in need of a decent workout routine



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PostPosted: Thu Feb 03, 2011 6:02 pm 
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it's been a couple years since I worked out, not going to go into details but I got injured, and during that time started gaining weight, afterwards I just got depressed and lazy which lead to more weight gaining, I wouldn't exactly say that I got fat, just that I gained some fat. I'm about 205lb and 5'10. I have no problems with taking supplements, I actually like to while working out. My goal is to burn fat, tone my body, nice chest/abs, I want to put a bit more mass on my arms, and get my cardio up a bit. I should probably avoid treadmills, because the injury was to one of my feet makes impact a bit of a hassle, but I can still do ellipticals/exercise bikes/etc. Do any of you have any suggestions?


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PostPosted: Thu Feb 03, 2011 7:04 pm 
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ast-ss.com click Max OT


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PostPosted: Fri Feb 04, 2011 5:30 am 
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First you should know it's hard to burn fat while putting on any appreciable size, the reason being that one requires a calorie deficit, the other requiring a caloric excess. It is possible, however, to put on fat but lower your bodyfat percentage so you appear leaner; this requires you to put on more muscle than you are fat. But it's not very potent. To counteract this problem, there's a concept in bodybuilding called the bulk/cut cycle; you eat a lot for a few months to put on muscle and fat, then eat a very strict and controlled diet to lose the fat while maintaining as much muscle as you can.

In terms of a routine, your routine will need to change depending on what your current goal is. If you are not currently very strong (eg you bench press less than your bodyweight), you ought to follow a strength program - like Stronglifts - for quickest strength gains. When you are strong but want more size, you may want to follow a hypertrophy program or possibly a split routine. And when you have your wanted size and then some (because you will lose size during a cut), you can probably keep your routine but keep your diet very strict.

In terms of size gain, diet is the most important factor. Don't think that a great routine will get you anywhere without it. :)


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PostPosted: Fri Feb 04, 2011 5:34 am 
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I'm more worried about getting tone and burning fat than I am with gaining size, more than anything I want to burn off some of this belly fat, my arms aren't exactly small, they just aren't where they were when I was still in the Army.


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PostPosted: Sun Feb 06, 2011 1:07 pm 
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i've los about 6kgs from

1. doing about 30mins of cardio 5 days per week
2. eating a protein + vegetables for the 1st meal of the day
3. cutting down on food a little, especially breads cakes etc
4. drinking 2lts of water a day

Also id add that including some weights 3 days per week would increas lean muscle make you toned etc

In my weights work outs i do a push and pull vertical movement eg - shoulder press/ chin up or lat pulldown/ dips.

push and pull horisontal eg
bench press/ row or push up/ deadlift

a leg movement eg
squat or lunge.

and end it with triceps or biceps + abs

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PostPosted: Sun Feb 06, 2011 2:06 pm 
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spyder.z wrote:
I'm more worried about getting tone and burning fat than I am with gaining size, more than anything I want to burn off some of this belly fat, my arms aren't exactly small, they just aren't where they were when I was still in the Army.


Spot reduction of fat is a myth. Your body chooses where it stores and loses fat, and that varies from person to person. If you want to lose fat in a particular area, you have to lose fat all over. Unfortunately, the areas one wants to reduce fat in are typically the ones that are fatter due to your genetics, so a substantial weight loss may be required.

You should also be aware that 'tone' is a garbage term.
http://en.wikipedia.org/wiki/Toning_exercises

You'll note that 'tone' is simply a result of how much mass you have as opposed to how much fat you have. If you want to 'tone' your body you have to reduce your bodyfat % overall, which is hindered by your goal of gaining some mass, as putting on fat during mass gain is inevitable and raising that percentage is highly likely. The problem is that you seem to want to do everything at once; having abs while putting mass on your arms, toning your body while building a nice chest (which, again, requires more mass). In other words:

You want to lose fat while you're gaining mass.

It's possible. But it's going to take you a LOT longer than if you went through a proper bulk/cut cycle. Furthermore, even though your main priority is to lose fat, performing the 'cut' part of the cycle would get you nowhere. You'd be left with abs but no chest or arm mass, and gaining that mass back would take a very long time unless you went on a bulk cycle... Then, once you've bulked, surprise, you no longer have abs and need to cut again.

However, once you have bulked and THEN cut, you are left with your desired muscle mass as well as your ideal bodyfat levels, which is why cutting first is pointless. If any of your priorities are to gain any mass at all, a bulk/cut cycle is ideal for you.


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PostPosted: Sun Feb 06, 2011 4:49 pm 
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ok, thanks for that toothpick I'll probably do it that way, it's just that this chubby look really bugs me on a confidence scale is all. But I'll work on bulking up a bit first.


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PostPosted: Sun Feb 06, 2011 8:34 pm 
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spyder.z wrote:
ok, thanks for that toothpick I'll probably do it that way, it's just that this chubby look really bugs me on a confidence scale is all. But I'll work on bulking up a bit first.


If your looks are bothering you this might be more of an inner game issue than a fitness one. :wink: If you want to avoid putting on a lot of fat while bulking, you might 'clean' bulk (which is attempting to get your calories from healthy sources like chicken and fish). It's harder to get your calories than with a 'dirty' bulk (McDonald's, etc) but it won't make you as chubby.


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