The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Wannabebig Member 0utlaw's Avatar
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    Weight Loss & Muscle Building Routine ????

    Hello all,

    I would like some advise about what I should be doing during my work out

    Right now I would like to concentrate on weight loss ( about 50lbs fat ) & gain muscles mainly arms & better looking chest. I am NOT looking at being some genetic looking freak

    ( not that's there any thing wrong with that )


    Right now my trainer has me doing this workout 3 days a week

    All exercises are 3 sets of 20 reps

    * Ab machine 60lbs
    * cardio 5 mins
    * shoulder 80lbs
    * bench press 70lbs
    * Dead man lift 5lbs
    * squats 5lbs

    ( Please keep in mind that I have really BAD knees so the last 2 are only 3 sets of 10 )

    On my "off days" I do cardio for 45 mins to 1 hour

    I am currently taking protein & creatine & I am also following a nutritional food plan that allows me roughly 1,500 calories a day

    Is this the right routine for me. My trainer said it will take me about 1 year to lose this fat & that sounds like a LONG time. I realize I didn't put this weight on over night but a year ?????

    Is there a better way or a faster routine or should I shut up & be patient ?

    Maybe I should mention that I have added bicep muscle exercises on my own that I do each day.

    Gord
    Last edited by 0utlaw; 07-19-2006 at 10:24 AM.

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  3. #2
    Senior Member Anthony's Avatar
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    The routine sucks and I'm sure if you posted the carbs/protein/fat for the diet, we'd see that sucks too.

    Are you male/female? Height/weight?
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  4. #3
    Just watch me ... Built's Avatar
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    I think Outlaw is male - there is mention of arms and chest ...

    Outlaw, fire your PT and post up your diet. www.fitday.com is your friend. Use it and post up a "typical" day.

  5. #4
    Senior Member Anthony's Avatar
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    Quote Originally Posted by Built
    I think Outlaw is male
    Most likely correct, but when I see guys eating less than my 110lbs girlfriend, I have to ask to make sure!
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  6. #5
    Wannabebig Member 0utlaw's Avatar
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    I'm a male 5'9 240lbs

    I've misplaced my food plan but it seemed to be ok for 1500 calories a day & eating 6 smaller meals a day

    Do you have any suggustions on a workout to lose weight & gain muscles

    Gord

  7. #6
    Just watch me ... Built's Avatar
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    Sure we do.

    First off, you're eating less food than I do to cut, and I'm a middle-aged female who weighs about half what you do. Your diet is too low in calories.

    What are your macros (grams of protein, carb and fat)?

  8. #7
    Wannabebig Member 0utlaw's Avatar
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    found it !!!!!!!!!


    Totals for 1500 calories Low Carb This is a average day of 7 day routine

    Carbs (gm) 168.04
    Prot (gm) 162.52
    Fats (gm) 32.69
    Calories 1,621.37

  9. #8
    Getting un-streamlined Progress's Avatar
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    Quote Originally Posted by 0utlaw
    found it !!!!!!!!!


    Totals for 1500 calories Low Carb This is a average day of 7 day routine

    Carbs (gm) 168.04
    Prot (gm) 162.52
    Fats (gm) 32.69
    Calories 1,621.37
    Wow. Increase fats and protein A LOT.

  10. #9
    Just watch me ... Built's Avatar
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    Quote Originally Posted by Progress
    Wow. Increase fats and protein A LOT.
    Indeed.

    Link in my sig will give you an idea of how to set up your diet (ie at least a gram of protein per pound LBM, at least half a gram of fat per pound LBM)

  11. #10
    Senior Member Anthony's Avatar
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    Wow. 240lbs and your PT has you on 1500 calories. You should smack him/her upside the head.

    I would suggest a full body routine 3x a week. It could look very similar to what you do now, but switch your 20 reps to 6-8 reps and try to put more weight on the bar each week.

    If you want to do "cardio" you could start off with 15-20 minutes of moderate paced cardio on your off days. Once you have a decent foundation (should only take a few weeks), switch over to intervals starting at 4 minutes (do a search on HIIT).

    As for diet, that is the KEY. Do what Built told you - record your food into fitday and post the results here.
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  12. #11
    Wannabebig Member 0utlaw's Avatar
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    oh i know i can do more weights. Back a 6-7 years ago I was doing at least triple the weights just shorter reps

    do you have any suggustions for a
    full body routine 3x a week

    but switch your 20 reps to 6-8 reps and try to put more weight on the bar each week.
    I understand that this will gain muscles but will it help me lose weight ?
    Last edited by 0utlaw; 07-19-2006 at 09:27 AM.

  13. #12
    Learning as I progress
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    Heavy lifting doesnt build muscle, lifting heavy AND eating more than your body requires builds muscle. Lifting heavy with a full body routine, and a good diet will result in fat loss.
    Complication breeds desperation.

  14. #13
    Senior Member Anthony's Avatar
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    Take a look at this routine: http://www.wannabebigforums.com/showthread.php?t=82345

    Gaining muscle helps you lose fat. And if you don't use the muscle, there's a good chance your body will get rid of it especially in a calorie deficit. Muscle is very costly for your body to maintain.
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  15. #14
    Wannabebig Member 0utlaw's Avatar
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    i appreciate all the help from everyone & I'll tell my trainer that I want to do this routine http://www.wannabebigforums.com/showthread.php?t=82345 as suggusted by Anthony

  16. #15
    Senior Member seK's Avatar
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    Quote Originally Posted by 0utlaw
    i appreciate all the help from everyone & I'll tell my trainer that I want to do this routine http://www.wannabebigforums.com/showthread.php?t=82345 as suggusted by Anthony
    I would just link him to this thread and we can see his explanation of the routine and diet he put you on because so far itís unhealthy and unnecessary to achieve your goal.
    Also my suggestion is to make sure you incorporate some cardio in your routine, preferably on a non lifting day and make sure your up your calories on that day to compensate for those you are burning. It never hurts to work out the heart and gain some cardiovascular endurance.

  17. #16
    Senior Member Anthony's Avatar
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    You don't have to use that specific routine, although I do like it. I think anything that involves 3-4 compound exercises per day done 3 times per week will work out really well for just about anyone.

    Compound exercises would be: squats, deadlifts, bench press, overhead press, chinups, rows, dips, lunges, cleans, etc.
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