180lbs to 160lbs in 3 months?

mikejohnson003 · Post by **mikejohnson003** » Thu Jan 17, 2008 10:28 pm

I'm 17, 180lbs right now and goal is to be at 160lbs hopefully by May. Last year at this time i was around but i lost around 20lbs over the summ from eating less and working out. I got some muscle mass on me already so i don't really need to build muscle mass, I just really want to tone up more.
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Also I want to get better with the bench press and really tone up abs. I know I weigh alot but I'm not really good with the bench press. The most I've ever bench pressed is 150lbs. I would like to be able to bench 200 for atleast 5 reps.

I just recently signed up at the gym at school so I got all the equipments I need to reach goal. What i need now is guidance. I need like a workout plan and maybe some tips on really maximizing fat loss.

Your responses are appreciated.

adrianb · Post by **adrianb** » Fri Jan 18, 2008 12:58 pm

To lose fat while building or maintaining muscle at the same time you have to do "manly" cardio like farmers walks, chopping wood, tire flipping, 20 rep squats, and maybe tae-bo while using a punching bag etc.

Avoid Sissy cardio like treadmills & aerobics when trying to maintain or build muscle while tryiing to lose fat

swanso5 · Post by **swanso5** » Sat Jan 19, 2008 9:44 pm

you need to eat right:

http://steelmuscle.freeforums.org/viewtopic.php?t=107

don't get caught up in bench press numbers...program wise go off this:

http://steelmuscle.freeforums.org/viewtopic.php?t=131

gracie · Post by **gracie** » Mon Jan 21, 2008 9:03 am

Waterbury, Reps, Sets,Antagonistic training ,High intensity Intervals, Sissy cardio , Manly cardio - even more stuff to take into consideration when designing new workout schedule!!
How am i going to remember it all!
Gracie

swanso5 · Post by **swanso5** » Mon Jan 21, 2008 4:43 pm

the thing is to choose a program and thrn stick to it...you might hear other things but don't add them in or take stuff out...the worse thing you can do is combine programs