re: OT Workout crew: What am I doing wrong?

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When training, do not overtrain your muscles. Stick to 3 exercises of 3 sets of 10 reps for the larger muscles (chest/back/legs) and 2 exercises of 3 sets of 10 reps of smaller muscles (arms/shoulders). The specific set/rep ranges of the routine supersede this.

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Alright I'm going to attempt to help some people by providing some guidelines to meet your fitness goals.

Diet is the MOST important aspect of transformation. You can exercise all you want, if you do not focus on your diet you will not lose fat. Dedication is the key to ALL fitness goals.

- Cutting -

Calorie Calculator

The first thing you need to do is find your maintenance caloric intake. Go search for maintenance calorie calculator. It should include height, weight, age, and activity level.

After you have found your maintenance intake, you need to subtract 500-600 calories from that in your diet. In my example, I have a 2800 calorie maintenance. I need to intake 2200-2300 calories for a nice cut that will allow weight loss but preserve muscle as much as possible. Make sure to track at least a few days of your diet to make sure you are getting the right portion sizes. Scales are very cheap and provide a real eye opener. After about a week or two you will start "seeing" the correct portion sizes. (check every once in awhile to make sure you are not adding a little)

Next, you need to find a style of diet that will be easy to follow. There are Keto's, Intermittent fastings, Cyclic Keto Diets, Palumbo (high protein), or something like a 40%(p)/30%(c)/30(f) diet. I would advise cutting dairy if you are in the least bit lactose intolerant. Keto style diets and all other diets that require a restricted amount of carbs will make you look flat. It will also make you tired for the first 3-4 days. After the 3-4 days, you will feel a constant amount of energy throughout the day.

Most of these diets allow a cheat meal. Read carefully! I said meal not day. I was advised multiple times to eat the cheat meal at night to help control cravings you might have later if you would have eaten at lunch.

- Cardio for cutting -

Cardio type is determined on what style of diet you are running. Keto's and low carb diets require a slow steady state pace at around 120 BPM to allow the body to use the fat as fuel. Over that and you are using your glycogen stores first. Cardio should be run at the minimum of 20 minutes to allow the body to go into fat utilization mode. On diets that carbs are allowed, you may do any style of cardio you wish. HIIT is very popular.


- Bulking -

Take your maintence caloric intake and add at least 500 calories. Do not go way over or you will get fat. Carbs are important for bulking. In my example, I have 2800 for maintenance. I need 3300 calories for a bulk.

- Cardio for bulking -

It is still important to do a little bit of cardio for bulking so you will not gain fat. 20 minutes a few times a week of steady state cardio at 120 BPM should be fine.

- Weight training cutting/bulking -

Weight training should stay the same throughout the entire year. You didn't get those muscles by lowering your weight. Stay as heavy as possible. Some programs are leaned towards strength and some aesthetics.

- Strength -
1- Madcow and Stronglifts 5x5
2- DC Training
3- Rippetoes
4- 5/3/1

- Aesthetics -
1- FST-7
2- HIT (High Intensity Training)
3- HST (Hypertrophy Specific Training)
4- Universal workout of
---M (Back)
---T (Chest)
---W (Legs)
---TR (Shoulders)
---F (Arms)



When training, do not overtrain your muscles. Stick to 3 exercises of 3 sets of 10 reps for the larger muscles (chest/back/legs) and 2 exercises of 3 sets of 10 reps of smaller muscles (arms/shoulders). The specific set/rep ranges of the routine supersede this.

- Supplements -

Supplements are exactly that. They are to supplement your diet not take control. Pre workouts are not necessary, but some need it for the energy. I use it for the energy and itchy feeling. Once I take that shake, I HAVE to go to the gym because if I don't, I will itch like a crazy mf'er.

Protein shakes should be used either pre or post workout with the emphasis on post workout. Add in some Waxy Maize or Dextrose to that if your diet allows it to help with recovery.

Creatine is nice for strength but not needed. If you use the strength programs, creatine is not needed.

Multivitamins are not required if you get the amount you need in your diet. However, most will not get everything needed in their diet so an everyday multi will be nice to have.


I would like some input on how to better this guideline. Thanks and I hope everyone the best!

- HFP

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