I'm looking to drop 10-12 pounds of fat, I'm by no means fat right now I just want to slim down a bit and get back to 165ish. I plan on starting to change my diet and cook more and work out at least 4 days a week. I'm leaning towards a full body workout routine and running on the off days. It looks like I burn 1900 calories while doing nothing and 2500 with moderate workout according to the calculator

maybe try out a combination of compound+isolation workouts on a 3, 4, or 5 day split doing 12-15 reps per set with mid weight and cardio every day. include some calisthenics as well if you think you'd enjoy it.

that's what i'd recommend for your goal of losing bf and building muscle simultaneously

if you've never trained for real before, you have some serious newbie gains to look forward to, don't forget about that!

well, he can burn all the fat in a month. get to like 7% body fat then bulk like a fucking monster. heavy lifting 3 days a fucking week after he gets it down and eating as much as he can

lol

3 months is a lot man.

A LOT. he's a BIG GUY. long muscle fibers.

So 2.5-3lbs of muscles every month is very very possible. The over eating and the extra fat build up in the right places might make him look even more defined so it might actually let him look like he replaced it all with muscle.

The fat that u get from sitting around doing nothing is not the same as the fat u get when u workout/run and eat a fuck ton. It fills up in the right places hahaha..more evenly since all ur muscles need energy instead of just arms for ur computer and legs.



This post was edited by expressaa on Apr 4 2016 02:36pm

....why?

Why not HEAVY weights for maximum gains with CARIO during his off days?

He wants to loose fat and when u do heavy weights....u workout less and u need more heal time.

So he can eat a little under what he burns in 24hr per day @ rest.

Or more depending on cardio days or what he does.

I mean i guess he can do what ur saying but wouldnt heavy weights + cardio on offdays or even for warmups to weigfhs be the BEST way to GAIN muscle while losing fat?

lol

edit: i'm assuming he's not super bulky and muscular already.

We need more information. Cause i think everyone should try to do things perfectly to get maximum results.

It makes me sad seeing ppl slowly doing things. If u want it...just do it correctly and make it perfect for maximum gains

This post was edited by expressaa on Apr 4 2016 02:42pm

Otoritakeo

Your rate @ rest per 24 hours is about 2300-2500 calories cause of ur height and weight. If its cold....you're going to burn 2500+ at rest. If you snore or move a lot or shake ur legs a lot or whatever....it adds a 100 per 2 hours blahblah.

If you're a tiny bit shorter....you burn LESS calories.

Ok so now that u know this..you want to eat about 3200 calories a day TO MAINTAIN OR EVEN LOSE that weight. eat 4-5 times a day and split those calories up.

DON't GO more then 5-6 hours without food. 4 is already too much for me.

Now find a routine. I suggest heavy weights + cardio on off days. MORE calories on lift days up until the day of cardio. .

LESS calories for cardio days so u can burn MAXIMUM fats, but you HAVE to eat at the right time so cardio doesnt ZAP neuts from ur muscles. SO U HAVE TO EAT at the right time

Just find that balance cause only you will know how to adjust the calories on what ur weight is each morning.

If u can't test your bodyfat %. U can google a lot of ways to figure out ur bf%. Won't be accurate but it's good enough.

then ADJUST the diet.

haha

the most important are those numebers i got for u.

This post was edited by expressaa on Apr 4 2016 02:53pm

You guys are just confusing him now. Like 12 reps is vastly different to 8 for a beginner...

that's what im saying.

and i recommend heavy with 8 reps. then going down and down with heavier with less reps. He has the fat contents to fuel and heal quickly from this too....it's a good time...

well he needs to start somewhere so he jsut needs to get his muscles ready for the first 1-2 weeks

2 weeks of bashing everything out until he stops getting so damns sore lol

So personally...HEAVY weights maximum of 8 reps per set.(after his muscles are ready)

This post was edited by expressaa on Apr 4 2016 03:01pm

i mean if someone has a better idea and think i'm wrong...i welcome it.

Cause i would love to learn what is the BEST way for him at this point. With his stats and everything.

His goals are maximum muscle + maximum fat loss

This post was edited by expressaa on Apr 4 2016 03:08pm

Yup, really as long as he is within 8-12 and getting a challenge thats good enough for now, throw in cardio and he should be fine for 3 months if he is watching his calories.

In my opinion (which isnt very valued in this sub forum) is just do compounds lifts for a month or 2.. that will hit basically everything and get your strength up a bit so you dont look like a hoe when you start doing isolation work. but for real bro i usually have no idea what im talking about i just like to move heavy shit from 1 place to another.