Project Build A Better Lou

[LouPac]

So I started 3 weeks ago at 212lbs @ 5'10" (Damn winter layer :mad: ). My goal is to get down to about 190lbs w/ 10% bodyfat. Last time I was that weight was 2001, I'm so lazy.:( But I'm determined to get my rear in gear. I'll start with this week then...

Weigh in for the week = 207.8. 20% bodyfat

Monday: (Went to the gym after being up for 24 straight hours)

Flat bench - 10 @ 155, 8 @ 205, 6 @ 245, 4 @ 265, 2 @ 285

Incline - 8 @ 185, 6 @ 205, 4 @ 205

DB flyes - 8 @ 45 x 3

Curls w/ curl bar - 10 @ 80, 8 @ 90, 5 @ 100

Hammer curls - 8 @ 40, 10 @ 35

Meal 1 - Coffee, oatmeal w/ a small banana

Meal 2 - Lean garlic porkchops w/ spinach and brocolli

Meal 3 - Lean garlic porkchops w/ spinach and brocolli

Meal 4 - Myoplex shake

Meal 5 - Myoplex shake

Meal 6 - 15 large peanuts

8.5 hours sleep

[Built]

What's your cutting plan? What workout are you going to use, what kind of calories are we talking about here?

Oh, and hi there! Welcome to the board. :) (D'oh! I think I already did that! Oops!)

[LouPac]

Tuesday -

Squats - 10 @ 155, 8 @ 205, 6 @ 255, 4 @ 295, 2 @ 335

Deadlifts - 8 @ 185, 8 @ 205, 5 @ 205

Calf raises - 13 @ 240, 12 @ 240, 12 @ 220, 15 @ 200, 15 @ 180

30 minutes on treadmill

Meal 1 - Coffee, oatmeal, banana

Meal 2 - Myoplex

Meal 3 - 3 small beef fajitas w/ non-fat mozarella & low carb tortillas

Meal 4 - 3 small beef fajitas w/ non-fat mozarella & low carb tortillas

Meal 5 - Myoplex

5.5 hours sleep

[LouPac]

What's your cutting plan? What workout are you going to use, what kind of calories are we talking about here?

Oh, and hi there! Welcome to the board. :) (D'oh! I think I already did that! Oops!)
Well, I don't really have a cutting plan. I just plan on eating and exercising the smart way.

[Built]

Well, I don't really have a cutting plan. I just plan on eating and exercising the smart way.

Oooo .... kay.


So how do you eat and exercise "the smart way" without a plan, big guy?

[brickt.]

Failing to plan is planning to fail!

[LouPac]

Oooo .... kay.


So how do you eat and exercise "the smart way" without a plan, big guy?
My workout is the following:

Monday:
Bench Press - 5 sets
Incline - 3 sets
flyes - 3 set
2 bicep exercises

Tuesday:
Squats, deadlifts, calf raises, hang cleans, 30 minutes cardio

Wednesday: off day

Thursday:
Pull-ups, wide grip rows, close grip rows, hyperextensions, close grip bench press, skull crushers - 30 minutes cardio

Friday:
Military press, weighted dips, shrugs, lateral raises, abs

Saturday:
1 hour cardio

I plan to do this until the end of April, then move onto another workout more condusive to burning fat.

As far as a cutting plan, I'm not really sure what you mean?

[Built]

Well, cutting is a function of diet more than anything else.

I'm curious how much of a deficit you're running, and how quickly you intend to drop.

[Built]

I plan to do this until the end of April, then move onto another workout more condusive to burning fat.



I have NO IDEA what you are talking about here.


???

[LouPac]

I have NO IDEA what you are talking about here.


???
I just plan to add exercises with multiple movements in them, like a push press, step ups, cleans, etc.

[LouPac]

Well, cutting is a function of diet more than anything else.

I'm curious how much of a deficit you're running, and how quickly you intend to drop.
Not sure what you mean about the deficit? I would like to drop about 2 lbs a week, the past few weeks I've been averaging about 1.5 a week.

[Built]

How do you expect that adding exercises with multiple movements will lean you out?

[Built]

Not sure what you mean about the deficit? I would like to drop about 2 lbs a week, the past few weeks I've been averaging about 1.5 a week.

You're not worried about losing LBM? You're only trying to drop 20 lbs. On you, that's not a lot of weight.

[LouPac]

How do you expect that adding exercises with multiple movements will lean you out?
More movements = more calories burned, no?

[LouPac]

You're not worried about losing LBM? You're only trying to drop 20 lbs. On you, that's not a lot of weight.
I would like to lose as little LBM as possible, but I would like to drop most of the fat in the next 12 weeks or so.

[Built]

More calories, but not more FAT. Exercising more to lose weight won't lean you out - you'll burn more muscle.

That's why I said earlier that leaning out is a function of DIET more than anything else.

Losing WEIGHT happens in a caloric deficit.

Losing FAT happens when you manage to somehow convince your body to hang onto the pesky, metabolically expensive muscle it would MUCH rather drop - yanno, so you survive the famine...

So... you cut calories. A bit. And you lift heavy, as heavy as you can in short sets, to convince your body all that muscle is going to be used, and your body risk-manages it, dropping fat instead.

Make better sense now?

[Built]

For someone who isn't significantly overfat (ie you), dropping much over a pound a week might not be a great idea.

[LouPac]

More calories, but not more FAT. Exercising more to lose weight won't lean you out - you'll burn more muscle.

That's why I said earlier that leaning out is a function of DIET more than anything else.

Losing WEIGHT happens in a caloric deficit.

Losing FAT happens when you manage to somehow convince your body to hang onto the pesky, metabolically expensive muscle it would MUCH rather drop - yanno, so you survive the famine...

So... you cut calories. A bit. And you lift heavy, as heavy as you can in short sets, to convince your body all that muscle is going to be used, and your body risk-manages it, dropping fat instead.

Make better sense now?
:bow:
I never heard it explained that way before, it makes a lot of sense. So,
lift heavy + cut calories a bit = a lean body?:scratch:

[LouPac]

For someone who isn't significantly overfat (ie you), dropping much over a pound a week might not be a great idea.
The problem is all the damn fat is in my belly!:bang:

[Built]

The problem is all the damn fat is in my belly!:bang:

And mine is on my ass. Life is like that.


:bow:
I never heard it explained that way before, it makes a lot of sense. So,
lift heavy + cut calories a bit = a lean body?:scratch:
Yep.

Read the link in my sig on how to cut. We'll take it from there.

Yanno, the smart way. ;)

[LouPac]

So Built, do you recommend increasing my sets or exercises?

[brickt.]

On a cut lift heavy as ****, ie 3x3, 5x5, 4x6 or 6x4.

Use diet in order to lose the weight, ideally, from fat.

You seem to know your exercises well, so jus tmake sure you're performing mostly compounds.