The Official Stupid Question Thread

[Strength.Honor]

Well heres my goals could you give me advice on what to do?

When my off season roles around I need to get down from around 20% BF to 14 or 15%.

I need to gain as much strength as possible and muscle mass would be a good thing too.

I have 9 months to do this so whats your take on this?

Well how are you eating now? And how did you eat to get up to 20% bodyfat?

Depending on that, you could switch to just eating cleaner and that could make a significant difference. Otherwise, to shed fat, you will need to go back down in calories, to either maintenance or a deficit.

It is not probable to try and lose 5-6% bodyfat while expecting to gain muscle mass. You can gain strength, but not significantly.

[rubik_3x3x3]

Well heres my goals could you give me advice on what to do?

When my off season roles around I need to get down from around 20% BF to 14 or 15%.

I need to gain as much strength as possible and muscle mass would be a good thing too.

I have 9 months to do this so whats your take on this?

You can gain strength in a deficit, so I would probably go ahead and go into a slight caloric deficit (~300 a day) while trying a strength-based lifting routine, then do the same or a new routine to keep gaining strength while in a caloric excess of 300-500 cals a day, depending on weight gain desired. Go to the nutrition forum and look at the stickies there for more info on the caloric deficit/surplus, because it's more than I can write into this post, and it's reasonably laid out in there. Good luck.

[NewbieX2]

You can gain strength in a deficit, so I would probably go ahead and go into a slight caloric deficit (~300 a day) while trying a strength-based lifting routine, then do the same or a new routine to keep gaining strength while in a caloric excess of 300-500 cals a day, depending on weight gain desired. Go to the nutrition forum and look at the stickies there for more info on the caloric deficit/surplus, because it's more than I can write into this post, and it's reasonably laid out in there. Good luck.

I would go with something like this. Or cut, then bulk, then cut again. You could continue to bulk and go on one huge cut, but that would be more of a pain, I think. You have 9 months so I'd spend like a month and a half cutting in the beginning, then a month and a half cutting at the end, so you still have 6 months to bulk.

[BBNobu]

Need help, This might be a little long but please help. I'll make it short.

I live in a condo, there's a gym but only free weights up to 55 pounds and useless machines. No barbells, No Lat machine and so on.

I found a new gym that is close to my house, Per entry is 5 Dollars, Monthly fee is 65 dollars + first time registration fee 25 dollars.

Rather than paying for the monthly fee, I figured If I went there twice a week, It would only cost me 40 dollars a month. What do you think?

My workout schedule is like this
Wed : Chest / Triceps
Thurs : Legs
Friday : Rest
Sat : Back / biceps
Sun : Shoulders

Is there any other split routine I can do instead of my current one to fit in my situation?
I'm trying to bulk up and increase my lifting stats for bench press, squats and deadlifts.
(I had an injury back then so my stats are currently 0 now. trying to go back up )

The 5 dollars per entry cost is motivating me to really kill myself at the gym so I don't waste that 5 bucks lol.

Also, I kinda get intimidated when there are bigger guys than me at the gym, I'm used to my condo gym seeing skinny swanky dudes so yea.

[Strength.Honor]

I would go with something like this. Or cut, then bulk, then cut again. You could continue to bulk and go on one huge cut, but that would be more of a pain, I think. You have 9 months so I'd spend like a month and a half cutting in the beginning, then a month and a half cutting at the end, so you still have 6 months to bulk.

More so, I'd try to shed as much of the bodyfat as possible within 3 or so months with trying to hold onto as much strength as possible, then go clean bulk from there on out.

Recomping won't be effective. You have 9 months, cut then clean bulk.

[nusa]

Well how are you eating now? And how did you eat to get up to 20% bodyfat?

Depending on that, you could switch to just eating cleaner and that could make a significant difference. Otherwise, to shed fat, you will need to go back down in calories, to either maintenance or a deficit.

It is not probable to try and lose 5-6% bodyfat while expecting to muscle mass. You can gain strength, but not significantly.

I've always been at around 18% and when I started bulking on SS and then football came along I just ate as much as possible. I kind of figured it was unrealistic so I thought I would do a 3 month cut and 6 month bulk, In 3 months could I attain the Body fat I want?

You can gain strength in a deficit, so I would probably go ahead and go into a slight caloric deficit (~300 a day) while trying a strength-based lifting routine, then do the same or a new routine to keep gaining strength while in a caloric excess of 300-500 cals a day, depending on weight gain desired. Go to the nutrition forum and look at the stickies there for more info on the caloric deficit/surplus, because it's more than I can write into this post, and it's reasonably laid out in there. Good luck.

Alright thanks

[joebrosef]

fullbody routine.

go with something like all pros routine or upper/lower if you are only planning to go 2x/week.

[Strength.Honor]

Need help, This might be a little long but please help. I'll make it short.

I live in a condo, there's a gym but only free weights up to 55 pounds and useless machines. No barbells, No Lat machine and so on.

I found a new gym that is close to my house, Per entry is 5 Dollars, Monthly fee is 65 dollars + first time registration fee 25 dollars.

Rather than paying for the monthly fee, I figured If I went there twice a week, It would only cost me 40 dollars a month. What do you think?

My workout schedule is like this
Wed : Chest / Triceps
Thurs : Legs
Friday : Rest
Sat : Back / biceps
Sun : Shoulders

Is there any other split routine I can do instead of my current one to fit in my situation?
I'm trying to bulk up and increase my lifting stats for bench press, squats and deadlifts.
(I had an injury back then so my stats are currently 0 now. trying to go back up )

The 5 dollars per entry cost is motivating me to really kill myself at the gym so I don't waste that 5 bucks lol.

Also, I kinda get intimidated when there are bigger guys than me at the gym, I'm used to my condo gym seeing skinny swanky dudes so yea.

I don't know your financial situation but I would just buy the monthly membership.

However, if you go to the gym twice a week you could do a full body workout, then do arms and other auxiliary lifts at your condo gym.

[nusa]

I would go with something like this. Or cut, then bulk, then cut again. You could continue to bulk and go on one huge cut, but that would be more of a pain, I think. You have 9 months so I'd spend like a month and a half cutting in the beginning, then a month and a half cutting at the end, so you still have 6 months to bulk.

I know it differs for everyone but how much Body fat should I expect to lose in a 3 month time frame?

[progress82]

Back. I always felt as pullovers were a lat isolation movement.

according to arnold encycolpedia, the lat pullover is meant to pull your ribs upward in order to push your chest muscles out further. This movement will improve your poses such as side chest giving you a more beastly appearance.

http://forum.bodybuildingpro.com/att...1&d=1085695937

[Strength.Honor]

I've always been at around 18% and when I started bulking on SS and then football came along I just ate as much as possible. I kind of figured it was unrealistic so I thought I would do a 3 month cut and 6 month bulk, In 3 months could I attain the Body fat I want?

If you ate significantly better and added in cardio. Keep your protein intake high. And go into a caloric deficit, yes you could. 3 months is a long time to shed 5%, you could probably do it sooner if you were just eating everything in sight to get to that 20%. As soon as you hit your mark though, I would go straight into a clean bulk, keep cardio 2-3x per week on the bulk.

[rubik_3x3x3]

TL;DR

No, I read it lol.

As for the bigger guys, none of us look at anyone but each other and the occasional ass-hangin-out chick. (I have no avi, can't be big lol ).

I like the idea of using a real gym to supplement the small gym at your place to save a few bucks. If you feel like your smaller gym will work for half the workouts, I'm actually kinda impressed at the creativity of it.

Your split looks fine, as long as you bring the intensity and eat the appropriate calories and protein. Make sure not to forget about traps, calves, rear delts. Calves and rear delts get overlooked, and didn't see traps listed.

One concern: "I feel kinda tired and don't wanna spend $5" could happen a lot, so be wary of that. You know? $5 is motivation once you're in there, but it demotivates you to go at all.

[nusa]

If you ate significantly better and added in cardio. Keep your protein intake high. And go into a caloric deficit, yes you could. 3 months is a long time to shed 5%, you could probably do it sooner if you were just eating everything in sight to get to that 20%. As soon as you hit your mark though, I would go straight into a clean bulk, keep cardio 2-3x per week on the bulk.

Oh well I was just trying to keep it reasonable, do you think I could get down to 12% in 3 months because I'd like to maintain at around 14-15% through out my season and clean bulk will add a little fat?

[joebrosef]

according to arnold encycolpedia, the lat pullover is meant to pull your ribs upward in order to push your chest muscles out further. This movement will improve your poses such as side chest giving you a more beastly appearance.

http://forum.bodybuildingpro.com/att...1&d=1085695937

u mean arnolds brotacular brocyclopedia?

[Strength.Honor]

Oh well I was just trying to keep it reasonable, do you think I could get down to 12% in 3 months because I'd like to maintain at around 14-15% through out my season and clean bulk will add a little fat?

12% might be pushing it with still trying to maintain the strength you have at 20%. I think you should just diet and add in some cardio to your lifting for a while and see where you end up. I can't tell you exactly how much body fat you can and cannot lose. I can just tell you 3 months is plenty of time to make a significant change, then you have 6 months to gain back strength and size.

[florida1dan]

I'm almost 200 lbs around 16% bf. Say I add nothing but pure muscle mass (don't ask how ) like 20 pounds. If I still had 32 lbs of fat, and more muscle, would that effectively lower my bodyfat?

[nusa]

12% might be pushing it with still trying to maintain the strength you have at 20%. I think you should just diet and add in some cardio to your lifting for a while and see where you end up. I can't tell you exactly how much body fat you can and cannot lose. I can just tell you 3 months is plenty of time to make a significant change, then you have 6 months to gain back strength and size.

Okay thanks man appreciate it.

[BBNobu]

I don't know your financial situation but I would just buy the monthly membership.

However, if you go to the gym twice a week you could do a full body workout, then do arms and other auxiliary lifts at your condo gym.

Thank you!

Ahh.. I guess I'll just get the monthly membership.
A full body workout seem too extreme for me Since I'm gonna get the monthly membership, Is there anything else I can do to my workout split? Like more workout or something? Wanna get the best out of my money. It's really close to my house so Traveling is not a problem.

No, I read it lol.

As for the bigger guys, none of us look at anyone but each other and the occasional ass-hangin-out chick. (I have no avi, can't be big lol ).

I like the idea of using a real gym to supplement the small gym at your place to save a few bucks. If you feel like your smaller gym will work for half the workouts, I'm actually kinda impressed at the creativity of it.

Your split looks fine, as long as you bring the intensity and eat the appropriate calories and protein. Make sure not to forget about traps, calves, rear delts. Calves and rear delts get overlooked, and didn't see traps listed.

One concern: "I feel kinda tired and don't wanna spend $5" could happen a lot, so be wary of that. You know? $5 is motivation once you're in there, but it demotivates you to go at all.

Thank you and lol. xD

Well I was thinking it would but I doubt so.. The condo gym really suck badly.
Yep, the new gym has Calve machines and more so I'll work on the lagging bodyparts I couldn't work on due to lack of equipments.

Well I'll go for the monthly membership

Is there anything I can add to my split? I wanna workout more and get the best out of my money. I do calves together with legs, Traps and delts with shoulders. * Forgot to put that in, sorry*

[Strength.Honor]

I'm almost 200 lbs around 16% bf. Say I add nothing but pure muscle mass (don't ask how ) like 20 pounds. If I still had 32 lbs of fat, and more muscle, would that effectively lower my bodyfat?

Because you are gaining more muscle mass and keeping the same amount of fat, yes your body fat percentage would lower.

32/220 = .145%

[Strength.Honor]

Thank you!

Ahh.. I guess I'll just get the monthly membership.
A full body workout seem too extreme for me Since I'm gonna get the monthly membership, Is there anything else I can do to my workout split? Like more workout or something? Wanna get the best out of my money. It's really close to my house so Traveling is not a problem.

Check the first page where I listed 3 splits I have done. The last two are 3 day splits and are good for frequency. You could be at the gym 6 days a week with one rest day. Talk about getting the best outta your money

[musclefreak69]

I'm almost 200 lbs around 16% bf. Say I add nothing but pure muscle mass (don't ask how ) like 20 pounds. If I still had 32 lbs of fat, and more muscle, would that effectively lower my bodyfat?

yes, but gaining pure muscle mass with zero fat gain is hard and near impossible

[Strength.Honor]

yes, but gaining pure muscle mass with zero fat gain is hard and near impossible

Right, even with gear. However, I took it as a hypothetical question. No flaming in hurr.

[BBNobu]

Check the first page where I listed 3 splits I have done. The last two are 3 day splits and are good for frequency. You could be at the gym 6 days a week with one rest day. Talk about getting the best outta your money

WOOOO
Day 1: Chest/Shoulders/Tris
Day 2: Back/Bis/Traps
Day 3: Legs
Day 4: Rest (abs cardio)
Day 5 : Chest/Shoulders/Tris
Day 6 : Back/Bis/Traps
Day 7 : Legs

Is that right?

I heard about how this can lead to overtraining, is that an issue? Is there anything I should take note of or precaution of?

[Strength.Honor]

WOOOO
Day 1: Chest/Shoulders/Tris
Day 2: Back/Bis/Traps
Day 3: Legs
Day 4: Rest (abs cardio)
Day 5 : Chest/Shoulders/Tris
Day 6 : Back/Bis/Traps
Day 7 : Legs

Is that right?

I heard about how this can lead to overtraining, is that an issue? Is there anything I should take note of or precaution of?

Yes, that is right. Overtraining won't be a problem with that. As you can see, there is at least 48 hours rest per muscle group in that split. Especially with the rest day.

Maybe every four rotations take two days off instead of one. Just listen to your body, if it feels spent, take a day off, then just continue with the split the next day. Good luck man.

[BBNobu]

Yes, that is right. Overtraining won't be a problem with that. As you can see, there is at least 48 hours rest per muscle group in that split. Especially with the rest day.

Maybe every four rotations take two days off instead of one. Just listen to your body, if it feels spent, take a day off, then just continue with the split the next day. Good luck man.

Thanks man, I really appreciate this.

I'll put all this to work tomorrow, Gonna sleep now. Thanks again!

[nusa]

I had one last question, since I figured this is a non-flame thread I might as well take advantage of it, Does this sound right for my cut I plan on doing off season?

500 calorie deficit with 1.25xBW in protein, While on 5/3/1 to maximize my strength while on this cut and doing cardio on off days my goal is to lose 1-1.5 pounds a week, this sound good?

[Strength.Honor]

I had one last question, since I figured this is a non-flame thread I might as well take advantage of it, Does this sound right for my cut I plan on doing off season?

500 calorie deficit with 1.25xBW in protein, While on 5/3/1 to maximize my strength while on this cut and doing cardio on off days my goal is to lose 1-1.5 pounds a week, this sound good?

Sounds great man.

[nusa]

Sounds great man.

Alright thanks man I appreciate your help

[NewbieX2]

WOOOO
Day 1: Chest/Shoulders/Tris
Day 2: Back/Bis/Traps
Day 3: Legs
Day 4: Rest (abs cardio)
Day 5 : Chest/Shoulders/Tris
Day 6 : Back/Bis/Traps
Day 7 : Legs

Is that right?

I heard about how this can lead to overtraining, is that an issue? Is there anything I should take note of or precaution of?

Overtraining doesn't happen at the muscular level as a result of working your muscles too often. Check out this link.

http://madcow.hostzi.com/Topics/Trai...,_Recruitment:

[22TwentyTwo]

Is there a link I could get to explanations of certain lifts?

(proper chin-up, press etc. etc.)