Please Help me Loose weight,tone up THEN bulk up

[dan00]

Ok....so i wanna loose weight and tone up and get some definition THEN build BIG muscles, i have the following exercise machines. rowing machine, treadmill and a x-trainer. Also i have dumbells and a multi purpose bench press which has basically a thing you pull up to do your bi-ceps similar to a bicep curl, a leg extension with weights on it, Then you lay front down and do the backs of your legs on another pulling up thing and ofcourse the just the bench press.

hight is at 6ft 4-5 inches (193 cm)

weight is about 90-100 kilo

ATM what i do is 30 minutes on the treadmill for 30mins doing 3-4 KM, Traveling at 7-8 KPH and loosing aprox 220-360 calories

Then i do 15 minutes on bike and do a few KM

Then i do the rowing machine 50-100 reps about 2-3 days (its an old rowing machine, it has to bars that you pull down)

then 90-100 crunches

I have had weights for 1 day first time using them, yesterday was monday and i did chest and biceps workouts

Chest:

bench press: flat bench 3*16 (20kilo including bar)
bench press: Incline one 3*16 (20kilo including bar)
bench press: incline two 3*16 (20kilo including bar)

Bicep:

Did the pulling up thing 3*16
preachers 3*16 each arm
Flat Bench Dumbbell Flyes (until i couldnt continue)
Dumbbell Pullovers (until i couldnt continue)

between sets about 30-90 second rest

Now i have some questions:
1. should i do cardio and strenght training in same night, for how long, ratio of weight training and cardio of what i should do.
2.should i do 3 days weights 3 days cardio 1 day off
3. with equipment, not at gym im restricted to this equipment) can some 1 make up a routine,workout for me. goal is to loose weight get toned & defined, then get some serious muscle. MOST FATS UNDER BUTTON AND AROUND LOVE HANDLES AND THE CHEST.

DIET:

breakfast: 3-4 Weat-bix

lunch: saled roll with cheese letuce, mayneaise chicken or ham

tea: what ever mum cooks, mostly veggies and sausages or steak just meat in general.

snacks: i changed it to healthy food now so fruit like apples bannanas peaches nectarines and dried fruit.

Please help me

also could i loose much weight by doin free weights every night with finishing off with a 1-2km run ?

[YoungBlood]

If you've got alot of just excess fat, then you should loose that, don't need to become ripped with a super low bf % just loose most of the excess fat your talking about. After you've done that, if you want to build "BIG" muscles, you're probably gonna need to go on a bulking phase. You say you wanna loose the fat and get lean and toned, and then build BIG muscles. But first your gonna have to build the big muscles and size with high calories, high protein, carbs etc. and then go on a cutting phase to loose the extra little fat from bulking. Trying to gain serious muscle size and mass ain't gonna happen eating the food and training the way you would when trying to lean out and tone.

of course i didn't include any of the specifics you mentioned just thought i would give thoughts on building size and muscle then getting toned. (of course after you've lost your excess fat you mentioned)

Someone more knowledgeable can probably help you with the specifics of a routine and dieting..... although if you can't get access to some good equipment im not sure how far you can go....

[dan00]

I'd accually profer to loose weight and get a bit toned, once of lost the weight, i would like to build up a bit. ill wait 2 see what swanso5 or boss man say. but ty 4 your help
because i dont wanna be masive as in bulk, i accually mean like just muscly and look good not massivly bulky.

[swanso5]

1 - always do strength training before cardio except for warm up...there's no ratio to follow really and i do 100:0 wts:cardio ration (i.e. no cardio)

2 - that would be the best plan i would say, yes but make sure most cardio days is high intensity interval training where you might fo 1min as easy as you can followed by 1min as hard as you can for 15mins max

3 - technically you can't build muscle and lose fat at the same time because you need to be eating more cal's then your expending but i have seen it happen with many client's..you just won't build as much muscle as quickly as you might doing a straight bulk or a straight fat loss program and will only happen for 6 weeks or so...as for a program you want 3 x fullbody workotus a week using compound exercises only..search these if you don't know what they are and post what you think you can do equipment and wt wise (it's good if you can do squats but if you only have 20kg in wts and you could do 100 reps with it then it won't work)

squats
bulgarian split squats
bent rows
pull / chin ups
shoulder presses
split squats
stiff legged deadlifts
bench press (flat. decline, incline)
deadlifts
rack pulls
cleans from hang
close grip bench presses
handstand push ups
close grip push ups
db rows

for food you want protein (chicken, red meat, turkey, eggs, fish, sardines, tuna, yoghurt, milk, powder) WITH EVERY MEAL YOU HAVE...instead of having snacks have 5 - 6 meals a day all the same size with a "palm sized" portion of protein and a palm sized portion of carbs...if have fruit always eat it first...don't forget healthy fats (avaocaods, unsalted nuts/almonds/cashews, fish oil and fish etc from above) and WATERWATERWATERWATER!!!

[dan00]

Hey thanx swanso!

So just doing weights can loose weight aswell

so heavy lifts with squats will not put on more weight but take CALS off and burn fat?

so 3* full body days

and high intensity interval training on cardio days

i need this anwserd, say if i do 20-25 bench press 3 sets and 12-16 reps i find it harder on the 2-3 set, so i could do that instead of heavy weights? heavy weight wont put on extra weight will they because i wanna loose as much as i can first

Also for loosing weight whats a good CAL intake?

thanx again

[swanso5]

yes

yes

yes

and,

yes

reps over 12 will build enduranxce mostly where inyour case you want to build muscle (more muscle = higher metabolism = more calories burnt around the clock = more fat loss)...so 2 - 3 sets of 12 should be your aim with a heavier wt

as for cal figures everyone is different but generally start with 15 calories per pd of bodyweight...if not losing increase activity a little, if still not losing then drop to 14 cal's per pd of bodyweight and so until you do

[dan00]

sorry but what is calories per pd

thanx

[swanso5]

if your weight is 150pds than 10 calories per pound of bodyweight would mean that you would have 1500 calories a day (150pds x 10 calories)

[dan00]

thanks man