Fat Loss Muscle Gain.

RE: Fat Loss Muscle Gain. (UCUKNOW)

Tue, 09 May 2006 15:21:43 GMT

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.

Just wondering.. you say cardio 3 times a week.. what if you cardio everyday you work out (5-6)? If you can handle it is this better and will you lose weight faster or is it too hard on your body?

RE: Fat Loss Muscle Gain. (danmirage)

Tue, 09 May 2006 07:13:20 GMT

Add muscle and increase the metabolism THEN when you are a calorie burning monster..do your cut.

Simply put...Bulk first, then cut

RE: Fat Loss Muscle Gain. (dhustla)

Tue, 09 May 2006 05:23:14 GMT

hey there. browsing and something crossed ny mind, just one questiong, whats better to bulk first theny cut or cutting then once you shed substantial amount of fats to go ahead with the bulking...does it make sense?

RE: Fat Loss Muscle Gain. (Guest)

Sat, 17 Dec 2005 10:40:50 GMT

HAHA DAN UR so funny this poorkid dont worry guy listent o Dan and youll eb in good shape .. hormonal factory.. ClassIC

RE: Fat Loss Muscle Gain. (danmirage)

Wed, 14 Dec 2005 20:52:00 GMT

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

6 pack = lose fat right?
So you need to be either losing fat or gaining muscle and losing fat...the latter being harder!
But diet is central to all that.

Did you ever figure out your calories with the calculator I sent you to? That is a good place to start. How many calories do you need to maintain/lose of grow?

As for the workout...
Alternate intensity for your training every few weeks - that goes for cardio and lifting. By stimulating all the muscle you burn more fat!

Example of starting exercises:
Chest (Flat Bench)
Back (Pulldowns)
Biceps (Curls)
Triceps (pushdowns)
Shoulders (Military Press)
Font of Legs (Leg Extension)
Back of Legs (Leg Curl)
Calves (standing calf raise)
Abdominals (Crunches)

In the beginning...get use to perfect form, good breathing, no ego, feeling the muscles you are working, feeling how it feels after...1st workout, just find your weights and the movements...keep a workout journal.

RE: Fat Loss Muscle Gain. (TylerDurden)

Fri, 09 Dec 2005 19:36:39 GMT

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.

RE: Fat Loss Muscle Gain. (Guest)

Thu, 08 Dec 2005 04:55:58 GMT

Having a rough time with my diet because its new to me ima senior ion highschool and im playing football in college, Im now curently 5'10 213 pounds 18%bf my tests are "off the charts " my coach reports Bench-315 Squat- 575 Deadlift-485... but that doesent matter Issue on hand is i desperetly need to drop body fat if i want to play in college ive already been accepted and the coach specifically wants me to 1. Gain 5 pounds 2. Lose 5% bodyfat and i dont know how to.. Ive never had to do this before.. How can i lose fat n get stronger then I am already?

RE: Fat Loss Muscle Gain. (danmirage)

Sun, 04 Dec 2005 13:26:51 GMT

The grass is always greener my friend.

RE: Fat Loss Muscle Gain. (PimpWivGunZ)

Sun, 04 Dec 2005 13:24:05 GMT

ok al post there thanks for ur help add me t msn if u want (shaun_j_b@hotmail.com) a always waned to live in america sounds much better than this sh*t tip :p thanks for da help

RE: Fat Loss Muscle Gain. (danmirage)

Sun, 04 Dec 2005 13:11:07 GMT

You should post that as a new question in the training area.

THere is specific training for kicking. You could look into that.

Plus there is Speed and Reactive training that can improve sport specific performance.

I guess if you live there it is different than if you just backback and camp there!

I've been livin in Northern California last few years...but am on the East coast right now. Playin in the snow.

RE: Fat Loss Muscle Gain. (PimpWivGunZ)

Sun, 04 Dec 2005 11:44:47 GMT

yep its alrite, full of chavs though, what part of the leg will help me kick a ball thurther aswell please:p

RE: Fat Loss Muscle Gain. (danmirage)

Sun, 04 Dec 2005 10:59:32 GMT

Chalk it up to genetics my friend.

I love Leeds, beautiful area.

RE: Fat Loss Muscle Gain. (PimpWivGunZ)

Sun, 04 Dec 2005 05:22:52 GMT

kewl so im doing pretty good on my fat % am happy with that, thanks for the help, so what exactly cud help my growth hormones becase compared to every one else in my year (grade at school) im pretty small but im probably the most built up :), i live in morley which is in Leeds which is West yorkshire :p what about u, thanks for this help realy appreceated

RE: Fat Loss Muscle Gain. (danmirage)

Sat, 03 Dec 2005 16:12:37 GMT

Your body fat tests at 8.99% - 12.5%
that is from using the Tape measure 2 location

That means you have 50.5 - 53 kg Lean Body Mass
and 5-7 kg of Body fat

As I said...this is based upon clinical assumptions and is only an estimate. You use it to track your progress over time. Keep a journal...with weight and Body Fat%

You can do this measurement too using the link I gave in this link for body fat testing...then you can monitor the changes in your muscle and fat as you buff up or cut down.

Since you are under 15%, you are pretty lean by your body's standards.

good to eat after a work out and after cardio

Immediately following activity, consume at least 16 ounces of fluid for every pound of weight lost to ensure proper rehydration.
Weight lifting - within 60 minutes - protein shake with carbohydrates at 2 times the protein content allowing for muscle glycogen replenishment, energy stores replenished and protein for immediate muscle recovery OR a meal with 20 -40 grams of good protein 40-80 grams good carbs and 10-15+ grams fat
Cardio -within 30 minutes - A liquid shake with high carbohydrate content, minimal protein and fat can maximize recovery if muscle glycogen levels have been depleted.
Drink an additional 16 ounces water with your post workout snack and/or meal.

Example of a post work out meal:

1/2 cup rice or baked sweet potato or baked potato or pasta

4 ounces of chicken/turkey/beef/tofu/tempeh

1 cup steamed broccoli

want to know if this can stunt my growth

The only growth stunting effect I am aware of is from severe shocks to the growth plates at the ends of bone.
This can be from extremely heavy weights.
If you lift in the 9-12 rep range, then you are not in that weight range that is an issue (1 rep max continuously)
In fact...you will be stimulating growth hormone release and if you have the genes for growth...that is where it may go.

No worries about that.

Awesome news on the bench! I bough my first bench at 11 and started pounding the weights...I'm taller than my dad, mom and brother...funny huh at ony 174 cm!

Where are you livin at anyway P?
My brother and sister are in England, I am in the US.

RE: Fat Loss Muscle Gain. (PimpWivGunZ)

Sat, 03 Dec 2005 08:37:54 GMT

ohh and ill be getting a bench press soon n stuff for christmas so will be lifting alot im 15 btw and just want to know if this can stunt my growth ?? thanks