Burn Fat, Get Buff?

  • Posted by a hidden member.
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    Nov 05, 2011 1:59 AM GMT
    So I've been having an impossible time losing the mild amount of flab in my belly and getting tighter, more solid abs. I also want to bulk up my arms, butt, shoulders, and chest at the same time.

    I've done lots of research but still I dont know if I'm approaching this correctly. I am 19, 5 9, 155lbs.

    My workout consists of a 3 day repeated cycle.

    Day 1: 20 minutes of intense cardio.

    Day 2: 60-70 minutes of overall weight lifting.

    Day 3: Off day.

    I dropped my cardio to a low level a while ago since I thought it was preventing me from gaining muscle, but also I wasnt eating a lot of calories/protien then either, so I'm not sure if increasing cardio is a good or bad idea.

    Dietary wise I'm aiming for around 150 gram of protien a day, while trying to reduce fats and sugar where I can. Caloricly I'm probably around 3000 a day, but it varies a little.

    Anything stand out as an immediate "no no" and any advice from those of you who are thin, toned, and buff?
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    Nov 05, 2011 6:17 AM GMT
    It's tough to get results in loosing fat and gaining muscle at the same time. Caloric intake should be lower than caloric output to loose weight. To gain muscle caloric intake should be higher than caloric output.

    From your pics and also your stats you don't seem to be overweight. IMO i think it'd be best to try and gain the muscle first and then loose the fat. Having more muscle would make it easier to loose that little bit of fat later on.

    I wouldn't increase cardio.. If you feel like going to the gym more, you could break up your weight training over 3 days.

    I'm curious to see more of what you're doing, if you feel like posting more on your program.. your diet..
  • Posted by a hidden member.
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    Nov 05, 2011 4:35 PM GMT
    after reading your profile, i realized your 19 your body is still growing and changing. be comfortable with who you are while your trying to achieve your goals.
    it's only my opinion but I would say began a strength / endurance style workout. there's tons of them out there on the net.
    good luck hope someone out there can help ya even further.
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    Nov 05, 2011 4:45 PM GMT
    purelife saidIt's tough to get results in loosing fat and gaining muscle at the same time. Caloric intake should be lower than caloric output to loose weight. To gain muscle caloric intake should be higher than caloric output.

    From your pics and also your stats you don't seem to be overweight. IMO i think it'd be best to try and gain the muscle first and then loose the fat. Having more muscle would make it easier to loose that little bit of fat later on.

    I wouldn't increase cardio.. If you feel like going to the gym more, you could break up your weight training over 3 days.

    I'm curious to see more of what you're doing, if you feel like posting more on your program.. your diet..


    Day 1: Eliptical and intense sprinting for 20 minutes or less.

    Day 2: Gym workout of entire body. Biceps, Triceps, chest, back, buttocks, legs, abdominals, shoulders.

    Diet wise im trying to eat lower fat foods, moderate sugar, and get lots of protien. I take Whey protien before and after my workouts, around 66 grams of Whey protien on Days 1 and 2. I dont take it on my off day, but ive been wondering if I should. Otherwise i try to get lean meats and boost my protien to the desired 155grams goal of mine. Not sure how close im coming, i prolly should review my diet...
  • Posted by a hidden member.
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    Nov 06, 2011 3:38 AM GMT
    Full body programs are a great way to start out and get some quick gains.. you might want to switch to split training in the near future. I'm not sure exactly what you're doing but thought these might interest you if you want more options.

    http://www.t-nation.com/free_online_article/sports_body_training_performance/my_big_fat_training_program_guide_part_i


    I'd look more into dieting. Whey is a source of protein. just like chicken, beef, cottage cheese. It's good post workout with fast absorbing sugary carbs like fruit. The sugar replaces the energy used during the workout. It's also good with meals on any day that doesn't already have a protein source. If you're not working out.. you wouldn't need the post workout shake or the sugary carbs. 150g or a bit more sounds about right to me. Here's a few links that explains more about dieting that I found it useful.

    http://www.abcbodybuilding.com/get_big_diet_by_jacob_wilson.pdf

    http://www.abcbodybuilding.com/customizable_bulking_diet.pdf

    I really like abcbodybuilding.com The website is well organized, easy to navigate. It has allot of info from beginner to advanced.. and the information is backed up by scientific research.
  • Posted by a hidden member.
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    Nov 06, 2011 5:59 AM GMT
    Do three days a week weights, do cardio two days a week (doesn't matter when just not before a workout)

    eat right, eat a few less calories then you burn every day and you'll lose weight and put on some muscle (although you wont get BIG you will gain muscle)

    Full body workouts are excellent especially for starting out it'll help develop a base level of strength to move onto other things (but it's also really good to keep coming back to it)
  • Alexbit

    Posts: 3

    Nov 10, 2011 5:04 AM GMT
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  • Bowyn_Aerrow

    Posts: 357

    Nov 10, 2011 8:17 PM GMT
    Fat comes in several 'forms' based on where its located.

    There are two primary 'types' of fat people who want to lose weight are aiming at.

    The first is intramuscular fat. A good example of that is a steak sitting on the store shelf. A 'well marbled' steak has lean red meat with lines of white - that white is intramuscular fat. All mammals (you are a mammal) has that.

    Humans, and several other species, but not all, have sub-dermal fat. In whales we call it blubber. In humans we call it just 'fat'.

    That sub-dermal fat is there for heat regulation (insulation) and as a secondary fuel supply (when the food runs out you run on your blubber). It also serves chemically, much of the grease and oils in and on your skin are coming from your layer of blubber. Thus the skin (the largest organ of the body) is kept healthy from blubber.

    How much blubber you have is not merely a product of how much and what you eat. Genetics plays a huge roll in the ease for you to form and retain blubber. ever meet that skinny guy that can eat anything he wants and still have clearly defined muscles? He is genetically 'hardwired' to not utilize, store and build up a thick layer of blubber.

    Then there are the other skinny guys, no matter how thin they are they look soft. I'm one of those guys. I stand roughly 6'1" tall, I used methamphetamine for years, there was one time in my late 20's where I weighed in at 128 pounds. Guess what, no matter how skinny I got, I still looked 'soft'.

    The reason being is that I am genetically predisposed to having a layer of blubber. Granted, at 128 pounds my ribs and hips stuck out in boney protrusions, but my skin and that thin layer of blubber 'softened' the bony angles.

    Some of us, no matter how hard we try, are not going to have clean, cut definition with only a thin layer of skin over the muscle. There will be that 1/4-3/4 layer of 'fat' under the skin. Stubborn and refusing to go away. always blurring the lines of the muscle and bone beneath.

    That mild amount of flab you have may be your optimum body mass as you are genetically destined to have.

    You also have to account for your skin type. If you have 'soft' skin - soft to the touch, more subtle skin, chances are that it hangs a bit more loosely on and over your body.

    Skin is not readily 'tightened' there are procedures (scalpels sutures, pulling), but there is really no 'natural' way to tighten up the skin. A tad bit of muscle mass growth will tighten the skin, slightly, however over the long term your skin will adjust and 'hang loose'. Unless you make impressive muscle mas growth, growing faster than your skin adjusts.

    Most (not all) guys with 'boyish' good looks have soft skin and a thin layer of stubborn blubber. It gives them that boyish charm. The up side is they usually age far slower and far less than the tougher, hardened looking guys. downside they can't get cut without some very serve starvation.

    Age also plays a roll. You are 19 still in the tail end of puberty, thus you could still have 'baby fat' which may (or may not) vanish as you hit the mid 20's. Most of us retain a layer of sub-dermal fat until latter in life. It is how the skin stays healthy, how the body regulates temperature.

    Since there is only one image of your torso, its a hard call to know if you actually NEED to lose weight (fat). From that one image you look like you are at a healthy mass.

    Since you want to bulk up with lean muscle mass, I would suggest you eat to meet the caloric needs of the workout, and NOT eat less than you need. As your muscles grow, you will be burning slightly more calories, and that fat will be exchanged with muscle mass.

    Since you are aiming for mass building, its high time you drop the whole 'I will weigh myself to see how fit I am' The scales tell you nothing over your over all fitness. Body fat percentage measurement is the best method. And then the best method to get an accurate measurement of body fat percentage is the displacement method. Being weighed on dry land, then weighed in a pool of water. Fat floats, muscle sinks, the difference in your weight in and out of water can be used to compute body fat percentage.