About me -- need guidance / workout plan!

[sirocco]

I have been a big kid my whole life -- from literally when I was born. 2 years ago I weighed 330 pounds -- pure fat -- now I weight 225. I have packed on a good amount of muscle...but I still feel like a cow..

i feel ive put on the muscle i just cant get rid of the rest of this weight...and i know i have a good body behind all of the fat -- any suggestions on bringing it out? ive been taking a lot of supplements and own a bowflex I just feel I have no direction when I go into the gym. I just do 2 sets of traditional excercises and run once in a blue moon.

pics:

[Zeake]

Lots of HIIT cardio.
Do some 100 yard sprints. 10 a day for a month and see what happens.
A caloric deficit will help also, and may be the most important part. Great transformation. Keep going.

[Lurrch]

if you want to lose weight why do you have a picture of a weight gainer ?

[Michael_c]

Dude, first of all, chill on the supplements a little & make your workouts / cardio intense.

For supplements try:
BSN's Atro Phex (1 pill, twice a day)
ON's Whey protien ~ first thing in the AM, pre & post workout
ON's Casein ~ right before bed

And keep your diet low in fat, and read what you eat. For every 5 grams of protien you take in, limit your carbs to 1 gram.

For a workout, this sounds crazy, but I promise you it will help burn up fat:

Mon, Tues, Thurs & Friday
Full body workout, 1 set of 100 reps
Start each workout with a 10 minute jog, and finish each workout with another 15 minute run. I would suggest keeping a log with you so you know what weights to use, when you can perform an excercise for 100 reps without stopping, increase the weight.

The object here is to burn calories. After 5 weeks of this routine, add more exercises. For example, if your workouts include DB bench presses, after 5 weeks add in incline DB bench presses, and so on.

Try this for a 2 months, then go back to a 'normal' routine.

Good luck and keep me posted if you try this!

[sirocco]

thanks for your help -- the pro complex gainer was for when I had to work late and needed a meal-to-go basically. i really appreciate your replies and it looks like im going to be running my ass off. i will update you with my progress.

the reason I was trying to lose fat and gain muscle at the same time is just the fear of losing the muscle

[sirocco]

Dude, first of all, chill on the supplements a little & make your workouts / cardio intense.

For supplements try:
BSN's Atro Phex (1 pill, twice a day)
ON's Whey protien ~ first thing in the AM, pre & post workout
ON's Casein ~ right before bed

And keep your diet low in fat, and read what you eat. For every 5 grams of protien you take in, limit your carbs to 1 gram.

For a workout, this sounds crazy, but I promise you it will help burn up fat:

Mon, Tues, Thurs & Friday
Full body workout, 1 set of 100 reps
Start each workout with a 10 minute jog, and finish each workout with another 15 minute run. I would suggest keeping a log with you so you know what weights to use, when you can perform an excercise for 100 reps without stopping, increase the weight.

The object here is to burn calories. After 5 weeks of this routine, add more exercises. For example, if your workouts include DB bench presses, after 5 weeks add in incline DB bench presses, and so on.

Try this for a 2 months, then go back to a 'normal' routine.

Good luck and keep me posted if you try this!

would the fruit blast protein pictures work ok? I have a large amount of muscle milk rtd as far as casein goes, i take those before bed sometimes.. checking out that bsn supplement now.

[grim83]

look, keep the the weights heavy and basic do 2-3 fullbody routines a week

for diet do this
4-6 meals a day
eat 500 calories below maintenence
eat at least 1 gram of protein/ per pound of bodyweight
drink only water and protein shakes

supplement
take a multi
use a whey and or casein protein powder
and after a few weeks add in a good fatburner

cardio
do 5x a week first thing in the morning
also do a session after each workout
alternate 20-30min of HIIT with 45min-1hr of liss. always do hiit after workouts

[sirocco]

look, keep the the weights heavy and basic do 2-3 fullbody routines a week

for diet do this
4-6 meals a day
eat 500 calories below maintenence
eat at least 1 gram of protein/ per pound of bodyweight
drink only water and protein shakes

supplement
take a multi
use a whey and or casein protein powder
and after a few weeks add in a good fatburner

cardio
do 5x a week first thing in the morning
also do a session after each workout
alternate 20-30min of HIIT with 45min-1hr of liss. always do hiit after workouts

this seems to be what ive been doing MINUS the hiit,liss, and staying 500 under maintinence. I will have to bring those in it seems

[grim83]

this seems to be what ive been doing MINUS the hiit,liss, and staying 500 under maintinence. I will have to bring those in it seems

yes, cardio and diet is the biggest part to weight loss

[ninjinja]

on off workout days I would also do some form of activity such as bike riding, swimming, jogging, shooting hoops, skipping.... what ever you are into you need to burn calories on those days as well... as for your workout I like the idea of the 100 reps on a full body that was suggested, really keep a diary of your food intake as well, this will help you know whats going in and what you need to change, as far as supplements stick with the basics for now a simple whey a Cassein and a the animal pack vitamins you are doing are good

[sirocco]

on off workout days I would also do some form of activity such as bike riding, swimming, jogging, shooting hoops, skipping.... what ever you are into you need to burn calories on those days as well... as for your workout I like the idea of the 100 reps on a full body that was suggested, really keep a diary of your food intake as well, this will help you know whats going in and what you need to change, as far as supplements stick with the basics for now a simple whey a Cassein and a the animal pack vitamins you are doing are good

thanks for the additional info -- thats PUMP, not pak -- they are for pre-workout. i am not too sure if I should still ake them, however I just ordered CL's orange triad and will switch to that as my daily.

[hardgainer786]

Follow the three guidelines as mentioned in the Sticky post on "Lose Fat" section:

- Workout 3 times a week with weights.
- Eat 1g protein / lb lean body mass.
- Reduce calories to lose 1-2 lbs / week


http://forum.bodybuilding.com/showth...hp?t=113693871

[Michael_c]

would the fruit blast protein pictures work ok? I have a large amount of muscle milk rtd as far as casein goes, i take those before bed sometimes.. checking out that bsn supplement now.

I loved muscle milk, but it tends to have a high fat content. ON's Casien is a sure bet I think, along with their Whey.

Just save those supplements you have, you can always use them at a later time.