curls : 3x12
preacher curls: 3x12

Tues: Legs
========

Squats: 4x12
* Leg Press: 4x12
* Leg Extensions: 4 x12
Leg Curls: 4x12

* Alternate these 2 excersices.

Wed: Chest
=========
Flat Bench Press: 4x12
Inclined Bench Press: 4x12
Cable Crossovers: 4x12

Thurs: Back
========
Deadlifts: 4x10-12
Bentover Rows: 4x12
Lat pulldown (or chinups): 4x12

Fri: Shoulders
==========
Dumbell (or barbell) military press: 4x10-12
Lateral raises 4x12
Rear delt raises 4x12

Do calves every other day doing 4x20 on a different calf
excersice each day (seated calf, standing calf, donkey calf raises).

Do abs when you are not doing calves:
Crunches: 4x25
Leg raises: 4x25

REMEMBER! Cardio is done every post-workout for 20 minutes.

Diet... whew.. thats a whole new can of worms.. someone else care to help there?

I keep the lifting heavy regardless, you will lose more strength doing high reps and low weight, as your body will be accustomed to lack of heavy lifting over time.

I stress that cutting is 75% DIET!! Have a good diet, and then you will succeed.

You are exactly right Big H. Diet is the most important. Make sure to do a lot of cardio also. I recommend 40 min. about 3 times a week.

what is one of the best cardio exersizes you can do?....and also,does that hydroxycut really help?

Run. Box. Treadmill. Swim..
Ask about hydrooxycut on the supp board.

[QUOTE=ksquad21;72563]I have been working out for about 3 years on and off. I am 6'2'' 240lbs but i have alot of body fat, and im tired of it. I am going to start taking hydroxycut to help me. What is a good way to get ripped, I heard that you should do alot of reps with less weight is that good. And how many lifts should i do per body part. I dont want to loose any muscle i want to gain alot of muscle but loose the weight, can that happen. Here is what my work out looks like right know
Mon: Chese-Back
Tues: Arms- shoulders
Wen: legs- Traps
Thurs: OFF
Fri: Chest-Back
Sat: Arms-shoulders- calves
Sun: OFF
So what do ya think, should i change anything. Im just tired of my gut, so i decided to stop lifting for mass and lift to get ripped. Is that a good idea is it good to get ripped and then lift hard with alot of weight with less reps. THanks alot for your help.,[/QUOTE]



erm... CARDIO+DIET=NOT BEING FAT, don't use any supplements, don't do low reps. Eat low fat/health foods and go for a run!!

supps are good... I think I'm in the most physically fit condition I've ever been in (i know... sad), but I use a series of supplements. Especially protein. It's pretty hard to get the amount of protein you need out of food without taking in a ton of calories. A gram of protein alone yields 4 calories so it's heavy as it is. Supps are good, just need to read up on them and find out what works for you.

[QUOTE=mike35;74397]what is one of the best cardio exersizes you can do?....and also,does that hydroxycut really help?[/QUOTE]

Heavybag for 20 min

strong bump

[QUOTE=240sxdriver85;352289431] It's pretty hard to get the amount of protein you need out of food without taking in a ton of calories. A gram of protein alone yields 4 calories so it's heavy as it is. Supps are good, just need to read up on them and find out what works for you.[/QUOTE]

A gram of protein is heavy compared to what? A gram of a carbohydrate which also yields four cals or a gram of fat which yields nine? How many cals does protein within a supplement yield? :)

I would reitterate what others have already said. Put in the work, watch what you eat, and the rest will fall into place. Consistency is key.

[QUOTE=Big H;73127]I stress that cutting is 75% DIET!! Have a good diet, and then you will succeed.[/QUOTE]

I'd say diet is more like 90% when cutting.

The biggest favor you will ever do yourself to maintain your body changes over the long term is to forget about supplements for the time being (e.g. worrying about how hydroxycut will work for you). Dial in your diet, lifting, and cardio. Add in supplements as needed, but don't depend on them.

Yeah, almost all supps suck. I have never seen one (aside from protein shakes which I don't consider a "supp") that actually work in a real way. I have tried various creatine products (which just makes you look a little bigger by retaining water -- nothing permanent), various Nitric Oxide products (which don't seem to do much), various fat burners (which do nothing post-ephedra ban) and energy / strength type supps which are nothing but caffeine. Do like the others said and dial in your diet and routine.

Wait a minute... WTF did someone reply to a 7yr old message?

[QUOTE=ksquad21;72563]I have been working out for about 3 years on and off. I am 6'2'' 240lbs but i have alot of body fat, and im tired of it. I am going to start taking hydroxycut to help me. What is a good way to get ripped, I heard that you should do alot of reps with less weight is that good. And how many lifts should i do per body part. I dont want to loose any muscle i want to gain alot of muscle but loose the weight, can that happen. Here is what my work out looks like right know
Mon: Chese-Back
Tues: Arms- shoulders
Wen: legs- Traps
Thurs: OFF
Fri: Chest-Back
Sat: Arms-shoulders- calves
Sun: OFF
So what do ya think, should i change anything. Im just tired of my gut, so i decided to stop lifting for mass and lift to get ripped. Is that a good idea is it good to get ripped and then lift hard with alot of weight with less reps. THanks alot for your help.,[/QUOTE]

Yes, the diet is most important for getting ripped. That is the only thing I change to rip up. Eat meat and salads for dinner. No carbs. You will see a big difference. Train abs hard also. The better your abs look, the more you will keep strict because of the results.

[QUOTE=Flocoppertones;352328891]A gram of protein is heavy compared to what? A gram of a carbohydrate which also yields four cals or a gram of fat which yields nine? How many cals does protein within a supplement yield? :)

I would reitterate what others have already said. Put in the work, watch what you eat, and the rest will fall into place. Consistency is key.[/QUOTE]


you are absolutely right. it's just that i have been told several times to watch protein intake for this reason. one person told me that i should not use this because it will just make me gain weight and to only use stuff like amino fuel from twin labs, and another told me that protein is heavy and will bulk me up. after performing my own research, i found what you just said and on top of that, usually my shakes are a meal replacement anyhow so i don't really care how many calories it yields as long as it is keeping me from going into a catabolic state. Thanks for the caloric value on the others though, that actually helps me out a bit when i am counting cals in my head =).

[QUOTE=SledgeHammer01;352442321]Wait a minute... WTF did someone reply to a 7yr old message?[/QUOTE]

Hahahahaha I wouldn't have even noticed...Does this person even come on the forums nemore? lol

[QUOTE=TomGS;72666]I keep the lifting heavy regardless, you will lose more strength doing high reps and low weight, as your body will be accustomed to lack of heavy lifting over time.[/QUOTE]

This

[QUOTE=Big H;73127]I stress that cutting is 75% DIET!! Have a good diet, and then you will succeed.[/QUOTE]

+This

[QUOTE=kanemacbox;352263491]erm... CARDIO+DIET=NOT BEING FAT, don't use any supplements, don't do low reps. Eat low fat/health foods and go for a run!![/QUOTE]

=This. Correct. Lift heavy, and do cardio, and diet. To burn fat, you must be in a calorie defecit (cals burned > cals consumed). Cardio helps you burn more calories to get in a defecit. Lifting heavy helps you maintain your muscle. Girls lift light. If you want a girl body, lift girl weights. Diet will keep you in a defecit as well. A diet high in proteins and good fats with carbs strategically placed is best for your goals.

[QUOTE=mike35;74397]what is one of the best cardio exersizes you can do?....and also,does that hydroxycut really help?[/QUOTE]

Barbell complexes are great for fat burning. They are under rated but will tear you up. Hydroxycut can do nothing for you without a good diet. Get diet and check, then you can be a human lab rat for muscle tech and take a $100 bottle of something that may or may not work. Dieting works though 100% of the time.

man i hate hydroxycut i tried it once and i felt like crap during and after workouts and honestly i felt like crap through out the whole day and thats on top of the fact that it has so much bad press...has anybody tried anything better?

[QUOTE=inb8008;407821121]man i hate hydroxycut i tried it once and i felt like crap during and after workouts and honestly i felt like crap through out the whole day and thats on top of the fact that it has so much bad press...has anybody tried anything better?[/QUOTE]

yes...... eat less!

lol thread is 7 yrs old.. op is prob a ripped dude by now

bump.....11 years later....bro you ripped?

i am very thin and i am 20 years old my hight is 1.83 meters and my weight is 70 kg what kind of sport should i do in the gym and what kind of diet ?


i read here information about it and i want to ask you if this is true
??

[QUOTE=darkl92;1172139803]i am very thin and i am 20 years old my hight is 1.83 meters and my weight is 70 kg what kind of sport should i do in the gym and what kind of diet ?


i read here information about it and i want to ask you if this is true
??[/QUOTE]

mega bump of peace.

I recommend cycling and Jump ropes every weekend and lift heavy so that u will build muscle and keep mixing up...too much thinking on reducing will not gonna burn caleries.... all the best...