Ok. Let me introduce myself. I am 18, 290Lbs, 5'11 and 33% body fat.
I have lived my whole life unhealthy and I am trying to change that now.
I've read some articles on this site but to be honest, my english isn't that well and i get confused. I got the diet part down. I am eating about 1800 calories 5x a day. My current stats are
Bench: 185 x 5
Squat: 145 x 8
Deadlift: 205 x 4
I don't know much about working out (living my old life style) so I don't really have a routine. I try to balance things out, but that's as far as I go. I am trying to create a routine, and I'm not quite sure how to build it around cutting. Do people generally do more reps when they are cutting? Also, I've heard mixed things about this. How often should I do cardio? I've heard that you only loose water weight and others told me to try to do it everyday. I am confused -.-. I would get a trainer but I honestly think that all the trainers nowadays know less then they really should.
Last edited by UnknownSoldier; 08-02-2006 at 01:03 PM.
1800 calories 5 times a day?
Cutting or not cutting, you want to lift heavy with those same, low reps you've been using. Do a balanced split, like WBB1.
When cutting you want your body to keep muscle. From a lifting perspective, the best way to do that is to lift heavy.
When you lift heavy on a regular basis, the body thinks it needs every bit of that muscle and it's less likely to burn any of it off while you're cutting.
If you don't lift heavy enough, the body will dump as much muscle as it feels safe to dump, because you aren't telling it it needs that muscle.
what i ment was i eat 5 times a day
my diet is mainly
194g of protein,
85g of fat,
100g of carbohydrate,
1,880 calories in total.
Thank you for your advice, I will take it into consideration when I build my routine.
Last edited by UnknownSoldier; 08-02-2006 at 07:21 PM.
Okay, unknown, please read the cutting link in my sig - it'll help you with some guidelines. Your calories look a bit low to me.
For cardio, for now, go for a 20-30 minute walk every few days - it's good for your heart. Focus on your lifting, heavy sets, around 5-reps is good for most of your lifts for now.
You can read my gym log entries - I'm cutting now, and I use fairly low reps, especially for my heavy compounds.
great advice. I attempted to read it, but as I said my english is poor. I got very confused with all the shortcuts for words you used. VERY! I got my questions answered by you two very helpful people here. Thank you. I'm going to build a routine and post it. When i do critique it please once I do.
Sorry to double post but here is what i came up with. I may do cardio on my rest days since I seem to recover fast and do have alot of freetime.
Day 1: Legs and Abs
* Barbell Squats 3 sets of 3-5 reps
* Leg Press 2 sets of 3-5 reps
* Stiff-legged deadlifts 3 sets of 3-5 reps
* Lying Leg Curls 2 sets of 3-5 reps
* Standing Calf Raises 2 sets of 3-5 reps
* Weighted Crunches 3 sets of 3-5 reps
Day 2: Rest
Day 3: Shoulders & Traps
* Dumbbell/Barbell Shoulder Press 3 sets of 3-5 reps
* Side Dumbbell Lateral Raises 3 sets of 3-5 reps
* Cable Side Lateral Raises 2 sets of 3-5 reps
* Bent over Dumbbell Raises 3 sets of 3-5 reps
* Dumbbell/Barbell Shrugs 2 sets of 3-5 reps
Day 4: Rest
Day 5: Back and Biceps
* DeadLift 3 sets of 3-5 reps
* Lat Pulldowns 2 sets of 3-5 reps
* Barbell/Dumbbell Rows 3 sets of 3-5 reps
* Barbell Curls 2 sets of 3-5 reps
* Preacher Curls 2 sets of 3-5 reps
Day 6: Rest
Day 7: Chest
* Bench Press 3 sets of 3-5 reps
* Dumbbell Incline Press 2 sets of 3-5 reps
* Weighted Chest Dips 2 sets of 3-5 reps
* Dumbbell Flys 2 sets of 3-5 reps
BTW: You look very impressive built ;D
Last edited by UnknownSoldier; 08-02-2006 at 08:31 PM.