Quote (Kyser121 @ Jun 30 2010 12:53am)

hey i'm Jon and ty for the help in advance.
i'm 5' 9"  150  - prob average on the muscle and fat got a little of both but not alot
i eat a very small breakfast in the a.m. around 9 usually a breakfast bar
i eat horribly for lunch b/c my boss always buys my lunch and it's usually very unhealthy, i.e. cheeseburgers, cheesesteaks, or any other type of sub really.
For dinner i usually try and eat a white meat of some sort with either a pasta or potatoes.
then a light snack before bed around midnight.

i just recently  started going to the gym again, about 4 times a week for around an hour and a half, and i've been doing i rep mid weight to try and drop the fat, and i also own a cycle i ride about 45 mins a day out and about.
what im looking for is advice on a few points.

first i'm trying to drop the 10ish lbs. of fat i do have, and second i'm trying to gain around 15 or 20 lbs. of muscle
i looked through a few pages of your responses to ppl so i think i get the jist of what i need to do but figured id run it by you.
should i be bulking up by the 15-20 lbs first and then trying to drop the 10lbs of fat or the other way around?

and i'm gonna try and eat a better breakfast, i saw you suggest eggs and oatmeal to a few ppl so ill do that if you think it's good in this situation
and i don't think i need the protein shakes but i'll let that be your call, i dunno how much faster they are at helping you bulk up.
a buddy of mine said is easier to bulk up with the protein shakes and stuff first then trim all the fat off after.

he also told me that you want to eat right after working out and he suggested spinach and cheerios, because he said they have all the minerals that the muscles would normally take from your body if they don't get them in food.
anyways i'm sure this was a lot to read and whenever you get a chance check it out and help me out if you can. if you have any questions plz do pm me, i'm sure i'll have some more once you get back to me with this barrage of questions lol.

Quote (blackauraEoC @ Jun 30 2010 02:45am)

this ^

Quote (silent9 @ Jun 30 2010 01:41pm)

see this

Quote (SKCRaynor @ Jun 29 2010 04:40pm)

overall good plan for fat loss...however you need to keep some things in check:


1. total calories a day should be split up into 6 small meals (roughly all of equal calories) for a total of 2,000 cal a day MAXIMUM
2. 30g carbs per day is kind of high unless you are counting fiber as carbs. My advice for carbs is to stick to approx 1/2-1 cup of green veggies 3-4x a day with meals and keep it there - no other carbs.
3. Do 20-30 mins of fasting morning cardio at least 3 days a week (with lots of water).
4. Do a 6 day a week workout plan with cardio only on the 7th day like below:

Mon - 20-30 mins HIIT cardio + chest/back (20-30 sets total with 10 seconds rest between sets, 30 seconds rest between exercises, lots of breakdowns/failures/drop sets) followed up by 20-30 mins of HIIT cardio (total of 2 hours at the gym)
Tues - 20-30 mins HIIT cardio + Legs/Shoulders (20-30 sets total with 10 seconds rest between sets, 30 seconds rest between exercises, lots of breakdowns/failures/drop sets) followed up by 20-30 mins of HIIT cardio (total of 2 hours at the gym)
Weds - 20-30 mins HIIT cardio + Bis/Tris/Abs (20-30 sets total with 10 seconds rest between sets, 30 seconds rest between exercises, lots of breakdowns/failures/drop sets) followed up by 20-30 mins of HIIT cardio (total of 2 hours at the gym)
Thurs - 20-30 mins HIIT cardio + chest/back (20-30 sets total with 10 seconds rest between sets, 30 seconds rest between exercises, lots of breakdowns/failures/drop sets) followed up by 20-30 mins of HIIT cardio (total of 2 hours at the gym)
Fri - 20-30 mins HIIT cardio + Legs/Shoulders (20-30 sets total with 10 seconds rest between sets, 30 seconds rest between exercises, lots of breakdowns/failures/drop sets) followed up by 20-30 mins of HIIT cardio (total of 2 hours at the gym)
Sat - 20-30 mins HIIT cardio + Bis/Tris/Abs (20-30 sets total with 10 seconds rest between sets, 30 seconds rest between exercises, lots of breakdowns/failures/drop sets) followed up by 20-30 mins of HIIT cardio (total of 2 hours at the gym)
Sun - 60 minutes of intense HIIT cardio split into 2 30-minute sessions (NO WEIGHTS TODAY)


Do this plan for 2 weeks straight (14 days), and on the 15th day perform a carb up as illustrated below:


100g protein, 400g carbs, 10-20g fat


Meals Example:


Meal 1 - 1 cup oatmeal + 2 slices whole grain bread + fat free cream cheese
Meal 2 - 1/2 lb whole grain pasta + tomato sauce + veggies
Meal 3 - 2 cups brown rice 1 cup black beans + green pep and onions
Meal 4 - 1 large baked sweet potato + 1 large regular baked potato (fat free sour cream is fine to use here) + veggies
Meal 5 - 1/2 lb whole grain pasta + tomato sauce + veggies
Meal 6 - 1 large bowl of shredded wheat w/ 1-2% skim milk


After carb day run another 14 days of full ketogenic as illustrated above. DO NOT INTAKE ANY SUGAR DURING KETOGENIC DAYS!!!

Quote (SKCRaynor @ Jul 1 2010 12:42am)

hey there...

you need to take in MORE calories and macros.

In addition your workout plan for MASS building needs to be hypertrophic. An example would be to try the breakdown drop set method....

exercise 1

set 1 - warmup weight 15 reps
set 2 - heaviest weight possible for 6 reps
set 3 - reduce weight 25% and do for as many reps until failure
set 4 - reduce weight another 25% and do for as many reps until failure
set 5 - reduce weight a final 25% and do for as many reps until failure

60 seconds rest

move onto exercise 2.


Perform all exercises like this...while doing a lot of FORCED reps, and negatives and you will see your muscle volume jump up dramatically but sometimes at the cost of strength.


To increase your diet properly...add 1-2 cytosport cytogainers per day in addition to your regular meal plan. This will boost your macros where they need to be for you to see sufficient gains.

Quote (Kiston @ Jul 1 2010 03:33pm)

are u saying cardio before and after my workouts?

Quote (Buf @ Jul 1 2010 02:56pm)

im 5'6 160lbs
i plan to work out 3 days a week
mon wens fri
or
thues thurs sats

doing triceps & chest one day
doing back & biceps the next
doing shoulders and legs the third day

im new to the gym environment and not sure what exercises will benefit me the most

im trying gain some muscle
i drink about 3x protein shakes a day
and i eat 5 meals a day

one protein shake in the morning ( 100% whey protein gold standard )
one protein shake with with my after lunch snack ( nitro core 24 )
protein shake after i workout  or after dinner ( i usually take 2 scoops of 100% whey protein instead of one after i work out )

this will actually be my second day at eh gym doing back and biceps
i jsut need a lil help in figuring out a exercise routine for my 3 days to get the maximum effect

Quote (blackauraEoC @ Jul 1 2010 03:55pm)

thanks alot man! seriously i really appreciate the info.
how many sets do you recommend for each body part?
should i still hit the basic 4 exercises per large muscle group and 3 for smaller?
also would you say Quickmass by Allmax is just as good as cytogainer?
thanks !


also i already take 1 Quickmass shake and 1 Protein shake so id prefer to not go over that is there a better way i can fit some extra calories into my meals?