Question on cutting

[NevZ]

What is the best way to lose body fat? Are there any routines i should try? im currently 235, 5' 11. bf of 18%. I want to get down to at least 12, get some abs to show up. I dont really have a program i just go lift whichever muscle isnt sore, and blast it.

My work out plan for this week was; Monday : Chest Tuesday : Bicep Wednesday : back Thursday : nothing Friday: shoulder and sunday im gonna do legs. After lifting i do 45 min cardio, my heart rate stays around 171 - 180 dunno what percentage of my heart rate that is.

Its pretty rare to see me with out a jug of water in my hand, I eat good, 5 meals a day. And i dunno, what you guys think? This good? or you have better? I have the motivation i just want a program that will maximize my results you kno? Thanks

 

[NevZ]

oh and i do 20 sets for smaller muscle groups, aka Triceps biceps. and around 26- 30 for bigger ones.

 

[NevZ]

I usually do for the 45 min cardio the cross trainer. Cross trainer < Sprints? And yeh i need to get my ass out of bed and go in morning but so hard sometimes. if im real tired ill lift, go home sleep then go back and do 45 min cardio but most of time its right after lifting. what is this cortisol??

 

[Bob Smith]

oh and i do 20 sets for smaller muscle groups, aka Triceps biceps. and around 26- 30 for bigger ones.

You do WAY too much, period. IMO, your training needs a serious renovation.

 

[Bob Smith]

Bro, one thing you shouldn't do is cardio after lifting. Cortisol levels are already way up after lifting, and doing cardio after lifting makes it especially catabolic.

I disagree about not doing cardio after a workout. Either post-workout or in its own separate workout are the only ways to do cardio, IMO.

1. Lift heavy and only do HEAVY compound lifts. No preacher curls here.

Agreed for the most part. Big movements will stimulate your muscles and burn more calories than sissy movements (ie. your bicep-only workout needs to be kicked to the curb).

2. Do HIIT (High Intensity Interval Training).

Depends on how you are dieting, but overall intervals are the best and most efficient way for burning fat.

5. Mix in low intensity activity...walking and crap like that. This doesn't break down muscles like jogging would.

Nor does it burn calories. Unless someone is 400 pounds, severely obese and has emphysema, walking is a worthless exercise.

Frosty hit the general idea that what you stick in your mouth every day is more important than what you do in the gym when it comes to shedding fat.

 

[NevZ]

My training routine needs renovation... Ok, but why you get this idea? Because im only doing one body part a day? Should i try Bi//tri ?? I can do back//chest that workout alone for me would be 3 hours. Same with legs//shoulders.


Maybe i should just do a split routine on the smaller groups, bi//tri. Then 1 muscle a day for the bigger muscles, i.e. Back, chest, legs. I usually do shoulders//traps. What you think, good idea? The reason i was doing only biceps was because my workouts were too tiring specially after 8 hours of school, and plus the 45 mins after work out.

IM taking m1t now and im like hardly ever hungry. Today ive only had a whey protein shake, im about to go down some tuna. Its 2:30 in afternoon i know this is bad, heh. Anywho im out to gym, thx for all your input helped a lot

 

[Bob Smith]

My training routine needs renovation... Ok, but why you get this idea? I can do back//chest that workout alone for me would be 3 hours. Same with legs//shoulders.

If a back/chest workout would take you 3 hours then you are doing 1) too much foo-foo work, 2) yapping to your buddies for way too long, or 3) not working very hard. There is absolutely no reason why a workout, any workout, should take 3 hours. Get rid of the idea that you "have to hit all the angles" and pare your routines down to the basics and ditch all the bullshit movements youre doing.

 

[Bob Smith]

Why?

When else are you going to do cardio, pre workout? Thats a bad idea for numerous reasons.

Bob, you burn 2.5 times the calories from walking at only 3 mph vs going home and watching TV. So in one hour of walking, instead of burning 88 calories sitting around, you would burn 221 calories (using a 200 lb person). So that's 132 extra calories.

Blah blah blah, Big freakin deal. Id rather park my ass on the couch for an hour, burn my 88 calories, and cut my daily caloric intake by 130. In the end, we end up with the same results and I get to play Playstation while you drag your ass around the neighborhood for an hour or two.

Besides, Id rather manipulate my diet so that I didnt need to do any cardio, period. Which I dont. I diet, do zero cardio, and probably drop fat at twice the rate most people do. All while maintaining my LBM. Oh yeah, and I can still play PS2 while your waving to the neighbors down the street while on your walk. Have fun.

 

[NevZ]

alright thanks for your guys input. Bob whats your diet? If you have a diet that drops body fat and you dont have to do a single second of cardio wouldnt you be a millionaire? Share :-D

 

[NevZ]

IF im going to lift heavy im gonna need to find a work out partner, i hate having to ask for a spotter. I gotta get rid of this 10-12 reps, im so use to doing it.

 

[NevZ]

Would clenbuterol be a good thing for me?

 

[Bob Smith]

6-10 reps is fine for dieting.

I disagree with Frosty about the "do 8 with your 5RM." Whether you have a partner or not, that is asking for injury, overuse injuries and increased chance of over-reaching/overtraining. I dont have a workout partner as I lift at my house. A cage and some safety pins are pretty much all you need if you are in tune with your limitations.

 

[Aldara]

I like to play XBOX.

When I'm out walking in my neighborhood, I usually give my neighbors the finger.

 

[jamesdal7]

You do WAY too much, period. IMO, your training needs a serious renovation.

I agree with Bob 100%. You do way too much. I speak out of experience. I was over doing all my muscles and I was wondering what the hell was going on with me. I woudn't grow, then I read the sticky, from Phreezer (BEST OF MESO) what not to do for beginners [Hogg] written by Hogg and I saw the light. I changed my work out routine, doing about 7 to 9 reps per set. Within 3 weeks my body just grew and im not talking just a little bit, i mean, i woke up and was like, damn is that my body? I even had people at the gym come up to me and asked me how I grew so fast. I changed my work out routine and eating every 3 hours, AGAIN (can't stress this enough) EAT!!! u can't grow if u dont eat. Make sure u know what to eat.

Also, I don't ever use a spotter, I use dumpbells for most of my workouts, don't need to use a spotter, if u cant lift your last rep, then drop the dumpbells, u dont need a spotter. I do dumpbell inclines, declines and butterflies, dumpbell for military presses, shoulders, use a bar for arms and preacher curls. use the bar for squats too and deadlifts. Add squats and deadlifts to your training and watch your body grow.

 

[bigpun]

I would also like to see this diet that Bob has that allows him not to do cardio but still drop fat??? Please post this diet so that we all can see what a genius you are. I really want to see this miracle diet.

 

[bg65]

I like food too much to lose weight solely by dieting, I would much rather do cardio and be able to eat than be on an insanely strict diet, I still eat clean, but you have to really have your diet dialed in to get cut without cardio... besides, cardio is also good for your health

 

[that]

Diet is key.
Carbs need to be low-moderate (depends on your body & how it is with carbs), along with salt.
Fat moderate and protien high.
Thats the base , you dont have that, nothing will work

 

[HulkHogan26]

I agree, i find clenbuterol works well to help. sum times even some t-3

 

[hackskii]

Id rather park my ass on the couch for an hour, burn my 88 calories, and cut my daily caloric intake by 130. In the end, we end up with the same results and I get to play Playstation while you drag your ass around the neighborhood for an hour or two.

Besides, Id rather manipulate my diet so that I didnt need to do any cardio, period. Which I dont. I diet, do zero cardio, and probably drop fat at twice the rate most people do.

I have been saying this for years.
I totally agree with Bob.
I lost 25 lbs and 6 1/2 inches on my waist with zero cardio. I do lift to keep the anabolic environment but doing cardio does not put you in an anabolic envrionment, in fact if you do too much it raises cortisol and actually lowers testosterone putting you in a catabolic environment.

My buddy today told me he has 5 fig newtons(sp) a day, that is about 25 minutes of cardio to burn off those 5 fig newtons. I asked him why not cut out the fig newtons?
He said he likes them.
I told him go for it but that extra calls just need to be burned off.
He dropped the fig newtons

It can be done with diet alone, as long as you are lifting and eating enough protein to support lean tissue, it can be done.

 

[hackskii]

Diet is key.
Carbs need to be low-moderate (depends on your body & how it is with carbs), along with salt.
Fat moderate and protien high.
Thats the base , you dont have that, nothing will work

This is how I did it. I did eat clean carbs like apples, asparagus, green beans, radishes, celery, tomato, etc.

For my fats I had 3 fish oils with each meal 12 a day total.

I ate every 2 hours.

Drank 20 oz of water 30 minutes before I ate.

I didnt skip meals.

Last meal was fat and protein only usually eggs and cheese.

It does work, you have to have patience and I had my last meal at 6 P.M.