Hey there -

thanks for the compliment.


You certainly do have the pure physique of a powerlifter or strongman - and given your apparent genetic body type - in order for you to kill some extra fat, whilst MAINTAINING muscle would require you to follow a very specific style of diet and exercise long enough for you to cut the fat you wish. Once you reduce the fat, you can then go back to your regular power routine, maybe with just a few minor modifications to prevent any further fat gain.

here is what we're going to do for you.


1. no sugar or simple carbohydrates except for immediately following a workout

2. eat a bit more frequently...5 meals is eating every 3 hours....so try to eat every 2 hours instead and split the potions up accordingly

3. Cut carbohydrates out completely after the half-way point of your meals have been consumed for the day. (approx 4th meal) (contrary to popular opinion, this will NOT make you lose muscularity or strength, complex carbs during the early day digest slow enough to provide residual energy throughout the rest of the day)

4. perform 20 minutes of fasting cardio every day when you wake up (it can be anything, jogging, jump rope, swimming, ANYTHING) but only after taking about 6g bcaa's - then eat breakfast right afterwards.

5. Add an hour of physical activity of SOME KIND to the "rest days" - this means cardio, swimming, sports, anything active. You need more calorie burning on these days. In addition, on non-workout days, reduce your carb intake further. Your body does NOT need the huge quantities of extra carbs when you are NOT expending massive amounts of glycogen.

6. Add a few glasses of grapfruit juice (with meals) each day

7. Try stimulant fat burners like GAT Jet Fuel or Nutrex Lipo 6 in the morning and prior to a workout


If you stick to these 7 very simple and easy to follow tricks...you will be sure to start burning fat like its nothing. Your strength will NOT decrease if you do everything properly. Also do NOT forget to take BCAA's throughout the day!


good luck, take care!

This post was edited by SKCRaynor on Jul 25 2009 06:47pm

Damn great stuff, I'll be doing this. Thanks again

okay...so i'm going into college this fall and i'm going to take a year off of track (throwing events) to get accostomed to my new home and schedule..but, i want to compete my sophomore year...so i hope to continue working out and i was wondering what sort of split, diet, and workout (i'm looking at weight training, swimming, cycling, plyometrics (which i dont know much about), etc.) you would recommend for this..also, im currently 5'11" and 210lbs and i would like to put on as much usable lean mass as i can in a year haha (sorry if thats too much for one time)

Do nothing but squats bench and dead lift u will gain 40 lbs in one year and b the strongest there

Retarded spam like this is usually welcomed on the rest of the health and fitness section.
But here really, stupid comments are regarded as stupid comments. Idiots posting them are looked at like idiots.
SKC is putting a lot of effort in this thread, so please keep that bullshit for elsewhere.
This thread is about the only one in this subforum that is clean of spam, so please take your stupid ass comment with you and leave if you have nothing appropriate to say or a question that needs to be answered.
I'm not mad at you but please consider what I just wrote, if you ever need some informations, you'll be glad this thread will be up and running clean!



Quoted for truth

This post was edited by Urbain on Jul 27 2009 11:24am

First of all, thank you Urbain for addressing this problem first.

Honestly - I thank you for trying to help (if that is what you were trying to do) but please keep these terribly misinformed comments and advice to yourself. I suggest you stick to asking questions and researching this thread - rather than offering advice. I mean no disrespect to you, but that answer was potentially devastating to anyone who would actually take it to heart and apply it.

As for you bnrhodes2,

I would recommend a traditional amateur strength routine

do 5x5 format to start - if you find that 5x5 doesn't work out as well for you, try doing more weight or less weight depending...and see which one feels better for an averaged number of reps.

Day 1 (Monday) - Chest
· Bench Press - 5 sets of 5 reps
· Incline Bench Press - 5 sets of 5 reps
· Decline Press - 5 sets of 5 reps
· Cable Crossovers – 5 sets of 8-12 reps (do not use 5x5 for this!)
OTHER CHEST EXERCISES INCLUDE: Dumbbell Bench Press, Incline Dumbbell Bench Press, Dumbbell Decline Bench Press, Dumbbell Flies, Pec Deck, Weighted Pushups, Wide Chest Press, Overhead extensions. You can use any of these exercises instead of the 4 I have mentioned if you want to change it up or have difficulty doing any of those 4.

Day 2 (Tuesday) - Back
· Barbell Deadlift - 5 sets of 5 reps
· Lat Pulldown - 5 sets of 5 reps
· Seated Cable Row - 5 sets of 5 reps
· Dumbbell Rows - 5 set of 8-12 reps
OTHER BACK EXERCISES INCLUDE: Lower Back Extensions, Underhand High Cable Rows, Rack Pulls, Good-Mornings, Dumbbell Deadlifts, Close-Grip Pulldowns, or Barbell Rows. You can use any of these exercises instead of the 4 I have mentioned if you want to change it up or have difficulty doing any of those 4.

Day 3 (Wednesday) – Legs
· Barbell Squats - 5 sets of 5 reps
· Seated Machine Leg Extensions - 5 sets of 5 reps
· Seated Machine Leg Curls - 5 sets of 5 reps
· Standing Calf Raises 5 sets of 8-12 reps
· Seated Calf Raises 5 sets of 8-12 reps
OTHER LEGS EXERCISES INCLUDE: Dumbbell leg lunges, Leg Hip Abbduction Machine, Leg Hip Adduction Machine, Laying leg curls, Front Squats, 1 Leg Squats. You can use any of these exercises instead of the 4 I have mentioned if you want to change it up or have difficulty doing any of those 5.

Day 4 (Thursday) - Shoulders
· Military Press - 5 sets of 5 reps
· Dumbbell Shoulder Shrugs - 5 sets of 8-12 reps
· Dumbbell Shoulder Presses - 5 sets of 5 reps
· Dumbbell Front Raises - 5 sets of 8-12 reps
OTHER SHOULDERS EXERCISES INCLUDE: Lateral Dumbbell Raises, Barbell Shrugs, Arnold Presses, Straight Bar Cable Pulldowns, Herculean Pulls. You can use any of these exercises instead of the 4 I have mentioned if you want to change it up or have difficulty doing any of those 5.

Day 5 (Friday) - Arms
· EZ-Bar Curls - 5 sets of 8-12 reps
· Dumbbell Concentration Curls - 5 sets of 8-12 reps
· Olympic Bar Curls - 5 sets of 5 reps
· Weighted Dips - 5 sets of 5 reps
· Tricep Cable Pulldowns - 5 sets of 8-12 reps
· Dumbbell Tricep Kickbacks - 5 sets of 8-12 reps



For diet - stick to the golden rule -

eat every 2-3 hours, complex carbs only during the first 4 meals of the day, after that only lean meats + green veggies (or shakes and of course cottage cheese before bed). Drink 1-2 gal of water per day, get lots of rest on the weekends, make sure to sleep at least 8 hours a night.

Add in as much cardio activity as you want, but take heed to make sure you are eating enough to prevent catabolism. Depending on your weight height and BMR, you might need anywhere between 2,000-4,000 calories a day just to sustain metabolism. Then you need to figure you will also need 300 calories extra for every 1 hour of exercise you do to break even. For building mass you are going to need approx 500 cal more taken in than burned, for burning fat you need to lose about 500 cal more than you take in.

ty...im gunna give it a shot...o...what do you know about plyos? for the throwing events i need explosive power more than anything

also, when would i throw in olympic lifts?

This post was edited by bnrhodes2 on Jul 27 2009 01:34pm

I actually already gave you advice on plyos...and specific training for your events...do you NOT remember this? It wasn't that long ago...


olympic lifts are used whenever you see fit to incorporate them, they are not required.

Hey, Im looking to gain some muscle(And get in better overall shape, been eating healthier and running 1-2 miles a day) and wondering what to do to gain arm/chest/leg/stomach muscle. What type of diet, and what type of muscle?

please read at least the last few pages of the thread before asking very generalized questions. There are already a ton of plans and diets that will be perfect for you.