Get big & loose fat?

[nac77]

I`m trying to get big and loose a bit of fat around the mid-section.

How`s this,

Day 1 - BP 6,6,6, Inline DB press 6,6,6 Dips 10,10

Day 2 - Circuit training for 1 hr

Day 3 - Pull-ups 10, 8, 5 Pulldowns 6,6,6 DB rows 6,6,6

Day 4 - Off

Day 5 - Military press 6,6,6,6 Upright rows 8,6 Side raises 8,6,6
Leg presses 8,8,6,4

Day 6 - DB curls 6,6,6,6 Skullcrushers 6,6,6,6 Hammers 6,6,6
Close grip BP 8,6,5

Day 7 - Light cardio - 30 mins

I go as heavy as can until failure on weights. Also i do abs after weight training.
Any pointers would be appreciated.

[nac77]

Oh yer, and how many grams of protein will i need to consume.
I weigh 170 lb.

[Mark21087]

A minumum of 170.

[Sychokid]

Well first off, since you are a begginner (you can gain muscle and lose fat at the same time), I might stick to a full body split. This is my favorite:

Monday-
Squat
Bench Press (DB or BB)
Military Press
Chins
Barbell Rows
Stiff Legged Deadlift
Close-grip Bench press
Barbell Curl
Weighted Calf Raises

Thursday-
Deadlift
Incline Bench Press (DB or BB)
Seated Dumbell Press
Pullups
Barbell Rows
Leg Curl
Close-grip Bench press
Barbell Curl
Weighted Calf Raises


Do 2 sets of everything. Keep workouts an hour or under too. Reps should be done in the 5-10 range. Also, put in a day or two of cardio in there for 20-30 minutes.


Another thing I want to clear up withy ou is taht you can't spot reduce so doing hundreds of crunches won't get rid of the fat around your midsection.

For now, eat 4-6 healthy meals over the course of the day. A good estimation for the amount of protein you should be taking in is:

bodyweight x 1.3.

Once you feel you are ready to move up to the next step and decide to bulk (gain muscle) or cut ( lose fat), post up again.

[Sonny]

I wouldn't do the circuit training though. I spent a while doing circuits and although it seemed to improve my endurance, it really slowed down my muscle gains!

[Babs]

there should be a sticky in every forum saying that you cannot gain muscle and cut up at the same time unless sometimes when you are just beginning. But then again no one would notice it anyway still. Oh well!

[Soshyopathe]

Yeah, I've got a bud who's a heavyweight wrestler at my school. Went from 290 down to 269, and his thighs got bigger. I'm helping him with his diet and excersize at the moment. But he certainly put on muscle on a negative-calorie diet, so you can get the F out of here saying it's impossible.