Choosing a routine. Do I need to separate into cut/bulk phases

[Turin39789]

Starting out.

210 lbs. 5'11" , 38 waist.

I saw paulxcooks journal on here, and got excited about trying the Rippetoe program. I'm getting marrid in October, so after Mardi Gras next weekend, I'm going to be getting on to a defined exercise program, so that I am consistently at the gym doing specific exercises instead of floundering.

I believe I read a good synopsis in one of these threads, that fitness is 80% diet and 20% working out consistently.

I want to lose my belly by the wedding, I'd like to go down to a 36(34 really). I'm not a total slob, I can run a few miles etc, but I can also put away an 18 pack on a weekend pretty regularly.

Can I count on my diet to take care of the weight and go with a rippetoe program for building muscle and doing the important compound exercises, or do I need to do a different program until I lose the weight and then work on gaining more muscle? I'd like to go with the rippetoe, but if I'm working with a calorie deficiency will it be counter productive?

 

[Turin39789]

TLDNR

I work full time and go to school part time, so my time is limited but I do have the time to do this. Thanks to the school, I have access to a good gym with a number of personal trainers, and work will reimburse me for $250 worth of training fees(or gym membership, but I get mine with my tuition. Due to my time constraints, not many of the personal trainers can meet with me, but I have two who sound promising. I'd also like to get some of your takes on which to pick.

So I asked this

"I know this is a busy time of the year for trainers, but I'm looking for someone with late evening/weekend availabliity to show me the proper form on a few exercises. I'm looking at a basic routine that uses squats, bench press, deadlify, overhead press, and power cleans or rows. I've read some descriptions of the exercises but never done any of them except for the bench press. I'm working on cleaning up my diet to lose some weight, and am planning on this weight lifting routine to maintain and/or build muscle at the same time. I usually work out on my own, which may be a problem with these exercises, but I primarily want to ensure that I have proper form and will not be injuring myself. I'll be looking for sessions after 7:30 pm on monday or wednesday, after 6:00 pm on Friday or on the weekend. I could make a tuesday or thursday session, but it would be after 8/8:30.

I've sent this message to any trainer who listed weight lifting or bodybuilding in their biographies, if you are not interested but know of another trainer that may be, please let me know or forward this request on. "


Trainer #1

Certifications ACE (American Council on Exercise) personal trainer? American Red Cross CPR
Experience 2 years Underground Fitness Center staff? 1 year of competitive bodybuilding? 1 year group training on Gravity Systems equipment.
Interests Fitness? nutrition? bodybuilding? mixed-martial arts

responded -
"I would be glad to help you learn and perfect these exercises. They really are the best all-around exercises you can do, whether you're trying to lose weight, put on muscle, tone up, or a combination of the three...."

I replied, because Trainer #2 had mentioned doing some other exercises instead. So I sent Trainer #1 a copy of the rippetoe program from bb.com to see if he thought it would meet my goals

"I totally understand. It sounds like you have really done your research, and knowledge is a big part of it. I am a firm believer in the core compound exercises that you listed, and the workouts you have in mind look to be very good ones. I use all the exercises listed (excluding the power cleans) in my own workouts and in those of most of my clients. If you decide to work with me (or another trainer) just let me know, and we can go from there."



Trainer #2 -

Education Kinesiology/Exercise Science major (Non-cert. program)
Certifications Certified Parrillo Performance Personal Trainer
Experience Worked as an interim student trainer under private training organization (GetFitTeam Inc.) for a semester. I have been training clients at McDowell Wellness Center since June of 2007. I worked under a certified athletic trainer for 20+ hours and completed an entry level athletic training course. I have a very versatile athletic background including captainships in both soccer and tennis. I also ran track and swam.
Interests Cycling, mountain biking, weight lifting, running, snowboarding, tennis, soccer, traveling, and good times with good friends/family!


In response to my original email

"The times you provided would actually work great for me, except I have class 7-8:30pm on Mondays and Wednesdays. But other than that, I could definantly help you out. Just a couple questions/comments:
1) Is your goal to lean down, maintain, or bulk up?
2) If you choose me as your trainer, i can definantly incorporate those lifts into your routine, but just to let you know thats not all we would be doing.

You seem like a pretty motivated guy, so getting results should be obtainable. Whether you choose me or someone else, best of luck!"

 

[KoolDrew]

Can I count on my diet to take care of the weight and go with a rippetoe program for building muscle and doing the important compound exercises, or do I need to do a different program until I lose the weight and then work on gaining more muscle? I'd like to go with the rippetoe, but if I'm working with a calorie deficiency will it be counter productive?

Not at all. On a calorie defecit the point of weight training is really just to hold onto the muscle you already have, and since energy levels are low, the ideal routine for cutting is short workouts that deal with mainly (or even only) compound movements. This is EXACTLY what Rippetoe's program is. It'll be perfect for cutting.

Also, about the personal traininging thing.. try to find a personal trainer who knows how to properly perform and teach power cleans. Trainer #1 sounds decent, but never done power cleans. As for Trainer #2... don't even bother. As a beginner those are the only movements you need (with the exception of some core work) and concentration should be put on getting form correct and getting stronger on those lifts. Build a foundation first, then add stuff later.

 

[paulxcook]

Hey Turin, I'm glad to see you're leaning toward the Rippetoe program. Let me encourage you: buy Starting Strength right away. Don't wait a month like I did. I made some dumb mistakes starting out that I probably could've avoided if I'd had the actual book, rather than the bb.com forum posting. That post is pretty valuable, don't get me wrong, but it should probably be used as a supplement to the book itself.

Also, for losing weight, there's nothing saying you can't lift, and then go get on the treadmill for 30 minutes. I often do, and I've definitely gotten leaner (even though after initially losing a few lbs I've actually gone up to 234). You will gain strength and muscle mass by doing this program, and lean muscle mass helps you to burn more calories faster, so it's a win-win.

As for the trainer, if it were me I wouldn't bother unless they could show you how to do the power clean. The rest of the movements are fairly simple, and all you need to know should be in the book. I have my problems here and there (I lean too far forward on squats sometimes, for example), but I at least know what I need to correct and I'm improving by the week. But the power clean is just hard. I'm going to work through it on my own (with the help of the online lifting community) because I have no faith in the personal trainers at my gym. If you get one, you would be best-served to get one with experience power cleaning.

Good luck, and start up a journal! I'm glad that mine inspired you in some way, even though I myself have a ton of improving to do.

 

[KoolDrew]

Also, for losing weight, there's nothing saying you can't lift, and then go get on the treadmill for 30 minutes. I often do, and I've definitely gotten leaner (even though after initially losing a few lbs I've actually gone up to 234). You will gain strength and muscle mass by doing this program, and lean muscle mass helps you to burn more calories faster, so it's a win-win.

Not only is there nothing wrong with it, it's actually a pretty good idea. Cardio after an intense lifting session may burn off FFA's and may reduce DOMS (delayed onset muscle soreness) the following days after.

 

[paulxcook]

Originally posted by: KoolDrew

Also, for losing weight, there's nothing saying you can't lift, and then go get on the treadmill for 30 minutes. I often do, and I've definitely gotten leaner (even though after initially losing a few lbs I've actually gone up to 234). You will gain strength and muscle mass by doing this program, and lean muscle mass helps you to burn more calories faster, so it's a win-win.

Not only is there nothing wrong with it, it's actually a pretty good idea. Cardio after an intense lifting session may burn off FFA's and may reduce DOMS (delayed onset muscle soreness) the following days after.

I did notice this once I got past the initial super-soreness of newbie lifting. My muscle soreness used to be worst 2 days afterward, but it went down pretty quickly to the point that I feel worst right after lifting. After 30 minutes on the elliptical and a shower the pain is almost completely gone and my quads are just left feeling kinda tight.