RE: Fat Loss Muscle Gain.

quote:

well im interested in loosing fat and having a 6 pack, becoming stronger, healthier, more toned really, do u think i should be looking for that? i dont think i eat enough, i eat alot but not enough this is a normal day for me:

bowl of all bran with low fat milk - 7:45
apple, banana, orange, 1x Tuna sandwedge, 1 orange juice - 12:25
then a meal :S i have no idea what to eat for meals usually - potatoe, tuna, sweet corn + bacon, something like that between 5pm and 6pm around, and then maybe another bowl of all bran, but i have protein shakes like before i go jogging for my football team, or the gym, or a football match or football trianin (soccer by the way not american football) - thanks

quote:

ORIGINAL: TylerDurden

there actually is only one way that i have discovered that can remotely help you add muscle while losing BF%.

bear with me because this takes ALOT of dedication...but if u want something bad enough, u can do it.

1st, go to the gym at least 5-6 times per week. for an hr a day.

2. INTENSIFY your workouts, this doesnt mean try to lift harder, it means never stop doing something while your at the gym.  dont pause in between sets, go find another machine on a totally diff body part to work out on, then go back to your first exercise.  OR run in place, sprints, jump rope, pretty much anything cardio to keep the heart rate up (<--this is a must, you have to do this) what i like to do is jog to the water fountain, 5 sec drink, jog back, 10 sec cool down, another set. u have to keep your heart rate up. also raise your reps/set range, stop the low rep weight lifting and move to 8+ reps per set, i suggest as high as 15, (when researched 15 reps is shown to be the maximum # of reps for muscle gains (peak))..

3. cardio after your workout, at least 20 min, suggested 30+ min....gotta keep that heart rate up, your not burning fat till after at least 20 min of sustained elevated heart rate.  do not do cardio before your workout as this has shown negative results on growth homones (GH) levels, while cardio after has shown lvls near normal post workout lvls..

cardio 3 times a week

4. Eat better, you will have to eat alot to gain muscle, BUT make sure your eating completely healthy.  and im talking calculate the exact amt of proteins and carbs needed to sustain growth, and eating just enough to put off muscle degradation, and low enough to help u keep cutting. Small servings of meat and carbs, fruits, and veggies. no booze or candy or soda or anything fried, absolutely none.

5. 0 carb protein shakes....once again giving u enough protein to sustain muscle and help growth, with out the possibilities of adding fat.

now, dont expect this routine to work immediately, it is def a slow steady process, the muscle gains will come slower, and the fat will burn slower...

you might even be better off adding twice the muscle you need to add (5 lbs? so 10 lbs muscle) BULKING, then CUTTING, losing the req'd BF  %, and probably the 5 lbs f muscle, giving u ur goal..

just an idea.

i lost 15 lbs in a month in boot camp. ive seen diet recruits go from 205 to 180 in a month, how? cardio 3 times per week. meals cut extremely short. never sitting down for an entire day, except for sleep. full 8 hrs of sleep night. walking everywhere. that and plenty of water.