^^ I’ve been doing that program for about 2 months now… Im aware that changing thigs up is a good idea… but i cant wrap my head around TUT/Reps/Sets/TBT vs Split etc
I’ve read through the beginners links but there is alot of conflicting information…
At the moment I am at the point where my body fat % is around 22( according to scales that measure BF%)… which is depressing me. I’m actively excercising doing Interval training and eating quite well (See my other link).
I would really appreciate some help clearing the confusion so that i can have some direction and keep getting results!
Sure no prob ask some direct questions about what it is your are confused.
I also suggest KISS Keep it simple stupid.
At your stage eat a solid diet good foods. ick a program from here and follow it get some time under you belt learn most of all put things to action and to completion.
[quote]Sidewinder wrote:
I’ve finally lost the plot!
I^^ I’ve been doing that program for about 2 months now… Im aware that changing thigs up is a good idea… but i cant wrap my head around TUT/Reps/Sets/TBT vs Split etc
[/quote]
Too much info can almost be worse than too little can’t it? Try not to get too confused by all the nuances of training. Everyone here that pays attention is learning all the time.
The best advice I can give you is to put your emphasis in basic movements, eat more protein, be consistent in your training, and get enough rest. That alone will take you pretty far.
Can i lose fat and build muscle at the same time… It makes sense that if im taking in less calories than i expend then i will force my body to eat fat… can my muscles not do the same? Especially if i keep a high protein/moderate carb intake?
I do weights 4 days a week… should i stick with a split training system or move to a TBT?
How often should i change my routine? What kind of changes should i make?
I currently train each muscle group to failure in the last set… so if i can get to 12 reps i will increase the weight so that by the last set i can only pump out about 8 unassisted and 10 assisted… its more about the way i feel at the time but each week i try to increase by 2.5kg increments.
I’ve never done the 1RM, I generally use fatigue as my indicator… should I use the 1RM as a guideline?
I probably have about a million more questions but i think those are the main ones… TBH the routine changing problem is the one that always gets me… i generally just drop the gym when i’ve done the same routine to death because i dont know wehre to go next
[quote]Sidewinder wrote:
The major issues i have are…
Can i lose fat and build muscle at the same time… It makes sense that if im taking in less calories than i expend then i will force my body to eat fat… can my muscles not do the same? Especially if i keep a high protein/moderate carb intake?
[/quote]
simple answer would be NO muscle is exspensive and take a LOT of energy (intake) to build. But being new yes you can likely build a bit while dumping fat if you are over fat and not just trying to get lean to see a six pack you dont have do to lack of over all muscle mass.
[quote]
I do weights 4 days a week… should i stick with a split training system or move to a TBT?[/quote]
is it working, do you like it, are you consistant and seeing gains having fun and busting ass. if yes to those then stick to it. if no sure try what ever program you will do with consistancy and intensity.
[quote]
How often should i change my routine? What kind of changes should i make? [/quote]
something every 4-8 weeks is good id even say six to 8 for a newbie, can be as simple as a diffent grip or footing thats CHANGE, a rep scheme, rest, or exercise it can be very small or an over haul
but dont change to much you need to be consistant and see what works and you should always be looking to do BETTER.
with the following ?'s I still say you need to pick a program here until you learn more over a LOT of time under the bar and behind the fork.
and ?? failure is a method to use I wouldnt use it always youll brun out fats and potential for injury is HIGH.
if your new you have no business going for a true 1RM maybe MAYBE a 3 rep to get a starting point for a program etc concentrate on doing better.
All this stuff is answered in the articles start slowly working through them in the meantime pick a prgram here they have a duration as in they end usually 4-6 weeks do them to completetion and start another learn and grow physically and mentally.
Part of the problem lies in the fact that T-Nation has a lot of programs and very little templates. A program is really only a short term thing, so you end up just going between them, not progressing at any appreciatable rate. Find a template, I think the most widely applicable template is the Westside template. Learn how to manipulate that and you won’t ever need to go on another program again.
[quote]zarro wrote:
Part of the problem lies in the fact that T-Nation has a lot of programs and very little templates. A program is really only a short term thing, so you end up just going between them, not progressing at any appreciatable rate. Find a template, I think the most widely applicable template is the Westside template. Learn how to manipulate that and you won’t ever need to go on another program again.[/quote]
Where do i find that template?
Im seriously considering doing the Waterbury TBT but i am currently trying to drop 15kgs in fat as well… can i implement some cardio on the off days?
Or would you suggest losing as much weight as possible then starting a solid weights routine…
At the moment i put 150% effort into every weights session 4 times a week and also do about 30-45 mins of interval training on a cross trainer burning between 400 and 600 calories per session at least twice a week.
I guess what im getting at is that its not my lack of effort holding me back…
You sound like you want to cut pretty badly my friend. If that’s right the Tdawg2.0 is probably the way to go, If you’re at 22% you’ll lose fast on the Tdawg. Maybe throw out the long cardio and throw in some pre-breakfast cardio like walks or even HIIT? just a thought. try and lose around 1lb (.5kg) a week for a month or two.
[quote]Gambit_Lost wrote:
I’m a noobie too mate, but it sounds like if you’re not seeing results when you’re working that hard it might be your diet that’s holding you back?
I used TBT with the Tdawg2.0, but it was hell a lot of the time, you’ll definately need motivation and it’s maybe not the smart way to go.
Here are some templates from CW that sterno put up for us
You sound like you want to cut pretty badly my friend. If that’s right the Tdawg2.0 is probably the way to go, If you’re at 22% you’ll lose fast on the Tdawg. Maybe throw out the long cardio and throw in some pre-breakfast cardio like walks or even HIIT? just a thought. try and lose around 1lb (.5kg) a week for a month or two.
Good luck[/quote]
Thanks mate, most of my weights training and cardio is done pre-breakfast… i generally train at 6am before work and then have a nice muesli or grainy toast with Vegemite (Australian yeast spread packed with vitamins).
Then i have a protein shake. Lunch usually consists of either a chicken sandwich or wrap with a bit of cheese and some tomato, cucumber etc.
Afternoon i have some fruit/nuts and another protein shake.
Dinner usually low or no carbs some good chicken or lamb or i go to my g/f’s for a BBQ.
I dont eat much crap anymore… i drink alchohol maybe once a month and never drink sofdrink/soda…
Im seriously considering doing the Waterbury TBT but i am currently trying to drop 15kgs in fat as well… can i implement some cardio on the off days?
[/quote]
YES DO IT!!! great program make cardio second teer to the lifting make the diet have you lose wieght and sue add a bit of cardio. dont go nutty.
[quote]
Or would you suggest losing as much weight as possible then starting a solid weights routine… [/quote]
NO you need to have resistance training above ALL for cutting it will fore you to Keep muscle where as cardio will have you lose a ton it catabolic in nature you need to Lift. make the weights #1 and add a little cardio as needed and slowly add more if you are not losing.
well im sure your training hard but id honestly venture its 80-90% LOL but yes train hard train smart and make your diet 90-905% as well and you’ll make progress.
Go for TBT you got a solid program no less talking / thinking more doing LOL
Thanks mate, most of my weights training and cardio is done pre-breakfast… i generally train at 6am before work and then have a nice muesli or grainy toast with Vegemite (Australian yeast spread packed with vitamins).
[/quote]
Bro EAT before you train that fasted shit is a ticket to muscle loss and less that optimal training. eat something and train hard build and keep muscle and lose fat, Scrw the weifgt loss go for FAT loss.
Eat good train hard results will come dont fall for the fasted high intensity stuff if you do something fasted make it LOW intensity walking going higher is asking to eat up the little muscle you have
So if I eat in the morning before my training could i do HIIT?
I’ve always performed morning training sessions fasted… :S Working on the assumption that with no food in my belly the only place my body can get energy from is fat :S
The other assumption was that HIIT would preserve muscle mass more than low intensity… and it was generally performed after weights to aid in recovery by moving nutrients/lactic around etc
[quote]Sidewinder wrote:
So if I eat in the morning before my training could i do HIIT?
I’ve always performed morning training sessions fasted… :S Working on the assumption that with no food in my belly the only place my body can get energy from is fat :S
The other assumption was that HIIT would preserve muscle mass more than low intensity… and it was generally performed after weights to aid in recovery by moving nutrients/lactic around etc[/quote]
BRO yes EAT all the time before ANYTHING HI (higfh intensity) High intensity uses glycogen and atpm as the primary enrgy source NOT fat the fat is burnt later after the fact due to mwetabolism being jacked up and the damage done by HIGH intesnity work eat then perform it.
HIIT for recovery broi HIIT done correct HIGH intwesity will do as much or more damage then resistance training its not a recovery action recovery LOW intensity. slow and low uses fat as primary fule source and wont tap the glycgen stores, once those glycogen stroes are gone and if your fasted the body well turns to aminos protein for glycogenesis as in your Muscle to create the fast fuel needed.
High intensity EAT first it will still brun fat as its not during the action that your burning it so much with lifting and HIIT but after the fact the Post exercise energy expendature.
for recovery etc LOW intensity it is well low doesnt cause damage, gets blood flow, fat as main fuel source preserving glycogen for your real training.
Time o hit up and read the archive bro, the cardio round tables, etc etc.
Agreed on eating before you lift. Get something in. And doing it early is no excuse. I get out of bed, get my Surge together and my training log and head to the gym. If you can’t get Surge in Oz, use skim chocolate milk or whatever.
Slam half be4 the start of the workout, sip the other half during. Weights + no food = muscle loss. Training is as much nutrition if you’re really putting the effort in as it is the program you’re on. Your most anabolic times are around waking and training. Yours are both at once. Quit fucking yourself by not taking in calories during it. Worry about the ‘program’ later. 90% of your problems with not progressing could most likely be solved with proper pre and post workout nutrition.
Wow… ok so i read some stuff… ALOT of stuff… I thought i said i was already OVER informed
So seeing as im meso/Endo from those articles as i understand it fasted morning excercise is best for me… in terms of HIIT or low intensity i’m not too clear on it…
I currently have about 12 web pages open from the archives trying to wrap my head around program design… most suggest a 3 day total body workout, but others say this may not lead to an aestheticly pleasing physique… which to be honest is one of my main goals…
[quote]Sidewinder wrote:
Wow… ok so i read some stuff… ALOT of stuff… I thought i said i was already OVER informed
So seeing as im meso/Endo from those articles as i understand it fasted morning excercise is best for me… in terms of HIIT or low intensity i’m not too clear on it…
I currently have about 12 web pages open from the archives trying to wrap my head around program design… most suggest a 3 day total body workout, but others say this may not lead to an aestheticly pleasing physique… which to be honest is one of my main goals…[/quote]
Yes, that would be your long term goal. On the short run, you want to drop fat and build muscle. A 3 day/week TBT is probably the best way to do that.
Worry about the finishing touches later.
Wow I’m a beginner just like you and when I started reading I got REALY confused by too much information and lack of knowledge how to use it…
truth is, just like everyone else tells ya, KEEP IT SIMPLE because when you start to get confused and stress out you begin to lack in motivation and will and then stop training.
