In need of workout advice.

[Vlad]

Being that I am not a newb to forum use I did use the search function, but didnt really find anything specific to my needs, although Im sure somewhere on here there is a thread that pertains to this.

During my little search I noticed something interesting. That it was very VERY difficult to loose weight/burn fat and gain muslce at the same time - that you have to pick one or the other. Being a newb to the gym, I was doing both, but luckly Im looking for advice a month into it and not a year or 2 without seeing much.

My goal is to burn fat, get lean, get definition, and I need a workout that will help me achieve these aspirations. My knowledge with actual workouts is pretty good, but not very knowledgable about whether they are appropriate for what I want to do, this goes for the amount of weight I use as well. Im sure there are a bunch of you that have a workout mapped out for this, can someone please donate it to my cause. [img]smile.gif[/img]

Also, does going to the gym at night vs. morning affect my ambitions? (I prefer at night, I have more energy)

Here's my info if it helps...
6' 1" (73 in.), 193 lbs., 15" Biceps, 35" Waist, 44" Chest, 17" Neck

Thanks.

[chris_f]

Vlad...

Welcome. It's not the workout itself that affects your goals as much as it is diet and timing.

According to John Berardi, a nutrition expert with a Phd in nutrition, it IS possible to lose fat and gain muscle if you consume certain macro-nutrient combinations at certain times. For more information on this, go to http://johnberardi.com and search for Massive Eating Reloaded I and II.

Regarding workouts, try total body workouts 2 times a week or an upper/lower body split done 4 days a week (twice for upper, twice for lower) using mostly compound excercises. This will help maintain/gain muscle mass. For a good routine, head over to the FAQ section, there's a thread there listing premade routines for various goals.

Cardio. Try HIIT (high intensity interval training) to maximize fat loss and minimize muscle loss. Someone else will fill you in on this cus honestly, i'm feeling a bit lazy.

Again welcome to the boards!

[Kevin T.]

Lots of people love Craig Ballantyne's (god, i hope i got that one right [img]smile.gif[/img] ) Turbulence Training (TT) program. He has a TT for Fat Loss program. you can check out some of the logs of the TT people and ask them more specific questions. [img]smile.gif[/img] Welcome to JPFitness

[Vlad]

Right now for my diet, Im going by this: http://www.vpeds.com/diet.htm

Im not necessarily gonna eat less or more or whatever, Im just gonna cut the calories so that my body taps into the reserves.

Ill be going to the gym today, so Im definitely gonna tap into the HIIT since today Im doing all cardio.

For a fat burn, weight loss program is it worth it to work out the biceps/triceps, shoulders, traps, etc...?

And thanks for the warm welcome. [img]smile.gif[/img]

[chris_f]

oh Vlad, you're welcome! it's great to have you!

This is a wonderful and very informative board, and, like all of us at one point or another, you have a lot to learn. I like to call it "swallowing the blue pill." (a reference to the film "The Matrix").

The nutritional website is pretty good, but it doesn't factor in your excercise and activity levels, or your age. also, you wrote:

Im not necessarily gonna eat less or more or whatever, Im just gonna cut the calories so that my body taps into the reserves.

Cutting calories IS eating less. You don't have to count calories, but for many it helps. Smaller portions (if you eat a lot) is a good way to go. Also, sometimes just switching out junk food can give you the results you want. Empty sugars and high fructose corn syrup (HFCS) have terrible effects on your body composition.

Don't cardio yourself to death. Pick something fun that you'll happily do 3 or 4 times a week.

As for a routine, i'd recommend you stop looking at your muscles in terms of parts and instead look at them as movement planes.

check out this article: http://www.mensfitness.com/fitness/41

Then, head over to the FAQ and pick out a premade routine. It will teach a lot about how solid routines are made, and about your body and what you personally can and can't handle. After a while (think 6-9 months) you can start making your own.

Again, good luck, and definately ask lots of questions if you have them!

[Vlad]

Well, last year, I weighed +/- 240lbs. At the end of June I psyched myself up for a summer of 'hell'. (It wasnt that bad, just had to adjust to it). 3 times a week for 4 months I would swim 1/4 mile with little to no weight lifting, and my diet consisted of a very little. I wasnt starving myself, but I made sure that I wasnt eating to the point that I actually felt full (this used to be a really big problem of mine). My belief is that the summer helped my stomach shrink to a normal size from, probably, the size that it was from my habitual over eating. By the end of September I was down to 190lbs. The last I remember from measuring my body fat from back than, it was somewhere around 23%, now when calculated (different sites have different numbers so Im gonna average it) my body fat is between 15-16%.

I think I have to go back to that diet, but also incorporate a workout to tailor to my new body and weight. Aaaaanyways, Ill be off looking up some workouts.

I dont do cardio to death, but I try to incorporate it in all my workouts (15 mins start, 15 mins end) and devote 1 or 2 days of the week completely to it. What Im also thinking about doing is picking a day of the week to fast and just drink tea to flush out my body.

Im done rambling now. [img]tongue.gif[/img]

[chris_f]

Sounds good Vlad, and great progress!

I wouldn't recommend a fasting day for non-religious reasons though. You really (excuse my french) fuck up your metabolism when you do that. If anything, it could be counter-productive.

[Vlad]

My first day of of Turbulence Training and holy shit Im physically exhausted. I was obviously not able to finish it being that Im a complete newb to this kind of workout. But I was able to get in 3 quality sets (5 sets of seated row and seated machine press) of everything that I had planned at a pretty good pace, with a VERY packed gym, so Im happy.

It feels like hell, and I love it. [img]tongue.gif[/img]

Thanks for the advice everyone.