Dilemma

[fire_fly]

I attend a very good gym. I have managed to drop 22 pounds of fat in 4 weeks doing cardio / eating healthy. Finally I was able to start weight training since most of my body fat was gone. So I was given a beginners program of 4 days/week.

Upper Body - Lower Body - Upper Body - Lower Body.

Now I asked my gym instructor and he said I should eat quite a lot. I consider myself quite lucky because just after 2 sessions I already got the 4-pack, good pumped arms, nice back, and a pumped-up chest. (No steroids)

Now I've been browsing these forums and it said to reduce body fat % you must always be on a deficit of calories. Now I have this dilemma, how can you build muscle if you're supposed to be on a deficit of calories ? I have just one problem in my whole body, the lower part of my stomach is the fat which I personally find very hard to remove.

Anyone got an answer on how I should eat/excersise to build muslce but reduce body fat ?

PS: the instructor also told me not to do any more cardio accept for 15 mins warmup.

Help someone ???!!

[Aoife]

Pick a goal and move toward it. Do one or the other, then do the other. Prolly build then cut fat, so you have a better base, and since you've been cutting.

or

Eat about maintenance, and/or cycle under a bit on off days, over a bit on w/o days, and basically do a body recomposition. Slower, but without the scariness of potentially gaining a bit of fat.



Welcome.

[fire_fly]

thanks ill introduce the other 3 days with 2hr cardio sessions. is this reasonable ?

[OldGuy]

You can still be in a caloric deficit while eating more. Depending on the workout they gave you as long as calories out > calories in you will be in a deficit. You may lose weight more slowly but you can still lose that way.

[fire_fly]

Here is my workout:

Upper Body:

Bench Press 3x12
Inclined Bench Press 3x12
Chest Dips 3x12

Bent over Row 3x12
Lateral Raise 3x12

Shoulder Press 3x12
Upright Row 3x12

Pull-Ups 3x12
Lateral Pull Down 3x12

Alternating Bicep Curls 3x12
Triceps Extensions 3x12

-------------------------------------------------------

Lower Body

Squats 3x12
Leg Extensions 3x12

Leg Press 3x12
Step Ups 3x12

Dead Lifts 3x12
Calf Raises 3x20

Crunches 3x30
Oblique Crunches 3x12
Balanced Knee Raise 3x20
Side Bend 3x20

-------------------------------------------------------

These must be done in super sets (spaced exercises are the super sets) with a weight which will fatigue me and must increase weight every session.

Thanks for the replies guys & gals this is a nice community to be in !

[ninja]

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