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Message
2
Posted on 8/18/14 at 2:51 pm to DirtyMikeandtheBoys
quote:
You can do both simultaneously. Contrary to retarded beliefs
Exactly.
Posted on 8/18/14 at 2:51 pm to DirtyMikeandtheBoys
quote:
You can do both simultaneously. Contrary to retarded beliefs
But at what rate?
He's going to lose motivation and interest real quick when he falls into that middle ground.
Posted on 8/18/14 at 2:53 pm to lurkr
for those suggesting stronglifts, its really not a good program for what he wants to do, he will stall way to quickly. same with starting strength.
if it was me I would do a version of jason ferruggia's workouts were his workout calls for
lower body day
upper body day
bodyweight day
strongman day
I would do
Full body day(press, bench, squats, deads/rows)
body weight day
strongman day( odd object carrying etc)
or the basic stripped down greyskull lp of
squats( 2xs week)
deads(1x week)
press and bench alternated in an A day/B day fashion. LINK
if you are want to do just body weight I suggest the building the gymnastic body online courses by coach somner
if it was me I would do a version of jason ferruggia's workouts were his workout calls for
lower body day
upper body day
bodyweight day
strongman day
I would do
Full body day(press, bench, squats, deads/rows)
body weight day
strongman day( odd object carrying etc)
or the basic stripped down greyskull lp of
squats( 2xs week)
deads(1x week)
press and bench alternated in an A day/B day fashion. LINK
if you are want to do just body weight I suggest the building the gymnastic body online courses by coach somner
Posted on 8/18/14 at 2:53 pm to Adam4848
True you will not gain as fast, or lose as much quickly.
But the rate of growth, rate of fat loss will equal out to show quicker more satisfactory results for a beginner.
But the rate of growth, rate of fat loss will equal out to show quicker more satisfactory results for a beginner.
Posted on 8/18/14 at 2:56 pm to lsu777
The biggest mistake people can make is not getting strong enough to work out first.
Not everyone is physically capable of lifting weight. They need to start with basic olympic stuff, very light weight on a 5x5 routine to learn technique and build muscle memory. Otherwise theyre asking to get injured
Not everyone is physically capable of lifting weight. They need to start with basic olympic stuff, very light weight on a 5x5 routine to learn technique and build muscle memory. Otherwise theyre asking to get injured
Posted on 8/18/14 at 2:59 pm to tracytiger
quote:
I would run after weightlifting. But, that's my opinion. I know a lot of trainers prefer cardio after weightlifting.
Without question. All kinds of studies that show that cardio after lifting is more effective.
Posted on 8/18/14 at 2:59 pm to Adam4848
quote:
He's going to lose motivation and interest real quick when he falls into that middle ground.
What is this middle ground that you speak of?
Posted on 8/18/14 at 3:18 pm to DirtyMikeandtheBoys
I am cutting soda out as of today. It was never anything serious. I would drink maybe a 12 oz can a day or something. Nothing too crazy. Just something break up the monotony of water
Posted on 8/18/14 at 3:26 pm to dnm3305
quote:
What is this middle ground that you speak of?
While it can be done effectively as a beginner through proper nutrition trying to "build mass" while at the same time "shredding fat" isn't the most optimal approach for someone trying to reach their respective goal.
People tend to try and add calories on workout days and off-set off days with a calorie deficit. While this maintenance approach can be effective by someone diligent to a T an average gym goer will not see the results (they want) even 4-8 weeks later and they start cutting corners nutrition and lifting wise only to end up in the same spot they were months later.
Posted on 8/18/14 at 3:27 pm to USAF Hart
Cutting soda out will do wonders for you without factoring anything else.
Posted on 8/18/14 at 3:28 pm to Adam4848
Alright, well let's go with cutting weight first but doing it while lifting. I know more reps + less weight and throw in some HIIT cardio. However, I know that even cutting weight I can build muscle mass.
Posted on 8/18/14 at 3:34 pm to USAF Hart
quote:
I know more reps + less weight and
No.
Posted on 8/18/14 at 3:46 pm to DirtyMikeandtheBoys
i realize that. I am the biggest proponent of LP programs on this sight but if he not willing to back off the running, SL 5x5 isnt for him and a better program for him would be the greyskull lp base.
he will not be able to maintain the aggressive strength increases on SL or SS. he also said he was not interested in SL anymore.
he will not be able to maintain the aggressive strength increases on SL or SS. he also said he was not interested in SL anymore.
Posted on 8/18/14 at 3:48 pm to lsu777
I will eventually want to really put on muscle, but for my upcoming test I would like to slim (lose 20 pounds or so), and then start putting on muscle after that. Isn't there some sort of rotation where you build for 'X' amount of weeks and then cut for 'X' amount of weeks.
Posted on 8/18/14 at 3:53 pm to USAF Hart
I'm telling you dude. Go to bodybuilding.com
They literally walk you though.
Sex?
height?
weight?
goal1?
goal2?
activiy level?
boom workouts you can do to reach your goals.
You will lose 10 lbs by only drinking water. This means no alcohol as well, sorry.
They literally walk you though.
Sex?
height?
weight?
goal1?
goal2?
activiy level?
boom workouts you can do to reach your goals.
You will lose 10 lbs by only drinking water. This means no alcohol as well, sorry.
Posted on 8/18/14 at 3:55 pm to DirtyMikeandtheBoys
I drink maybe 3-4 beers on a good weekend. No alcohol isn't an issue for me
Posted on 8/18/14 at 4:02 pm to USAF Hart
you need to look into the greyskull lp.
LINK
read that and start lifting heavy and pick a drill from here or here and start the burpee challenge. follow the program and get a decent diet and you will be fine. you will get the conditioning you need, while getting stronger. Prolly wont gain a ton of muscle but you should keep what you have. Oh and those conditioning drills are no joke, especially the 13 down drill.
for diet I suggest a simple 40/40/20 split starting calories at BMR. this will show you how many calories to eat. just adjust the ratios to 40/40/20.
use my fitness pal and adjust the macros under goals on the website to match what the calc spits out. log all your calories period. i suggest this book and this book for recipes.
the links I posted will allow you to download the books for free or read on the site for free. to download you will need to upload an article, paper, etc. 1 upload for every download.
as far as diet goes, adjust down 250-500 calories if you aren't losing, this will have to be done periodically. adjust down from carbs not protein. as you get leaner, you will prolly have to adjust the diet portion of the plan.
hope this helps and good luck
LINK
read that and start lifting heavy and pick a drill from here or here and start the burpee challenge. follow the program and get a decent diet and you will be fine. you will get the conditioning you need, while getting stronger. Prolly wont gain a ton of muscle but you should keep what you have. Oh and those conditioning drills are no joke, especially the 13 down drill.
for diet I suggest a simple 40/40/20 split starting calories at BMR. this will show you how many calories to eat. just adjust the ratios to 40/40/20.
use my fitness pal and adjust the macros under goals on the website to match what the calc spits out. log all your calories period. i suggest this book and this book for recipes.
the links I posted will allow you to download the books for free or read on the site for free. to download you will need to upload an article, paper, etc. 1 upload for every download.
as far as diet goes, adjust down 250-500 calories if you aren't losing, this will have to be done periodically. adjust down from carbs not protein. as you get leaner, you will prolly have to adjust the diet portion of the plan.
hope this helps and good luck
Posted on 8/18/14 at 4:04 pm to DirtyMikeandtheBoys
he doesn't need a program with a ton of volume if wants to continue to work on conditioning.
Posted on 8/18/14 at 4:20 pm to lsu777
Thank you for the information 
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