Intro and request for comments!

[former fat guy]

Hi All,

Despite my screen name I'm actually a fat 43 year old guy with lofty aspirations - I aim to be a lean guy with more muscles by this time next year (streach target: buff gym bunny chick magnet).

My work out plan is below and I'd appreciate any constructive feed back anyone can offer. It's loosley based on the (excellent) Testosterone Advantage Plan and the Max-OT plan, both of which favor limited work sets, limited reps and heavy weights.

Monday - Legs & Abs
Squats	3 x 4-6
Dead Lifts	4 x 4-6
Calf Raises	3 x 4-6
Reverse Crunches	3 x 10
Crunches	3 x 10
Wednesday - Chest & Back
Bench Press	3 x 4-6
Incline Bench Press	3 x 4-6
Pull Ups	3 x 4-6
Seated Rows	3 x 4-6
Friday - Bi"s, Tri's & Shoulders
Shoulder Press	3 x 4-6
Upright Rows	3 x 4-6
Barbell Curls	3 x 4-6
Hammer Curls	3 x 4-6
Bench Dips	3 x 4-6
Tricep Push Downs	3 x 4-6

My plan is to try and loose 20 - 25KG of fat and put on 10 - 15KG of lean muscle in 12 months. Is this reasonable for a 43 year old?

Also, am I better doing a 6 month fat loss phase (workouts plus 2500 cal per day diet) and then a 6 month bulking phase (workout plus 3500 cal per day diet) or should I just stick to a maintenance diet (3000 cal per day) and workout diligently?

Any advice (and success stories!) appreciated.

FFG
fficeffice" />

[Cynic]

I wouldn't advise that. It'll work, but everything works for a time. Will it be the best return on your efforts? Probably not. It's not totally retarded, so you've been paying attention.

But:

you've got two type of crunches on the same day.
three type of bench presses/horz pushes on the same day.
two types of curls on the same day.

You've got what amounts to an "arm day." The only people that need arm days are professional body builders. Since you're looking to lose fat, I'd recommend you not follow bodybuilder style lifting at this point, not yet at least.

There are a lot of very good pre-mades available online for free. Look into waterbury workouts. There is also Bill Starr's 5x5, HGM.

HGM's Phase I beginner might be just what you need. It's three triads. It looks brutal, but a serious fat masher.

Else, I've always liked Cosgrove workouts since I started doing them. They're very exhausting, but you feel pretty good afterward, regardless.

Keep in mind this basic rule: losing fat or gaining muscle is 80% diet.

I think the best success stories on JPs is Mahler's and Lost Dog's.

[Simon C]

I'd say those goals are unreasonable for anybody at any age. You could do the fat loss goal though, but not the muscle mass goal, especially not at the same time.

Just stay in a fat loss phase until you are not fat anymore, I'd say get below 15%BF at the least, you'll probably want to do more.

As for you workout plan, well it's not the sort of thing I'd like to do, but it will likely be fine for your fat loss purposes. I'm hardly an expert on fat loss(as I have never had to do it before), but pretty much you need to burn more calories than you expend, but consuming less, or expending more.

As for your workout plan, I'd say look into Chad Waterbury's routines on t-nation.com, as well as Alwyn Cosgroves workouts in NROL(new rules of lifting), and some of his articles:

TESTOSTERONE NATION - Complexes for Fat Loss

TESTOSTERONE NATION - The Hierarchy of Fat Loss

[MindPower]

I agree with cynic, drop that routine.
If your happy with the Mon,Wed,Fri split then go for 3 full body workouts, much better for the results your looking for.
Check out NROL or some of the others cynic mentioned

[Cynic]

Originally Posted by Simon C

I'd say those goals are unreasonable for anybody at any age. You could do the fat loss goal though, but not the muscle mass goal, especially not at the same time.

No. For a new lifter, I'd say it's more possible than not. But I will agree that it's pushing the limits of mental endurance and precision.

It's possible, but unless the person has an iron will, it's not probable.

I suppose my plan, if it were me, would be:

Cut 5kg, bulk 2kg, cut 5kg, bulk 2kg...and on and on.

Assume you lose 0.5kg a week, that's a 10 week cut and a 4 week bulk cycle (assuming you put on 0.5kg/week).

But that is what I would plan to do. Everybody is different.

[diamondpete]

Agree with cynic, you routine is not very well laid out. Check out the FAQs for routines. Since you are a beginner I would suggest HGM beginner program. One thin you will nee to do is CHANGE your routine every 4-8 weeks. HGM is a full year program which takes through all the main lifts and does not require much equipment or technical skill (in that sense it is progressive).

You will lose fat and gain muscle since you are a newcomer to weight training BUT your goals are not very realistic. To lose 25 kg of fat in one year I think is too much. You may end up with a lot of lose SKIN if you lose too quickly. O started at 39 and lost about 10 kg (of weight) in the fiorst year and put on muscle, but 25 kg might be excessive.

Anyway, I hope this helps, good luck and keep coming back fro advice/comments or to give advice/make comments.

Welcome!

[Tom@foresight]

I think you should look at one goal initially, the fat loss, focus on that for say six months then re-evaluate where your at. Trying to go for too many things at the start of the program can be very demanding!

TOM

[former fat guy]

Hi All,

Thanks for the welcome and the advice. I have decided to take up the suggestion that I focus on fat loss first and the re evaluate after 5 - 6 months or so. I have also decided to follow the Testoterone Advantage Plan pretty much to the letter for the next 9 weeks and then work out where to go from there.

Thanks again/