View Full Version : Less Fat and More Muscle

03-18-2004, 03:19 PM
....Is what ive been working at for the last couple months. I decided that fast food and junk and no exercise was turning my body into **** and last summer left my body fat and bloated and nasty.

Well ive decided to change that and so far ive gotten good results to start with. Im 20, 190 pounds and 6'1 ...I'm continuing and I hope to have a good body for the beach this summer :D

I havnt gotten a BF% tester so im going to have to get one, but what im confused about is this...I have to eat A LOT (Bulk) to gain muscle or eat less (Cut) and lose muscle but also lose fat. What should I do right now? Im thinking I should bulk and gain muscle but what should i do about the fat that is noticeably there? My diet right now is 40% Carbs 30% Protein and 30% Fat roughly. I usually end up with around 2100-2600 calories a day.

My schedule goes like this:

MON - WED - FRI are weight lifting days (upper body lifts, arms , traps etc) I do low reps/heavy weight.

TUES - THURS are Cardio/Abs days and I switch it up on the weekends. ** EDIT I do legs on TUES/THURS mostly with dumbbells (Squats and lunges)

03-18-2004, 03:28 PM
if you want to bulk right now, then there's nothing you can do about the fat. you're just going to gain some. if you're goal is to look good at the beach this summer then you should cut. that being said, if i were you i would start a clean bulk right now and not worry about the beach.

also, i see that you're not doing legs and you're hitting upper body three times a week. you are probably overtraining. look into some of the wbb routines if you want to put on some size, and definitely start doing squats and deads.

03-18-2004, 04:46 PM
you are probably overtraining.
Uh-oh, the "O" word....

03-19-2004, 01:57 PM
With the help of a good friend of mine/WBB1 , heres my updated schedule..

1. DB Bent-Over Row 2x12
2. DB Lying Row 2x12
3. DB Shrugs 2x12
4. Deadlift 2x12
1. Bench Press 3x8
2. DB Fly 2x12
4. DB Pullover 2x12
5. DB Incline Shoulder Raise 2x12



1. Weighted Crunch 3x20
2. Hip-Raise Crunch 2x20
3. DB Side Bend 2x15
4. Side Crunch 4x20
5. DB Straight Leg Deadlift 2x12
1. DB Squat 3x12
2. DB Lunge 2x12
3. Leg Curl 3x12
1. DB Single Leg Calf Raise 4x12



1. Upright Row 2x12
2. DB Shoulder Press 2x12
3. DB Lateral Raise 2x12
1. Close Grip Bench Press 3x8
3. French Press 3x12
1. DB Hammer Curl 3x12
2. DB Curls 3x12
3. DB Concentration Curl 2x12





AND a link to my Fitday Journal...


03-19-2004, 03:23 PM
I'd say continue cutting. The new routine looks fine. Just keep up the good habits and by June you should look better. More leaner than anything else. Keep at it during the summer. If you stick with it, lift heavy, eat right and rest, by the end of summer you should see a dramatic difference. Then come Sept, start the bulk.

03-21-2004, 02:52 AM
Make sure you do chest BEFORE back, as the back is a stabilizer for chest exercises.

04-08-2004, 01:25 PM
Ok guys its been a little more than a month and im back with some progress

Im down to 183 pounds and will continue to lose weight until I get to around 175 and then I will keep that weight until I bulk after summer.

Workouts have been going great, gained 20 pounds on my bench and have gained on my other exercises and have been doing HIIT every other day..

I was always the fat chubby weakling growing up and im glad I decided to change early at 20 years of age...I still have the stretch scars to remind me of when I was a fat POS and I tell chicks that too hehe...Ill keep it up and report in another month or so

Heres a pic I just took :D

04-08-2004, 01:37 PM
You can see the weight loss in the waist. Less love handles. Leaner all over as well. Good job! Keep it up!

04-08-2004, 02:22 PM
Good job. Huge difference.

04-08-2004, 02:50 PM
great for a month's progress

04-09-2004, 01:21 PM
Buffzilla couldn't help but notice you ditched the armpit hair, NICE!!!!!!! Buffzilla ditched his bushes 6 months ago, and never looked back.

04-09-2004, 01:41 PM
Max-Mex thinks Buffzilla worries too much about his hair.

04-09-2004, 08:13 PM
hey man, great improvement. Word of advice, compound movements burns more cals then isolation movements. So add some squats in that routine.

04-12-2004, 12:10 AM
Good work, man. You seem hesitant in your posing... you're making fine progress, so please... stand proud!

04-12-2004, 08:35 AM
like max mex said u can see diference in the waist, your stomach does not seem to droop down now aswell...Your looking great and hope you get how u want for the beach

04-12-2004, 09:29 AM
Terrific progress.You should feel proud of the complishments. Keep at it.

05-19-2004, 07:06 PM
Your doing good man keep up the work and get on the treadmill if your worried about the weight. From what I can see you shoudn't worry about loosing too much weight! Your progress over that last month has been something to be proud of!
Also squats and deadlifts will help all around... definitely.

05-19-2004, 09:18 PM
Definite improvement. Just stay consistent and you'll get there.