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Body Building | Losing fat while gaining muscle and strength


hi everybody i just joined but im not stranger to fitness,i was raised in a fatty food envirnoment but for 4 yrs. now ive been health consceious esepcially in the last 2 yrs..I am 19 and weigh 177 and have 9% body fat according to calipers but im not sure how accurate they are, im goin to get the Omorn(or however u spell it) body fat analzyer. I do strength training 5 days a week w/ a split routine and i jog 5 days a week for 30-60 mins. I also take 50g of protein for my post workout meal.I bench 155lb (8x) then 160(6x) then 165(5x), my goal for right now is to bench 205 8 times. I know its gonna take some time but im working on it. I love fitness and working out. I have read stuff where u have to eat more calories then u burn to gain muscle but then u have to eat less calories to lose fat. so its like a contradictory, whats the best way to lose fat and gain muscle and strength w/out getting fatter or losing muscle?



Replies


Posted by Reply
hottielover14
Stage 1 Fit
16 Posts
5/26/2006 11:16:54 PM
i shouldn't lose gains tho from overtraining cuz now im doin back and chest 3 days a week right?


Personal Trainer
Moderator
5/26/2006 8:20:04 PM
Alright! you made me happy.. Please take a day or two off if you are starting to lose gains from overtraining.

Good luck!

PT


hottielover14
Stage 1 Fit
16 Posts
5/26/2006 6:54:23 PM
ok i dont want that to happen so ill just add shoulders to my chest days like this:

Mon-chest,shoulders and biceps
Tues-back,legs and abs
Wed-chest,shoulders and triceps
Thurs-legs,abs and back
Fri-chest,biceps, and shoulders


Personal Trainer
Moderator
5/25/2006 6:58:04 PM
Hey man,

Again, you are working your chest 3X per week, and only working your shoulders once. Your chest will end up pulling your shoulders together because it will be too strong for your rear deltoids. Bad posture means eventual injury. Sorry man, you're overtraining your chest.

PT.


hottielover14
Stage 1 Fit
16 Posts
5/25/2006 6:03:49 PM
actually i cant do chest again on thrus cuz my partner has that day off, so how about this:

Mon-chest and biceps
Tues-back,legs and abs
Wed-chest and triceps
Thurs-legs,abs and back
Fri-chest,biceps, and shoulders


hottielover14
Stage 1 Fit
16 Posts
5/25/2006 4:00:16 PM
well i do want to work my muscles evenly..i guess i just like working my chest and arms the most but i dont wanna have a weird shaped body so i will start trying your workout plan, do u think that ur plan works each muscle enough a week? thanx


Personal Trainer
Moderator
5/25/2006 8:51:58 AM
Yes, it would work but I really don't understand why you don't want to work all your muscles evenly.


hottielover14
Stage 1 Fit
16 Posts
5/24/2006 3:59:09 PM
ok so if i do the workout that i mentioned below, my back wont be worked as much, what if i do mine one week and then do ur plan the next week, and rotate em, would that work?


Personal Trainer
Moderator
5/24/2006 8:20:00 AM
You are overtraining your chest because you are undertraining the equal muscle in the back. By doing so your posture will suffer and an injury is inevitable.


hottielover14
Stage 1 Fit
16 Posts
5/19/2006 9:33:57 PM
ok thanx personal trainer, but how could i overtrain my chest when i do it everyother day so it has a chance to rest and recover..


Personal Trainer
Moderator
5/19/2006 10:50:57 AM
Hey man,

Try this instead:

Day1-chest and biceps and HIIT
Day2-legs shoulders and abs
Day3-Back and triceps and HIIT

And do this 5 days per week and then on monday continue on whatever day you left off with.

Everytime you cycle through the days twice switch up your rep insensity. Ie. Do 3-6 reps(heavy) for 6 days and then do 12-15 (light) for the next 6. Your body won't adapt and you will have much better gains this way. As you said, incorporate negatives and other advanced training principles into your workout to never have your body adapting to it's new stressors.

I know you want to work chest all the time but you'll overtrain it, and you won't work your back as much..

Good Luck,

PT


hottielover14
Stage 1 Fit
16 Posts
5/18/2006 6:29:41 PM
i just made up a new workout scedule, here it goes:

Mon-chest and biceps
Tues-legs and abs
Wed-chest and triceps
Thurs-legs, abs and back
Fri-chest,biceps, and shoulders

how does that look?..i do negatives every wed. and i do forced reps on monday and friday..ok i have started doin interval training, i have been doin it for a week now, i can notice some small changes too..thanx for all ur help..


Personal Trainer
Moderator
5/18/2006 6:27:24 AM
You do chest and arms 3 days per week? What about back and shoulders and abs? You should make sure that you do ALL your muscle groups and mix up the intensity when you can.

You asked about Interval Training. Please read this about HIIT: http://www.myfit.ca/archives/viewanarticle.asp?table=fitness&ID=55

Thanks,

PT


hottielover14
Stage 1 Fit
16 Posts
5/10/2006 6:29:01 PM
ok thanx a lot for replying personal trainer. I do legs on Tues. and chest and arms on Mon, Wed, and Fri..is that a bad routine cuz i only work my legs 1 day a week?..what exactly is interval training?..ya i have started incorperating some negatives w/ my bench.


Personal Trainer
Moderator
5/10/2006 8:55:22 AM
Please visit:

http://www.myfit.ca/weightlossguide.asp

It will dispell some myths that you may have.

Basically: Everytime you eat your metabolism increases; however protein is the best at this. So the idea is to eat a bit of protein at every meal and have many small meals.

The more muscle mass you have the more calories you'll burn throughout the day. So you need to build muscle eating a little bit of protein at each meal and weight lifting / cardio 4-5 times per week.

Based upon your current program and your goals I would suggest you try some interval training combined with negatives onto your bench routine.

Also make sure you work your legs and do deadlifts. These exercises help create lots of growth hormone so you can keep your whole body growing.

PT.





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