MEMBER LOGIN

Results 1 to 16 of 16
  1. #1
    Just joined M&S
    • Join Date
      Jul 2015
    • Posts
      6
    • Years Exp
      Just Started
    • Goal
      Build Muscle
    • Gender
      Male
    • Reputation
      12,977,822
    • Rep Power
      0

    Default Muscle Building and Fat Loss?

    Hi Guys,

    First of all im 172cm tall and 68kg. Im quite small frame, with a 72cm waist.

    Over the last year i have developed fat at my belly and chest area.

    4 Weeks ago i hit the gym hard and have been going 6 days a week, i feel the benefits and can see the benefits, quite rapidly. However no im questioning how to get better results faster, i want to loose the belly, and boobs but want to gain muscle at the same time, i dont want to be big as such but do not want to drop weight, im not 67kg.

    I got to the gym in my lunch hour so only have 40 minutes to hit it. My routine is:

    Day 1 chest & abs: free bar, 3x10 reps, flys 3 x10 reps, incline, 3 x 10 reps, decline 3 x 10 reps. Inbetween reps im doing leg raises, situps, scissors. 20 reps
    Day 2: Intervals, Spinning 30 minutes
    Day 3: Shoulders, legs, Again 3x10 dumbell lifts, 3 x10 side lifts, 3x10 shoulder shrugs, Legs 3x10 on calf, hamstring, quads
    Day 4: Kettle bell 110 rep cucuit including squats, push ups, kettle bell lifts
    Day 5: Arms, 3X10 dumbell curls, 3 x10 tri lifts,
    Day 6: 30 minutes of skipping.

    My Diet is ok i think:
    Meal 1: Porridge with Almond Milk or Mackerel or Boiled Eggs
    Meal 2: Chicken Fajita Wrap with Mixed Nuts, and maybe a rice cake
    Meal 3: Brown Rice, with Mixed Nuts, Protein (Gold Standard 100% whey shake)
    Meal 4: Tuna with tomatoes and onions and (Gold Standard 100% whey shake)
    Meal 5: Steak, or Chicken or Pork or Turkey, with either beans, broccoli or mix vegetables.

    It varies but above are the foots im taking in, i have about 30g of sugar a day 70 to 90g of protein and 130 carbs along with 50g of fat. Im taking in 1500 calories a day.

    Is there anything i can do get better results, burn more fat, but build more muscle. I understand i will loose SOME muscle whilst i am trying to loose belly fat.

    I am getting married in a month and then the honeymoon is 2 months after so im really trying to hit it hard. Its been good so far, i feel great.

    Thanks for any help!

  2. #2
    Regular Poster Spartan's Avatar
    • Join Date
      Dec 2014
    • Posts
      428
    • Years Exp
      10-20 Years
    • Goal
      Other
    • Gender
      Male
    • Location
      Cluj-Napoca, Romania
    • Reputation
      1,321,564,191
    • Rep Power
      13,215,650

    Default

    Lose fat and gain muscle in the same time is not an easy thing.

    Because you just started weight lifting and training in general is very possible to lose fat and gain muscle in the same time BUT
    the base point should be your nutrition.

    Try to find Layzie's links with bodyrecomposition to read and understand the whole process.


    For the training part: it's not a wise thing to train 6 days a week. Your training plan is not a good one. You need to make a high number of changes in there.

  3. #3
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      27,070
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,362

    Default

    Quote Originally Posted by Spartan View Post
    Lose fat and gain muscle in the same time is not an easy thing.
    This.. Pick a goal



    If Cutting Read the following:

    http://www.bodyrecomposition.com/fat...ss-part-1.html
    http://www.bodyrecomposition.com/fat...ss-part-2.html

    I highly suggest you read here regarding your diet:

    http://www.bodyrecomposition.com/fat...ts-part-1.html
    http://www.bodyrecomposition.com/fat...ts-part-2.html

    And also my article regarding fatloss on the site:

    http://www.muscleandstrength.com/for...Look-Your-Best


    If Trying to add some size:


    Eat in a caloric surplus, meaning eating more kcals than you need to maintain in order to gain muscle, size, and strength.

    http://www.bodyrecomposition.com/mus...mass-gain.html
    http://www.bodyrecomposition.com/mus...-gains-qa.html
    http://www.bodyrecomposition.com/mus...ass-gains.html
    http://www.bodyrecomposition.com/mus...ass-gains.html

    Philosophies, Macro intake, training , and cardio articles for you to understand and help set up what you need to do before moving forward towards more supplements or advanced workout routines.

    Quote Originally Posted by Spartan View Post
    Because you just started weight lifting and training in general is very possible to lose fat and gain muscle in the same time BUT
    the base point should be your nutrition.

    Try to find Layzie's links with bodyrecomposition to read and understand the whole process.


    For the training part: it's not a wise thing to train 6 days a week. Your training plan is not a good one. You need to make a high number of changes in there.
    No i agree
    someone should not train 6x a week unless they have a good 4-5 years of experience under their belt

    Stay basic
    Starting strength/madcow

    after a few years
    5/3/1, Westside for Skinny Bastards, Lyle's Upper Lower

    after 3-5 years
    PHAT, DUP and other programs.
    Team ScoobyPrep

  4. #4
    Just joined M&S
    • Join Date
      Jul 2015
    • Posts
      6
    • Years Exp
      Just Started
    • Goal
      Build Muscle
    • Gender
      Male
    • Reputation
      12,977,822
    • Rep Power
      0

    Default

    Thanks for the comments guys, I have been doing some reading from the links above, alot to take in.

    I think i am going to remove more carbs from my diet, go for 50% of my maintenance calories, and try and and drop my belly and chest fat asap. Will attempt that for 4 weeks before my wedding, as from what i read that's what i want to do, and thats my target.

    Only problem i have is i don't have much fat anywhere else, will it be hard to shift it?

    I trained over a 1 year period about 4 years ago, i got myself in good shape bulk wise, and 12% body fat. But still had some fat left around my gut, but changed jobs, got a girl, house etc. lol.

  5. #5
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      27,070
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,362

    Default

    You can't spot reduce no macro real down or caloric intake will just lose fat from your stomach
    Everyone loses in different areas

    You could also have a skinny fat look due to no muscle mass hence why you have a small pouch on your stomach
    Team ScoobyPrep

  6. #6
    Just joined M&S
    • Join Date
      Jul 2015
    • Posts
      6
    • Years Exp
      Just Started
    • Goal
      Build Muscle
    • Gender
      Male
    • Reputation
      12,977,822
    • Rep Power
      0

    Default

    Quote Originally Posted by LayzieBone085 View Post
    You can't spot reduce no macro real down or caloric intake will just lose fat from your stomach
    Everyone loses in different areas

    You could also have a skinny fat look due to no muscle mass hence why you have a small pouch on your stomach
    So i should try and out muscle on which will help reduce fat? And make my belly look smaller if i have muscle mass, and for mass i have to over eat on my maintenance calories?

    Best way to 5x8 reps 5 times then 1 x20? I think i read that in your article. I find it quite difficult to put muscle mass on.

    Thanks
    Jay

  7. #7
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      27,070
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,362

    Default

    Quote Originally Posted by rocky View Post
    So i should try and out muscle on which will help reduce fat? And make my belly look smaller if i have muscle mass, and for mass i have to over eat on my maintenance calories?

    Best way to 5x8 reps 5 times then 1 x20? I think i read that in your article. I find it quite difficult to put muscle mass on.

    Thanks
    Jay
    If you have no muscle, cutting down would make you a skeleton
    If you lack mass and need mass then add some size

    The bets workout routine for someone who is new like yourself would be starting strength, madcow 5x5 or a basic upper/lower program like Lyle's
    Team ScoobyPrep

  8. #8
    Just joined M&S
    • Join Date
      Jul 2015
    • Posts
      6
    • Years Exp
      Just Started
    • Goal
      Build Muscle
    • Gender
      Male
    • Reputation
      12,977,822
    • Rep Power
      0

    Default

    Quote Originally Posted by LayzieBone085 View Post
    If you have no muscle, cutting down would make you a skeleton
    If you lack mass and need mass then add some size

    The bets workout routine for someone who is new like yourself would be starting strength, madcow 5x5 or a basic upper/lower program like Lyle's
    Thanks for your help, any idea where i can find these programs? What is madcow? Im guessing heavy weights 5x5?

  9. #9
    M&S Power User Nezzy's Avatar
    • Join Date
      Apr 2013
    • Posts
      1,861
    • Years Exp
      1-2 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      United Kingdom
    • Training Log
    • Reputation
      1,575,427,871
    • Rep Power
      15,754,296
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

  10. #10
    Just joined M&S
    • Join Date
      Jul 2015
    • Posts
      6
    • Years Exp
      Just Started
    • Goal
      Build Muscle
    • Gender
      Male
    • Reputation
      12,977,822
    • Rep Power
      0

    Default

    Hi All,

    So i thought id update this thread. After being out of training for 4 years, i started backup 2 months ago, goal was to loose fat and also build muscle in time for my wedding. I have to say i feel i achieve that as i was in my suit perfectly.

    My training has so far been:

    First 2 weeks high intensity training daily with very low carb/sugar diet.
    Next 2 weeks was 4 days of weight training to get back into it, 3 sets of 10, to pick up technique/form etc. 2 days of high intensity cardio.

    For the last month i have been doing this:
    Power-muscle-burn-5-day-powerbuilding-split.html
    Plus incline treadmil walking 3 hours a week.
    Whilst trying to eat alittle more.

    Over all my weight has dropped from 68.7kg to 66.7kg. My fat % is now 12.9% (most of it around my belly), with my height at 173cm.

    I feel like something isnt right in my regime though, im not advancing, im stuck at the same weigh for the pass few weeks.
    My sleeping has been around 6 hours a day i know this is not enough and i will now try and get a minimum of 7 hours.

    My diet is the one i struggle with, i don't want to eat and eat and eat, and put on fat, however i do want to put on some muscle mass before going further with weight loss into the 10% range. I seem to only manage 1700 calories a day, from what i have worked out i need a surplus and need around 2300. For example today i will eat:

    X2 Eggs
    X2 Gluten/Wheat/Dairy free sausages 97% pork
    X2 Optimum Nutrition Gold Standard Whey with Water
    40g Porridge Oats with 120ml of Almond Milk
    A bowl of chicken
    2 Rice Cakes
    1 Banana
    180g of Fresh Salmon
    Broccoli & Carrots (Steamed)

    That for me is alot of food, i stop eating around 18:30/19:00. But its only 1600 calories.

    Is it worth me stopping my cardio all together, add more food, more sleep and sticking with power-muscle-burn-5-day-powerbuilding-split?

    Any idea's what foods i should be taking in if the above isnt enough. I have Tuna/Makerel etc a few times a week also.

    Thanks

  11. #11
    Just joined M&S
    • Join Date
      Jul 2015
    • Posts
      6
    • Years Exp
      Just Started
    • Goal
      Build Muscle
    • Gender
      Male
    • Reputation
      12,977,822
    • Rep Power
      0

    Default

    https://www.muscleandstrength.com/wo...ding-split.htm (this is what im doing, couldnt post above due to low post count.

  12. #12
    Regular Poster Spartan's Avatar
    • Join Date
      Dec 2014
    • Posts
      428
    • Years Exp
      10-20 Years
    • Goal
      Other
    • Gender
      Male
    • Location
      Cluj-Napoca, Romania
    • Reputation
      1,321,564,191
    • Rep Power
      13,215,650

    Default

    You need to know what you want and comit with that goal. If you make a cut for a few weeks and than try to bulk again and so on it's an endless cercle of mistake. Your body will be permanently confused and the results will never come.

    Try to pick just one goal and stick to it for a good period of time ( i know it's the wedding rush but is not ok to make a big mixing).

    If you want to build muscle you need to create that surplus eating habit.

    You don't have to stop all cardio sessions BUT try to limit it or do some HIIT type.

  13. #13
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      27,070
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,362

    Default

    Quote Originally Posted by LayzieBone085 View Post
    This.. Pick a goal



    If Cutting Read the following:

    http://www.bodyrecomposition.com/fat...ss-part-1.html
    http://www.bodyrecomposition.com/fat...ss-part-2.html

    I highly suggest you read here regarding your diet:

    http://www.bodyrecomposition.com/fat...ts-part-1.html
    http://www.bodyrecomposition.com/fat...ts-part-2.html

    And also my article regarding fatloss on the site:

    http://www.muscleandstrength.com/for...Look-Your-Best


    If Trying to add some size:


    Eat in a caloric surplus, meaning eating more kcals than you need to maintain in order to gain muscle, size, and strength.

    http://www.bodyrecomposition.com/mus...mass-gain.html
    http://www.bodyrecomposition.com/mus...-gains-qa.html
    http://www.bodyrecomposition.com/mus...ass-gains.html
    http://www.bodyrecomposition.com/mus...ass-gains.html

    Philosophies, Macro intake, training , and cardio articles for you to understand and help set up what you need to do before moving forward towards more supplements or advanced workout routines.



    No i agree
    someone should not train 6x a week unless they have a good 4-5 years of experience under their belt

    Stay basic
    Starting strength/madcow

    after a few years
    5/3/1, Westside for Skinny Bastards, Lyle's Upper Lower

    after 3-5 years
    PHAT, DUP and other programs.
    Quote Originally Posted by rocky View Post
    Hi All,

    So i thought id update this thread. After being out of training for 4 years, i started backup 2 months ago, goal was to loose fat and also build muscle in time for my wedding. I have to say i feel i achieve that as i was in my suit perfectly.

    My training has so far been:

    First 2 weeks high intensity training daily with very low carb/sugar diet.
    Next 2 weeks was 4 days of weight training to get back into it, 3 sets of 10, to pick up technique/form etc. 2 days of high intensity cardio.

    For the last month i have been doing this:
    Power-muscle-burn-5-day-powerbuilding-split.html
    Plus incline treadmil walking 3 hours a week.
    Whilst trying to eat alittle more.

    Over all my weight has dropped from 68.7kg to 66.7kg. My fat % is now 12.9% (most of it around my belly), with my height at 173cm.

    I feel like something isnt right in my regime though, im not advancing, im stuck at the same weigh for the pass few weeks.
    My sleeping has been around 6 hours a day i know this is not enough and i will now try and get a minimum of 7 hours.

    My diet is the one i struggle with, i don't want to eat and eat and eat, and put on fat, however i do want to put on some muscle mass before going further with weight loss into the 10% range. I seem to only manage 1700 calories a day, from what i have worked out i need a surplus and need around 2300. For example today i will eat:

    X2 Eggs
    X2 Gluten/Wheat/Dairy free sausages 97% pork
    X2 Optimum Nutrition Gold Standard Whey with Water
    40g Porridge Oats with 120ml of Almond Milk
    A bowl of chicken
    2 Rice Cakes
    1 Banana
    180g of Fresh Salmon
    Broccoli & Carrots (Steamed)

    That for me is alot of food, i stop eating around 18:30/19:00. But its only 1600 calories.

    Is it worth me stopping my cardio all together, add more food, more sleep and sticking with power-muscle-burn-5-day-powerbuilding-split?

    Any idea's what foods i should be taking in if the above isnt enough. I have Tuna/Makerel etc a few times a week also.

    Thanks


    Did you not ever read the links i posted?
    Team ScoobyPrep

  14. #14
    Just joined M&S
    • Join Date
      Oct 2015
    • Posts
      6
    • Years Exp
      < 6 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Reputation
      10
    • Rep Power
      0

    Default

    hello guys, my sister weight is 55kg but she has lots of fat around stomach. Can you suggest any plan to loss fat rapidly with daily meal tips.
    Last edited by Tanner20; 10-15-2015 at 06:09 AM.

  15. #15
    Trusted Advisor Doug's Avatar
    • Join Date
      Jul 2006
    • Posts
      32,508
    • Years Exp
      20+ Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      UK
    • Reputation
      1,385,257,343
    • Rep Power
      13,852,750

    Default

    Quote Originally Posted by Tanner20 View Post
    Can you suggest any plan to loss fat rapidly with daily meal tips.
    There are no "rapid fat loss" plans about, losing weight is easy, eat less food, but this is a recipe for disaster, a good diet of good foods and exercise and fat will go, but it takes time and perseverance
    Doug

    Not Joined The Forum Yet?? CLICK HERE TO REGISTER.

    * My Articles and Workouts Page - Click Here

    * My fitness Centre Site - www.gemini-fitness-centre.co.uk

    * My Nutrition & Diet site - Coming Soon

    "You can't out-train a lousy diet"

  16. #16
    Just joined M&S
    • Join Date
      Oct 2015
    • Posts
      6
    • Years Exp
      < 6 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Reputation
      10
    • Rep Power
      0

    Default

    Doug thanks for your feedback. Yes she is eating less and doing 45mins Yoga daily with 30min walk. I think this is enough to lose only stomach fat. She started last month.

 

 

Similar Threads

  1. How is this split? Fat loss and muscle Building
    By Ikenna in forum Workouts & Training
    Replies: 1
    Last Post: 02-23-2013, 08:16 PM
  2. Muscle Building vs. Fat Loss
    By pogopuschel in forum Beginners Questions & Advice
    Replies: 4
    Last Post: 07-05-2010, 09:53 PM
  3. Fat Loss + Muscle building
    By TiagoZantos in forum Critique My Workout
    Replies: 1
    Last Post: 01-25-2010, 07:13 PM
  4. Help with weight loss and muscle building
    By Kevin1933 in forum Fat Loss
    Replies: 11
    Last Post: 04-03-2009, 09:56 AM
  5. Fat loss vs Muscle building
    By JacPurch in forum Muscle Building
    Replies: 3
    Last Post: 02-12-2007, 02:17 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •