Just a bit of background of where I’m at: 19yrsold in a month, 194lbs, 6’1.
Like alot of people i want to build muscle mass but keep my bodyfat% as low as possible. I’m not very sure what body fat% i am right now but if u click on my profile theres a few pictures of me if someone cud estimate that for me too that wud be great.
The goal for me right now is to maximize fat loss and to gain lean muscle mass. A weight of around 190 is fine but I just want to lose that fat.
anyway. is it OK to train like 6 times a week if not 7 if I’m doing split routines? I lift for about an hour and I do a short 20min medium intensity cardio. I still do compound excercises like squats and deadlifts and cleans whenever I can. Is it better if I do total body workouts but fewer times a week, rather than my split workouts now?
I take musclemilk whey protein postworkout, glutamine before bed, and fish oil throughout the day. and i also take allmax ripcuts as a fatburner(im in canada i cant get HOT-ROX…) to the recommended dosage (sometimes before a workout it has a good amount of caffine.) I have about 4-5 meals a day and i know i eat pretty healthy and low carb. im asian…not eating enough rice sucks…
thanks beforehand for any helpful advice and critque. I can handle any critque you got just dont flame me if I am doing something wrong, just here to learn haha.
[quote]vancouverasian wrote:
I’m not very sure what body fat% i am right now but if u click on my profile theres a few pictures of me if someone cud estimate that for me too that wud be great.[/quote]
Can’t tell without a shoe in the picture. Sorry.
You will be more successful pursuing one goal at a time.
Splits are better. Total body workouts are for people who hate bodybuilding. They’re the new HIT Jedis.
Your post-workout meal should be protein and carbs, not protein and fat. Find yourself some straight whey protein and have it with that rice you crave. Ditch the glutamine. It’s not worth it. Fish oil is great, though. Good for you.
I can’t be bothered to look up what ripcuts is. But like I said earlier, pick one goal at a time. If your goal is to gain some muscle, this is the wrong time to be using a thermogenic.
Eat the rice after your workout. 4-5 meals isn’t enough. Eat every 3 hours as long as you are awake.
Never mind decades of olympic lifters, early strongmen or european powerlifters. Their results royally suck/ed. They’re just the new HIT Jedis.
To OP: You probably know all the answers to the questions you asked. Has what you’ve been doing worked for whatever your goals were? Do you think you should eat better, more, or both? Have you kept healthy since you started training, or did you get hurt? Have your main lifts been steadily going up?
I’m pretty sure you have all the knowledge you need to progress, you just need to think a little and use what you know to make up a sound plan. I’m not giving you much for concrete advice, but hey, you’re the first person who can help yourself! Good luck.
[quote]daraz wrote:
Never mind decades of olympic lifters, early strongmen or european powerlifters. Their results royally suck/ed. They’re just the new HIT Jedis.
[/quote]
If that is your only reference for building muscle and losing fat then nevermind generations of bodybuilders who do it the best because that is what the sport is all about.
5 is fine, so is 4, and you can probably get away with 3.
Here’s a couple of basic tips:
Don’t eat carbs after 6 or 7 at night
Limit the majority of your carbs to breakfast and around your workout.
Forget about training for fat loss, focus on training for size and you’ll shed some fat.
Do more every week - more weight, more reps, more work in the same time period, pretty much just do more every time you go in, and try to set a personal record.
It really isn’t much more complicated than that at your stage of training.
[quote]mr popular wrote:
daraz wrote:
Never mind decades of olympic lifters, early strongmen or european powerlifters. Their results royally suck/ed. They’re just the new HIT Jedis.
If that is your only reference for building muscle and losing fat then nevermind generations of bodybuilders who do it the best because that is what the sport is all about.[/quote]
I never said bodypart splits don’t work or that they aren’t the best for bodybuilding. But to say training your full body in each session doesn’t work is a flat out lie. These guys may have trained for different goals but the success is still there and undeniable.
Oh and splits are whole body training too by the way, all training is. Try and deadlift only with your back or squat only with your legs.
I dunno about doing that medium intensity cardio for 20 minutes after you workout… I think you would see much better gains training 3-4 times a week and doing that cardio on the off-days.
toddthebod: i will put your advice along with blongos together and just focus on bulking and eating lean instead of doing both at once. thanks. i also bought some beef jerky to chew on during the day.
blongo: awesome advice thanks man! i think my 6aweeks are burning me out and causing me to not work to my max potential everytime…as for getting size and ill shed the fat yeah i know…been doing that since i started but its so slow! im gained muscle mass and burned fat but not as much as i hoped it would… i want those abs so bad haha…
daraz: yes i know deadlifting and squats are compound excercises. I’m actually trying to incorporate both split and total body workouts by doing something like deadlifts on back days then have legs 2 days later or something.
tony: yeah maybe…im not too sure either ill ask around more for more advice but im glad u pointed that out.
thank you for the comments guys ill take all these things into consideration!
Throw in some HIIT in addition to the other stuff I said.
Or you could throw in one of these complex days 1x/week.
Focus on building muscle, lifting heavy shit, and throw HIIT and complex in one at a time dependant on how the progress is going. Looking at your pics there’s plenty of time to shed some of that fat.
Splits are better. Total body workouts are for people who hate bodybuilding. They’re the new HIT Jedis.
You put them in the same boat as HIT people. Enough said.
[/quote]
Who said HIT doesn’t work? Everything works for a while. The problem is the attitude. Someone shows up and claims they’ve discovered a revolutionary way to train, a better way, a method based on science, while discounting traditional bodybuilding methods which have clearly worked for a lot of people for a long time. Really, are Arthur Jones and Chad Waterbury that different, other than taking opposite approaches to training frequency?
