Questions for the bodybuilders?

[Arkitech]

I have a ton of questions for the weight lifters out there. My first question deals with diet, what do you normally eat in a typical day? Are there any websites with healthy recipes for bodybuilding? It's been really hard for me to maintain a healthy diet, I usually don't have much time to workout AND cook in the same day. So most often I go workout instead of cooking a meal, but if I could find some easy recipes I might be able to squeeze in some cook time.

Another question I have is about weight lifting frequency. Currently I lift weights about 3 days a week (I just got started) and I try to do a full body workout with the exception of legs (chest, shoulders, back, arms) everytime I go to the gym. I've been thinking about increasing the frequency after 3-4 weeks to doing a full body workout every other day. Is that a good idea? Or should I just stick to every 2 days?

How long does it normally take the average guy to start showing progress? (increased strength, physical differences)

How often should I notice gains in strength? Every week, 2 weeks, month, etc.. ?

What exercises can I do to improve my posture? I tend to slouch when I sit and stand, any exercises I can do to eliminate that habit?

Finally is it possible to lose 50 pounds of fat or more over a 6 month period and still gain muscle?

 

[Klixxer]

Split routines work better, legs one day, chest and biceps day two, back and triceps day three and on the fourth day shoulders is an example of a split routine. If you are looking for size you will need to do a split routine, and DON'T forget about legs, people who only work out their upper body look strange.

Progress will come easy in the beginning, you will notice it in a matter of weeks, but remember that you will need to do this for the rest of your life so if you are going to plan anything, plan for a year, not a week. If you stop doing it, you will loose whatever size you have gained, all of it.

Deadlifts will improve posture, barbell and dumbell rows, rear delt excersises are more fancy stuff but it helps. What really works is just working out your entire body and do the power excersises like deadlifts, barbell rows, bench press, sqats etc.

For a beginner it is possible, don't expect to gain all that much muscle though, and once you get past the beginner stage, you will always lose size when dieting.

For excersises and diets, there are a lot of information on the net and in the bb magazines, all i can say is keep your protein high and do the power excersises, free weights is the only way to size.

 

[cchen]

Another question I have is about weight lifting frequency. Currently I lift weights about 3 days a week (I just got started) and I try to do a full body workout with the exception of legs (chest, shoulders, back, arms) everytime I go to the gym. I've been thinking about increasing the frequency after 3-4 weeks to doing a full body workout every other day. Is that a good idea? Or should I just stick to every 2 days?

What you're doing now is not going to get you very good gains. You should instead split up your workout to work specific parts on different days. You ultimately have to decide how to split it, but a "classic" split is

chest, tri's
arms, back
shoulders
legs

How long does it normally take the average guy to start showing progress? (increased strength, physical differences)

A few months

How often should I notice gains in strength? Every week, 2 weeks, month, etc.. ?

Based on your current lifting schedule, I'd say never.

What exercises can I do to improve my posture? I tend to slouch when I sit and stand, any exercises I can do to eliminate that habit?

Back (lower) and shoulders.

Finally is it possible to lose 50 pounds of fat or more over a 6 month period and still gain muscle?

No. Losing weight and bodybuilding are two completely different things. Losing 50 lbs is going to consist of a huge change of your diet, meaning you have to watch everything you eat. Also, a ton of high intensity cardio. Bodybuilding, ppl usually want to gain weight, so in your case, I would suggest lifting weights + tons of cardio.

http://www.bodybuilding.com
You can search on google for other informative websites

 

[edro]

what do you normally eat in a typical day?
Here is my diet. (It changes a lot, but you get the idea on the times and types of food)

Are there any websites with healthy recipes for bodybuilding?
A lot hidden here @ BodyBuilding.com

It's been really hard for me to maintain a healthy diet, I usually don't have much time to workout AND cook in the same day. So most often I go workout instead of cooking a meal, but if I could find some easy recipes I might be able to squeeze in some cook time.
DO NOT SKIP MEALS. It is basically worthless to workout, if you don't have the food in you before or after you workout. You are bacially doing cardio and not building any muscle.

Another question I have is about weight lifting frequency. Currently I lift weights about 3 days a week (I just got started) and I try to do a full body workout with the exception of legs (chest, shoulders, back, arms) everytime I go to the gym. I've been thinking about increasing the frequency after 3-4 weeks to doing a full body workout every other day. Is that a good idea? Or should I just stick to every 2 days?

Don't do a full body workout ANY day of the week. You want to split the major groups up and work them ONE day a week. Otherwise, you are overtraining them and they will not grow. Here is how I split up my workouts. It has also changed a lot, but you get the idea of the days and muscles trained.

How long does it normally take the average guy to start showing progress? (increased strength, physical differences)
Here is my progression and dates and weights.

How often should I notice gains in strength? Every week, 2 weeks, month, etc.. ?

In the beginning, every other week or so. As you get stronger, you won't notice them nearly as fast. It takes me about a month to move up 5-10lbs on most stuff. Although some days I am just "strong" and can lift a lot more than normal.

What exercises can I do to improve my posture? I tend to slouch when I sit and stand, any exercises I can do to eliminate that habit?
Back exercises. Lat pulldown, back extensions, wide grip pullups, rows, etc.

Finally is it possible to lose 50 pounds of fat or more over a 6 month period and still gain muscle?
YES. I lost about 30-40lbs of fat and gained about 15-20lbs of muscle in 6 months. Also, don't get bummed out if your weight fluctuates. There will be days that you gain like 4 pounds and it will get your depressed, but don't worry about it. Just tell yourself it's muscle. 😀 Also know that fat should drop off faster than you can gain muscle, so weight is still a decent way to gauge progress.

Here is my thread @ BodyBuilding.com

 

[Gurck]

Answer to the last question: not really. To lose weight you have to eat fewer calories than you burn in a day; to gain muscle you have to eat more - can't do both at once. You can build them a bit, however, by lifting while losing weight. Lifting will also keep lost muscle weight to a minimum, focusing the loss on fat. Not to mention giving you time to work on good form before going heavy while eating tons of protein to build, when you eventually get to an acceptable bodyfat percentage. I'd focus on that first; skinny > fat + strong (me 😛). Read up on the Superior Muscle forums, lots of good info there. Just stay out of the 'roid forums, for now.

 

[Fingolfin269]

If you're main goal is to lose weight then I'd suggest a 3-day weight split and 3 days of cardio. Here's what I do on my cut phase :

Mon : Chest/Tris
Tue : HIT Cardio
Wed : Back/Bis
Thurs : HIT Cardio
Fri : Legs/Shoulders
Sat : HIT Cardio
Sun : Rest

Keep a log of every calorie you eat, including the fat/protein/carbs you consume. You'll want to get your body fat % measured so that you can get a nice estimate of your BMR. This will help you decide how many calories you need.

If you are pretty new to weight lifting then there is a possibility that you can add some muscle while losing some fat. However, it's virtually impossible to gain new mass while cutting since you just aren't taking in enough calories. It's also virtually impossible to lose fat without losing muscle.

*BTW* STICK TO THE COMPOUND EXERCISES. Don't do any of the crazy weight lifting exercises. Do the important ones like Bench/Incline/Deadlift/Squat/Barbell Row. If you want specific exercises then I can post my day breakouts for an example and provide you with another resource to learn more. Educating yourself on this, as opposed to listening to friends, is almost as important as actually following the diet and doing the workout.

 

[Arkitech]

Originally posted by: Fingolfin269
If you're main goal is to lose weight then I'd suggest a 3-day weight split and 3 days of cardio. Here's what I do on my cut phase :

Mon : Chest/Tris
Tue : HIT Cardio
Wed : Back/Bis
Thurs : HIT Cardio
Fri : Legs/Shoulders
Sat : HIT Cardio
Sun : Rest

Keep a log of every calorie you eat, including the fat/protein/carbs you consume. You'll want to get your body fat % measured so that you can get a nice estimate of your BMR. This will help you decide how many calories you need.

If you are pretty new to weight lifting then there is a possibility that you can add some muscle while losing some fat. However, it's virtually impossible to gain new mass while cutting since you just aren't taking in enough calories. It's also virtually impossible to lose fat without losing muscle.

How long does it take you to do chest/tris or back/bis? Do you do multiple exercises for each body part?

 

[Fingolfin269]

Originally posted by: Arkitech

Originally posted by: Fingolfin269
If you're main goal is to lose weight then I'd suggest a 3-day weight split and 3 days of cardio. Here's what I do on my cut phase :

Mon : Chest/Tris
Tue : HIT Cardio
Wed : Back/Bis
Thurs : HIT Cardio
Fri : Legs/Shoulders
Sat : HIT Cardio
Sun : Rest

Keep a log of every calorie you eat, including the fat/protein/carbs you consume. You'll want to get your body fat % measured so that you can get a nice estimate of your BMR. This will help you decide how many calories you need.

If you are pretty new to weight lifting then there is a possibility that you can add some muscle while losing some fat. However, it's virtually impossible to gain new mass while cutting since you just aren't taking in enough calories. It's also virtually impossible to lose fat without losing muscle.

How long does it take you to do chest/tris or back/bis? Do you do multiple exercises for each body part?

Yes, I do multiple exercises. It takes me normally between 45-55 minutes. I try to never be in their longer than an hour. My cardio only lasts 25 minutes.

 

[Arkitech]

Originally posted by: Klixxer
Split routines work better, legs one day, chest and biceps day two, back and triceps day three and on the fourth day shoulders is an example of a split routine. If you are looking for size you will need to do a split routine, and DON'T forget about legs, people who only work out their upper body look strange.

Progress will come easy in the beginning, you will notice it in a matter of weeks, but remember that you will need to do this for the rest of your life so if you are going to plan anything, plan for a year, not a week. If you stop doing it, you will loose whatever size you have gained, all of it.

Deadlifts will improve posture, barbell and dumbell rows, rear delt excersises are more fancy stuff but it helps. What really works is just working out your entire body and do the power excersises like deadlifts, barbell rows, bench press, sqats etc.

For a beginner it is possible, don't expect to gain all that much muscle though, and once you get past the beginner stage, you will always lose size when dieting.

For excersises and diets, there are a lot of information on the net and in the bb magazines, all i can say is keep your protein high and do the power excersises, free weights is the only way to size.

Is it ok to do full body workouts for the first couple of weeks or should I start off doing splits?

 

[Fingolfin269]

Originally posted by: Arkitech

Originally posted by: Klixxer
Split routines work better, legs one day, chest and biceps day two, back and triceps day three and on the fourth day shoulders is an example of a split routine. If you are looking for size you will need to do a split routine, and DON'T forget about legs, people who only work out their upper body look strange.

Progress will come easy in the beginning, you will notice it in a matter of weeks, but remember that you will need to do this for the rest of your life so if you are going to plan anything, plan for a year, not a week. If you stop doing it, you will loose whatever size you have gained, all of it.

Deadlifts will improve posture, barbell and dumbell rows, rear delt excersises are more fancy stuff but it helps. What really works is just working out your entire body and do the power excersises like deadlifts, barbell rows, bench press, sqats etc.

For a beginner it is possible, don't expect to gain all that much muscle though, and once you get past the beginner stage, you will always lose size when dieting.

For excersises and diets, there are a lot of information on the net and in the bb magazines, all i can say is keep your protein high and do the power excersises, free weights is the only way to size.

Is it ok to do full body workouts for the first couple of weeks or should I start off doing splits?

I would personally do splits. The average persons's muscles take about a week to recover. Your actually hurting yourself more than helping by working out the same muscles three times a week... unless your genetics are +++ or you are on the 'roids.

 

[Arkitech]

Originally posted by: cchen

Finally is it possible to lose 50 pounds of fat or more over a 6 month period and still gain muscle?

No. Losing weight and bodybuilding are two completely different things. Losing 50 lbs is going to consist of a huge change of your diet, meaning you have to watch everything you eat. Also, a ton of high intensity cardio. Bodybuilding, ppl usually want to gain weight, so in your case, I would suggest lifting weights + tons of cardio.

http://www.bodybuilding.com
You can search on google for other informative websites[/quote]


So even if I put on a lot of muscle and do lots of cardio I still won't lose weight? I thought the more muscle you have the more calories you burn even when doing nothing, so I figured with increased muscle and 3-4 days a week of cardio that I should burn off significant fat. Am I wrong in this assumption?

 

[Arkitech]

Originally posted by: Fingolfin269

Originally posted by: Arkitech

Originally posted by: Klixxer
Split routines work better, legs one day, chest and biceps day two, back and triceps day three and on the fourth day shoulders is an example of a split routine. If you are looking for size you will need to do a split routine, and DON'T forget about legs, people who only work out their upper body look strange.

Progress will come easy in the beginning, you will notice it in a matter of weeks, but remember that you will need to do this for the rest of your life so if you are going to plan anything, plan for a year, not a week. If you stop doing it, you will loose whatever size you have gained, all of it.

Deadlifts will improve posture, barbell and dumbell rows, rear delt excersises are more fancy stuff but it helps. What really works is just working out your entire body and do the power excersises like deadlifts, barbell rows, bench press, sqats etc.

For a beginner it is possible, don't expect to gain all that much muscle though, and once you get past the beginner stage, you will always lose size when dieting.

For excersises and diets, there are a lot of information on the net and in the bb magazines, all i can say is keep your protein high and do the power excersises, free weights is the only way to size.

Is it ok to do full body workouts for the first couple of weeks or should I start off doing splits?

I would personally do splits. The average persons's muscles take about a week to recover. Your actually hurting yourself more than helping by working out the same muscles three times a week... unless your genetics are +++ or you are on the 'roids.

sounds like good advice, I guess starting next week I'll begin my splits.

Do you mind listing what exercises you do? Also how many different exercises should I do for one body part as a beginner?

 

[Fingolfin269]

Well, just keep this in mind. Weight means nothing once you start lifting. You need to train yourself to watch your body fat % and ignore your scale.

If you want a good inspirational site about a guy who lost 50+ pounds in around 6 months then go here :

www.johnstonefitness.com

 

[cchen]

Originally posted by: Arkitech

Originally posted by: cchen

Finally is it possible to lose 50 pounds of fat or more over a 6 month period and still gain muscle?

No. Losing weight and bodybuilding are two completely different things. Losing 50 lbs is going to consist of a huge change of your diet, meaning you have to watch everything you eat. Also, a ton of high intensity cardio. Bodybuilding, ppl usually want to gain weight, so in your case, I would suggest lifting weights + tons of cardio.

http://www.bodybuilding.com
You can search on google for other informative websites

So even if I put on a lot of muscle and do lots of cardio I still won't lose weight? I thought the more muscle you have the more calories you burn even when doing nothing, so I figured with increased muscle and 3-4 days a week of cardio that I should burn off significant fat. Am I wrong in this assumption?[/quote]

Burning off fat is easier than building muscle, but still they are both difficult tasks. If you put on muscle, you obviously won't be seeing "Weight loss" since muscle also has mass you know. Yes, you burn off more calories when you have more muscle mass, but that's precisely why bodybuilders have to eat so much, as to maintain the mass they have and also to gain more. Like I said, I think a good plan for you would be significant high intensity cardio along with frequent lifting.

 

[ElFenix]

50 lbs of fat is going to be a 1000 calorie deficit every day for 6 months. your best bet is to cut back the food a few hundred calories and then do 500 or 600 calories per day on an elliptical machine (you burn calories really quickly on those)

 

[Kipper]

I hope you realize you will have better results if you try to drop the weight and then go from there, as opposed to trying to drop weight and gain muscle mass at the same time. Muscle mass requires calories, and a LOT of them - dropping weight requires the exact opposite...

Oh yes, and on diet...it is perfectly feasible to eat healthy, work out, and do everything you normally do at the same time. You just have to find the time for it, and if not, MAKE the time. If you're telling me you don't have an hour a day to run or lift weights, then eating healthy goes out the window, too. If you want to drop weight, there's a very easy way to do it:

First of all, remove refined sugars and processed flours from your diet. This means no soda (stop drinking the diet stuff too because it's bad for you anyway), ice cream, candy, pasta, white breads, spaghetti, cakes, pies, doughnuts, etc. These are all empty calories, essentially. They go straight to one place in your body when consumed in excess - your gut.

Increase intake of LEAFY GREEN VEGETABLES (iceberg lettuce, celery, and other stalky roughage-filled 'vegetables' do not count), which means spinach, kale, romaine lettuce, bok choy, mustard greens, etc. Increase the intake of vegetables as a whole - naturally potatoes don't count, either. Top this off with a reduction in your consumption of beef, replacing it instead with leaner cuts or turkey and chicken. Pork products are full of fat so try not to eat that as well.

Essentially, eating well means eating everything your mother told you to eat. It's a simple matter to watch what goes in and make sure that you're eating the right things. Good luck.

 

[Gurck]

Originally posted by: Arkitech
I thought the more muscle you have the more calories you burn even when doing nothing, so I figured with increased muscle and 3-4 days a week of cardio that I should burn off significant fat. Am I wrong in this assumption?

True, but to put on this muscle in the first place you'd have to be eating more calories a day than you burn. Have you heard of cutting & bulking phases? These two phases exist because you can't do both at once. All pro & amateur bodybuilders do these phases; bulking phase to put on muscle consists of eating a lot, doing some cardio, and lifting like a maniac. Even eating healthy, you can't pack on muscle without a little fat. Many huge pro bodybuilders look really fat in the offseason. The cutting phase consists of less lifting, more cardio, and much more restricted eating, to melt the fat off & get that ripped look. These "fat" pro builders can lose that sheath of fat in a matter of four or six weeks thanks to the metabolism all that muscle gives them.

 

[cchen]

Originally posted by: MadCowDisease
I hope you realize you will have better results if you try to drop the weight and then go from there, as opposed to trying to drop weight and gain muscle mass at the same time. Muscle mass requires calories, and a LOT of them - dropping weight requires the exact opposite...

Personally, its harder for me to gain muscle so when I first started I went straight to bulking, not really caring about weight gain. After a few months of bulk did I then go to cutting.

 

[Fingolfin269]

Monday - Chest/Tris

DB Bench Press - 3 sets 6-8
DB Incline Press - 3 sets 6-8
Weighted Dips - 3 sets 6-8 (leaning forward to put more strain on the pecs)
CG Bench Press - 3 sets 6-8
Skullcrushers - 3 sets 6-8

Tuesday - Cardio 25 minutes of HIT

Wednesday - Back/Bis

Deadlifts - 3 sets 6-8
Barbell Row - 3 sets 6-8
Weighted Chins - 3 sets 6-8
BB Curl - 3 sets 6-8
Hammer Curl - 2 sets 6-8

Thursday - Cardio 25 minutes of HIT

Friday - Legs/Shoulders**
BB Squats - 3 sets 6-8
Stiff-Leg Deadlift (SLDL) - 3 sets 6-8
Seated (or Standing) Calf Raises - 3 sets 6-8
BB Military Press - 3 sets 6-8
Shrugs - 3 sets 6-8

Saturday - Cardio 25 minutes of HIT

Sunday - Rest

** I injured my shoulder a little while ago so I am not doing too much for my shoulders. I typically rotate shrugs between the Back or Shoulders day depending on how I feel, but right now I'm doing them on the Shoulder day to keep some balance.

Also, I do ab work on 2 of the 3 cardio days (typically tue/sat) BE SURE TO DO WEIGHTED EXERCISES. Forget what you've been taught since you were young. Doing 1000 sit-ups is not the same as doing 3 sets of weighted crunches. I usually grab a dumbbell around 55 pounds and just hold it behind my head while doing crunches. If you start off just using a 10lb one you'll be amazed at just how quickly your abs will strengthen.

 

[cchen]

Originally posted by: Fingolfin269
Monday - Chest/Tris

DB Bench Press - 3 sets 6-8
DB Incline Press - 3 sets 6-8
Weighted Dips - 3 sets 6-8 (leaning forward to put more strain on the pecs)
CG Bench Press - 3 sets 6-8
Skullcrushers - 3 sets 6-8

Tuesday - Cardio 25 minutes of HIT

Wednesday - Back/Bis

Deadlifts - 3 sets 6-8
Barbell Row - 3 sets 6-8
Weighted Chins - 3 sets 6-8
BB Curl - 3 sets 6-8
Hammer Curl - 2 sets 6-8

Thursday - Cardio 25 minutes of HIT

Friday - Legs/Shoulders**
BB Squats - 3 sets 6-8
Stiff-Leg Deadlift (SLDL) - 3 sets 6-8
Seated (or Standing) Calf Raises - 3 sets 6-8
BB Military Press - 3 sets 6-8
Shrugs - 3 sets 6-8

Saturday - Cardio 25 minutes of HIT

Sunday - Rest

** I injured my shoulder a little while ago so I am not doing too much for my shoulders. I typically rotate shrugs between the Back or Shoulders day depending on how I feel, but right now I'm doing them on the Shoulder day to keep some balance.

Also, I do ab work on 2 of the 3 cardio days (typically tue/sat) BE SURE TO DO WEIGHTED EXERCISES. Forget what you've been taught since you were young. Doing 1000 sit-ups is not the same as doing 3 sets of weighted crunches. I usually grab a dumbbell around 55 pounds and just hold it behind my head while doing crunches. If you start off just using a 10lb one you'll be amazed at just how quickly your abs will strengthen.

Nice schedule, though for me I've found that 1 day on, 1 day off does not help me gain as much as doing like 3 days on, 1 day off, 2 days on, 1 day off etc

 

[Arkitech]

Originally posted by: cchen

Originally posted by: Arkitech

Originally posted by: cchen

Finally is it possible to lose 50 pounds of fat or more over a 6 month period and still gain muscle?

No. Losing weight and bodybuilding are two completely different things. Losing 50 lbs is going to consist of a huge change of your diet, meaning you have to watch everything you eat. Also, a ton of high intensity cardio. Bodybuilding, ppl usually want to gain weight, so in your case, I would suggest lifting weights + tons of cardio.

http://www.bodybuilding.com
You can search on google for other informative websites

So even if I put on a lot of muscle and do lots of cardio I still won't lose weight? I thought the more muscle you have the more calories you burn even when doing nothing, so I figured with increased muscle and 3-4 days a week of cardio that I should burn off significant fat. Am I wrong in this assumption?

Burning off fat is easier than building muscle, but still they are both difficult tasks. If you put on muscle, you obviously won't be seeing "Weight loss" since muscle also has mass you know. Yes, you burn off more calories when you have more muscle mass, but that's precisely why bodybuilders have to eat so much, as to maintain the mass they have and also to gain more. Like I said, I think a good plan for you would be significant high intensity cardio along with frequent lifting.[/quote]


Hmm thats interesting, I have'nt really bothered to look at the scale since I started working out. I plan on just going by my appearance (at least in the beginning) to determine how I'm doing with fat loss. So should I even bother with doing splits if I'm trying to lose weight? Should I just keep doing what I'm doing, 3 days of weight lifting full body and 3-4 days of cardio?

 

[Arkitech]

Originally posted by: Fingolfin269
Monday - Chest/Tris

DB Bench Press - 3 sets 6-8
DB Incline Press - 3 sets 6-8
Weighted Dips - 3 sets 6-8 (leaning forward to put more strain on the pecs)
CG Bench Press - 3 sets 6-8
Skullcrushers - 3 sets 6-8

Tuesday - Cardio 25 minutes of HIT

Wednesday - Back/Bis

Deadlifts - 3 sets 6-8
Barbell Row - 3 sets 6-8
Weighted Chins - 3 sets 6-8
BB Curl - 3 sets 6-8
Hammer Curl - 2 sets 6-8

Thursday - Cardio 25 minutes of HIT

Friday - Legs/Shoulders**
BB Squats - 3 sets 6-8
Stiff-Leg Deadlift (SLDL) - 3 sets 6-8
Seated (or Standing) Calf Raises - 3 sets 6-8
BB Military Press - 3 sets 6-8
Shrugs - 3 sets 6-8

Saturday - Cardio 25 minutes of HIT

Sunday - Rest

** I injured my shoulder a little while ago so I am not doing too much for my shoulders. I typically rotate shrugs between the Back or Shoulders day depending on how I feel, but right now I'm doing them on the Shoulder day to keep some balance.

Also, I do ab work on 2 of the 3 cardio days (typically tue/sat) BE SURE TO DO WEIGHTED EXERCISES. Forget what you've been taught since you were young. Doing 1000 sit-ups is not the same as doing 3 sets of weighted crunches. I usually grab a dumbbell around 55 pounds and just hold it behind my head while doing crunches. If you start off just using a 10lb one you'll be amazed at just how quickly your abs will strengthen.

Thanks for sharing man, I think I'll give that routine a try. Even if I don't make major muscle gains as long as I'm losing fat I'll be happy.

 

[Koing]

What do you want more?

To lose 50lbs in 6 months OR to build some muscle mass?

Pick one or the other OR try and do both OVER A LONGER PERIOD of time.

When you start to train your body will start to build more muscle mass and you will lose some fat through the exercise and cardio. Your weight will more then likely increase a bit but you look less 'fatty'. This is because of the aforemetioned reasons. So don't 'aim' to lose 50lbs unless you are just going to strictly do cardio for 6 months straight. Which if you do lose 50lbs (tough task in 50months btw unless you have a lot of fat to lose) you will looked either normal or thin as a rake.

Side note no one knows what WeightLifting actually is here...

Anyway squat 3x a week imo. Work squats 3x a week and you will see huge changes in your body faster then if you did legs once a week. The increase in Testerone will greatly help your body thicken out and put on muscle faster. DON'T do some crazy bb isolation stuff. It won't work well for you becuase you are NOT ON STERIODS like most pro BB that you see on covers. They can do ANYTHING and IT WILL work for them. They are also BIG people to start with thick set bodies.

Most people want to do BOTH but it is VERY hard. PIck on eand make it easier and don't RUSH or expect insane changes without the hard crafting over time. It simply does not work like that. If you are consistent and after a few months and years your still at it you are good to go 😀

Good luck.

Koing

 

[Fingolfin269]

Nice schedule, though for me I've found that 1 day on, 1 day off does not help me gain as much as doing like 3 days on, 1 day off, 2 days on, 1 day off etc

This brings up a great point. Start with something that you feel comfortable with. Once you've done it for awhile it is in your best interest to experiment. We can tell you different things that work for us and things that tend to work for everyone based on average results. However, your body is unique and only through experimentation and variation can you determine what the optimal program is for you.

Also, if I did squats three days a week I would surely die. 😛

BTW, the program I listed above expects failure on every set. If you do a weight that you can get 8 reps in all 3 sets then its time to go up 2.5 to 5 pounds the next week.

 

[Arkitech]

Originally posted by: Koing
What do you want more?

To lose 50lbs in 6 months OR to build some muscle mass?

Pick one or the other OR try and do both OVER A LONGER PERIOD of time.

When you start to train your body will start to build more muscle mass and you will lose some fat through the exercise and cardio. Your weight will more then likely increase a bit but you look less 'fatty'. This is because of the aforemetioned reasons. So don't 'aim' to lose 50lbs unless you are just going to strictly do cardio for 6 months straight. Which if you do lose 50lbs (tough task in 50months btw unless you have a lot of fat to lose) you will looked either normal or thin as a rake.

Side note no one knows what WeightLifting actually is here...

Anyway squat 3x a week imo. Work squats 3x a week and you will see huge changes in your body faster then if you did legs once a week. The increase in Testerone will greatly help your body thicken out and put on muscle faster. DON'T do some crazy bb isolation stuff. It won't work well for you becuase you are NOT ON STERIODS like most pro BB that you see on covers. They can do ANYTHING and IT WILL work for them. They are also BIG people to start with thick set bodies.

Most people want to do BOTH but it is VERY hard. PIck on eand make it easier and don't RUSH or expect insane changes without the hard crafting over time. It simply does not work like that. If you are consistent and after a few months and years your still at it you are good to go 😀

Good luck.

Koing

Thanks dude, I forgot about squats. I kind of have a wierd body type, I usually put on muscle fairly quickly. At least if my memory serves me right, I think the last time I tried lifting I put on some noticeable muscle kind of quickly. But its been so long I don't quite remember.

When you say isolation what exactly are referring to? incline bps, etc.?