Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Results 1 to 11 of 11
  1. #1
    Registered User marshallbenji0's Avatar
    Join Date: Jan 2013
    Age: 27
    Stats: 200 lbs
    Posts: 73
    Rep Power: 0
    marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank)
    Visit marshallbenji0's BodySpace
    marshallbenji0 is offline

    So many programs avaiable! Goal = Definition (Thoughts and Help Please )

    Goal of my program is to get cut, I don't want to get too bulky at all. Already 200.2 LBS at 5'7. Photo of me being relaxed then flexing is my profile pic, Can't post any pics yet. Comments please!!!

    Mon - Spartacus Workout 1.0 (H.I.I.T with light db) can't post links yet

    Tues - Upper Body Strength Session
    Bench Press Super set with 1 Arm Row(90 sec rest), Military Press Super Set with Chin Ups(90 sec rest), Press ups Super Set with Fat man chins 3 sets max

    Close Grip Bench press Super Set with Triceps Pulls ALL EXERCISES ARE 4 SETS, 6 REPS THEN 5 THEN 4 THEN 6-8 EXCEPT FOR CLOSE GRIP SUPER SET WITH TRIS WHICH IS 3 SETS AND 8 REPS

    Weds - 40 Cardio recovery

    Thurs - Spartacus Workout 1.0 (H.I.I.T with light db) can't post links yet

    Fri - ????? Cardio or hit the weights room?

    Sat - H.I.I.T - Slow recovery jog 1 min, Hard pace 1 min. Repeat 5 times. REST 5 MINS then Slow recovery jog 1 min, Hard pace 1 min again

    Sun - Rest

    Thank you so much guys!!!!
    Last edited by marshallbenji0; 02-09-2013 at 10:57 PM.
    Reply With Quote

  2. #2
    Lack of iron &or sleeping SuffolkPunch's Avatar
    Join Date: Jan 2007
    Location: Ipswich, Suffolk, United Kingdom (Great Britain)
    Age: 43
    Stats: 5'11", 187 lbs
    Posts: 26,609
    BodyPoints: 1676
    Rep Power: 23281
    SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000)
    Visit SuffolkPunch's BodySpace
    SuffolkPunch is online now
    Definition will be achieved at 12% or less bodyfat. Try this:
    http://www.webcalcsolutions.com/fitn....asp?acctnum=3

    If you are a novice, do the routine I link to in here:
    http://forum.bodybuilding.com/showth...#post847953543

    Weight training and calorie counting should be your priority. Cardio is secondary to that - never let it interfere with your weight training. I would prefer to see it done only on non weight training days, restrict HIIT to one session a week.
    My Daily Undulating Periodisation log: http://forum.bodybuilding.com/showthread.php?t=163624691
    Reply With Quote

  3. #3
    Registered User marshallbenji0's Avatar
    Join Date: Jan 2013
    Age: 27
    Stats: 200 lbs
    Posts: 73
    Rep Power: 0
    marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank)
    Visit marshallbenji0's BodySpace
    marshallbenji0 is offline
    Originally Posted by SuffolkPunch View Post
    Definition will be achieved at 12% or less bodyfat. Try this: Can't post your link due to being new here


    If you are a novice, do the routine I link to in here: Can't post your link due to being new here


    Weight training and calorie counting should be your priority. Cardio is secondary to that - never let it interfere with your weight training. I would prefer to see it done only on non weight training days, restrict HIIT to one session a week.
    Thanks for the reply!

    Will I be get more bulky? I have been doing weights on and off but doing it free style with friends changing up programs all the time. Just a question for understanding, working out the chest I see there is only one exercise, the bench press... Is only 1 exercise for chest enough? Why don't I split up different muscle groups for different days? And why do you restrict HIIT?

    Thanks again for the reply
    Reply With Quote

  4. #4
    Lack of iron &or sleeping SuffolkPunch's Avatar
    Join Date: Jan 2007
    Location: Ipswich, Suffolk, United Kingdom (Great Britain)
    Age: 43
    Stats: 5'11", 187 lbs
    Posts: 26,609
    BodyPoints: 1676
    Rep Power: 23281
    SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000)
    Visit SuffolkPunch's BodySpace
    SuffolkPunch is online now
    Originally Posted by marshallbenji0 View Post
    Thanks for the reply!

    Will I be get more bulky? I have been doing weights on and off but doing it free style with friends changing up programs all the time. Just a question for understanding, working out the chest I see there is only one exercise, the bench press... Is only 1 exercise for chest enough? Why don't I split up different muscle groups for different days? And why do you restrict HIIT?

    Thanks again for the reply
    "bulky" means gaining fat and muscle to me. This will only happen if you eat a calorie surplus which you shouldn't be doing if you are trying to lose fat.

    Time spent training doesn't always mean that much. For example, someone can be an intermediate lifter with their bench press and a novice with their squat and deadlift (which account for far more total muscle). You could also try JasonDBs 5x5 program from the sticky threads which is better suited to someone with a year or so of training experience.

    Yes, bench press is enough. Too many exercises tends to push your routine out and frequency and other lifts start to suffer. Balance in your programming will get you the best overall results. Remember pecs and triceps account for a small percentage of the muscle in your body. If you want to be head to toe solid muscle and lean as f**k you need to be squatting, deadlifting, rowing and overhead pressing too.

    HIIT will cut into recovery from weight training. The only 2 things that matter in fat loss are:
    - calorie defecit (easiest to control with your diet)
    - muscle preservation - weight training does this so it should never be compromised by other activity
    My Daily Undulating Periodisation log: http://forum.bodybuilding.com/showthread.php?t=163624691
    Reply With Quote

  5. #5
    Registered User marshallbenji0's Avatar
    Join Date: Jan 2013
    Age: 27
    Stats: 200 lbs
    Posts: 73
    Rep Power: 0
    marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank)
    Visit marshallbenji0's BodySpace
    marshallbenji0 is offline
    Originally Posted by SuffolkPunch View Post
    "bulky" means gaining fat and muscle to me. This will only happen if you eat a calorie surplus which you shouldn't be doing if you are trying to lose fat.

    Time spent training doesn't always mean that much. For example, someone can be an intermediate lifter with their bench press and a novice with their squat and deadlift (which account for far more total muscle). You could also try JasonDBs 5x5 program from the sticky threads which is better suited to someone with a year or so of training experience.

    Yes, bench press is enough. Too many exercises tends to push your routine out and frequency and other lifts start to suffer. Balance in your programming will get you the best overall results. Remember pecs and triceps account for a small percentage of the muscle in your body. If you want to be head to toe solid muscle and lean as f**k you need to be squatting, deadlifting, rowing and overhead pressing too.

    HIIT will cut into recovery from weight training. The only 2 things that matter in fat loss are:
    - calorie defecit (easiest to control with your diet)
    - muscle preservation - weight training does this so it should never be compromised by other activity

    Thanks again. When I was referring to bulky, I was meaning gaining bigger muscles. I don't want to gain a whole bunch of muscle that would make me look out of proportion, I'm 5'7. Will I be gaining a lot of bigger muscles? Interesting insights, I always thought doing 3 HIIT sessions a week will contribute a lot to getting rid of all that fat because of how hard you are working. Just surprised you can do less HIIT and eat more healthy to see good fat loss.
    Reply With Quote

  6. #6
    Lack of iron &or sleeping SuffolkPunch's Avatar
    Join Date: Jan 2007
    Location: Ipswich, Suffolk, United Kingdom (Great Britain)
    Age: 43
    Stats: 5'11", 187 lbs
    Posts: 26,609
    BodyPoints: 1676
    Rep Power: 23281
    SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000)
    Visit SuffolkPunch's BodySpace
    SuffolkPunch is online now
    Originally Posted by marshallbenji0 View Post
    Thanks again. When I was referring to bulky, I was meaning gaining bigger muscles. I don't want to gain a whole bunch of muscle that would make me look out of proportion, I'm 5'7. Will I be gaining a lot of bigger muscles? Interesting insights, I always thought doing 3 HIIT sessions a week will contribute a lot to getting rid of all that fat because of how hard you are working. Just surprised you can do less HIIT and eat more healthy to see good fat loss.
    Gaining too much muscle is not a problem anyone I've ever met has. If you look too bulky, it's probably mostly due to bodyfat. We all have fat on our limbs and chest. Losing fat will likely make your measurements go down, even if you don't lose any muscle.

    Calorie defecit = fat loss. It doesn't matter if you create it by reducing calories consumed or increasing calories burned.

    Note that I didn't say that you lose weight by "eating more healthily", I said it happens due to a calorie defecit - which has little to do with the nutrients in food. You can eat only donuts and still lose weight although you'll be miserable, hungry, lose muscle and probably get ill.
    My Daily Undulating Periodisation log: http://forum.bodybuilding.com/showthread.php?t=163624691
    Reply With Quote

  7. #7
    Registered User marshallbenji0's Avatar
    Join Date: Jan 2013
    Age: 27
    Stats: 200 lbs
    Posts: 73
    Rep Power: 0
    marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank)
    Visit marshallbenji0's BodySpace
    marshallbenji0 is offline
    Originally Posted by SuffolkPunch View Post
    Gaining too much muscle is not a problem anyone I've ever met has. If you look too bulky, it's probably mostly due to bodyfat. We all have fat on our limbs and chest. Losing fat will likely make your measurements go down, even if you don't lose any muscle.

    Calorie defecit = fat loss. It doesn't matter if you create it by reducing calories consumed or increasing calories burned.

    Note that I didn't say that you lose weight by "eating more healthily", I said it happens due to a calorie defecit - which has little to do with the nutrients in food. You can eat only donuts and still lose weight although you'll be miserable, hungry, lose muscle and probably get ill.
    Thanks again, "Gaining too much muscle is not a problem anyone I've ever met has" You never meet someone who has gorilla arms and short. Look out of proportion for their height? I'm quite stocky (wide). Once I lose a lot of body fat.... I guess I'll look lean and not be so wide right?

    "You can eat only donuts and still lose weight although you'll be miserable, hungry, lose muscle and probably get ill" Interesting stuff!

    Thanks again
    Reply With Quote

  8. #8
    Lack of iron &or sleeping SuffolkPunch's Avatar
    Join Date: Jan 2007
    Location: Ipswich, Suffolk, United Kingdom (Great Britain)
    Age: 43
    Stats: 5'11", 187 lbs
    Posts: 26,609
    BodyPoints: 1676
    Rep Power: 23281
    SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000) SuffolkPunch has reached the pinnacle! Best possible rank! (+1000000)
    Visit SuffolkPunch's BodySpace
    SuffolkPunch is online now
    Originally Posted by marshallbenji0 View Post
    You never meet someone who has gorilla arms and short. Look out of proportion for their height? I'm quite stocky (wide). Once I lose a lot of body fat.... I guess I'll look lean and not be so wide right?
    Yep, like I said it's not excessive muscle, it's bodyfat. You've heard the term 'fatceps'?
    My Daily Undulating Periodisation log: http://forum.bodybuilding.com/showthread.php?t=163624691
    Reply With Quote

  9. #9
    Registered User marshallbenji0's Avatar
    Join Date: Jan 2013
    Age: 27
    Stats: 200 lbs
    Posts: 73
    Rep Power: 0
    marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank)
    Visit marshallbenji0's BodySpace
    marshallbenji0 is offline
    Originally Posted by SuffolkPunch View Post
    Yep, like I said it's not excessive muscle, it's bodyfat. You've heard the term 'fatceps'?
    Yeah I just saw some pics of fatceps, I've seen people with little bf% and a lot of muscle and look out of proportion!
    Reply With Quote

  10. #10
    Registered User cjlhdevil's Avatar
    Join Date: Jan 2013
    Age: 26
    Stats: 6'0", 187 lbs
    Posts: 1,384
    Rep Power: 1008
    cjlhdevil has reached the pinnacle! Best possible rank! (+1000000) cjlhdevil has reached the pinnacle! Best possible rank! (+1000000) cjlhdevil has reached the pinnacle! Best possible rank! (+1000000) cjlhdevil has reached the pinnacle! Best possible rank! (+1000000) cjlhdevil has reached the pinnacle! Best possible rank! (+1000000) cjlhdevil has reached the pinnacle! Best possible rank! (+1000000) cjlhdevil has reached the pinnacle! Best possible rank! (+1000000) cjlhdevil has reached the pinnacle! Best possible rank! (+1000000) cjlhdevil has reached the pinnacle! Best possible rank! (+1000000) cjlhdevil has reached the pinnacle! Best possible rank! (+1000000) cjlhdevil has reached the pinnacle! Best possible rank! (+1000000)
    Visit cjlhdevil's BodySpace
    cjlhdevil is offline
    Originally Posted by marshallbenji0 View Post
    Yeah I just saw some pics of fatceps, I've seen people with little bf% and a lot of muscle and look out of proportion!
    If you are eating at a calorie deficit to lose fat you will be making minimal muscles gains. You will see some newbie gains at the beginning but from then on you will just be aiming to preserve the muscle while you lose the fat.

    So stop worrying about getting giant, eat less, do weights and lose weight
    Reply With Quote

  11. #11
    Registered User marshallbenji0's Avatar
    Join Date: Jan 2013
    Age: 27
    Stats: 200 lbs
    Posts: 73
    Rep Power: 0
    marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank) marshallbenji0 is the lowest scum of the boards. (Worst Rank)
    Visit marshallbenji0's BodySpace
    marshallbenji0 is offline
    Originally Posted by cjlhdevil View Post
    If you are eating at a calorie deficit to lose fat you will be making minimal muscles gains. You will see some newbie gains at the beginning but from then on you will just be aiming to preserve the muscle while you lose the fat.

    So stop worrying about getting giant, eat less, do weights and lose weight
    Alright, I can now post pics These were taken yesterday, me relaxed then flexing. Do you think my chest needs more work? I was thinking it looks a bit small that's why I was asking about muscle gains..... I'm @ 93 kg (204 pounds) and 5'7

    Thanks
    Attached Images
    Reply With Quote

Reply

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout