Need Help

Raider88 · Post by **Raider88** » Tue Jul 22, 2008 2:35 pm

I'm new here and this looks like a great website for what I'm trying to accomplish.

First off I'm 5'7 180 lbs, I used to be 220 so I lost a good amount of weight jogging and other sort of work out plans in about 4 months. I haven't been able to lose much weight lately in like 3 months but I have been able to maintain current body weight.
I'm trying to get stronger and I want bigger arms and shoulders plus toned but at the same time I want to lose some fat. diet is ok I have been improving it, and I'm gonna try to follow the nutrition plan I read on this site.

question is what kind of workout routines do I go for to achieve Fat loss plus still gaining muscle mass and strength? How much cardio should i do?

thanks in advance

J_Flow · Post by **J_Flow** » Tue Jul 22, 2008 3:10 pm

I never was fat and I'm no expert. But to loose some fat in order to get six packs, I did abs one day, cardio the other, and so on, and had Sunday for rest.

There might be better methods, idk, but doing that I got a six pack in less than 2 months.

Raider88 · Post by **Raider88** » Tue Jul 22, 2008 7:24 pm

well i can do that obously throw in some other body parts with abs. but will too much cardio effect strenth exercises?

J_Flow · Post by **J_Flow** » Tue Jul 22, 2008 7:30 pm

It has never affected me. Lifting weight also helps, so I say you just get a workout to follow.

Example:
Monday: Biceps, Triceps, & Brachialis
Tuesday: Shoulders & Traps
Wednesday: Back
Thursday: Abs
Friday: Chest
Saturday: Cardio
Sunday: Off

swanso5 · Post by **swanso5** » Tue Jul 22, 2008 11:41 pm

brachialis days but no leg days....that's the worse training plan i've ever seen...

follow the diet plan you found...

for cardio do sprints 5 x 50m increasing 1 set each week with 30secs rest and on another day or 2 do interval training 1min hard and 1min easy for one and 2 and 2 for the other x 10mins with a 10 - 20m 50% jog after it

for wts if your not doing squats, deadliffts, lunges, rows, shoulder presses, bench presses, and chin ups then start

swanso5 · Post by **swanso5** » Tue Jul 22, 2008 11:44 pm

brachialis dayut no leg day??? that's the worse training plan i've ever seen....

follow whatever food plan you found here, it's probably one of mine..

for cardio d sprints on 1 day with 5 x 50m, 30secs rest increasing 1 set each week...on 1 other day do 1min hard and 1min easy x 0mins with a 10 - 20min joag after it...iou're still not hapy then on another day 2 and wit another 10 - 20min jog afterwards but i wouldn't put this in yet

for wts if you're not doing deadlifts, sqats, lunges, rows, chin ups, bech presses and shoulder presses then start