Fitnesshow to lose weight and actually build muscle effectively? +
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Fitnesshow to lose weight and actually build muscle effectively? +Posted:

bigflip
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Status: Offline
Joined: Sep 05, 20129Year Member
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Reputation Power: 203
So this is basically my lengthy question thread because i made a post on here around 5-6 months ago asking for advice and worked out 5-6 days a week for 3 months counting calories.

basically all achieved was i went from 285 to around 230, not sure about the specific bf%, but there was barely any muscle growth, the whole time i was stuck on the same weights. maybe this was because my program was beyond absurd at rotating between upper and lower body and not focusing on each muscle group as much as I should have.

ive been trying to read up on building a better program as i intend to go back on the same schedule and im gonna focus on 2 muscle groups a day, and anyone with advice and info like how many muscles a day you focused on and how many sets/reps or if you preferred heavy/less reps or light/more reps, anything will help.

next up is the diet, this is tricky for me because since i still do have a fairly high bf% as of now (220 lbs, maybe around 31-25%, havent properly measured yet), and ive been trying to find something that works but it seems hard. ive came across with 2500 (-500 from my maintenance), with a majority of protein and spreading it through the day especially more before and after the work outs is what im going to stick with. im not too sure how well its going to work but it sounds like it could be effective and theres no harm in trying.

if theres any grizzled grinders in here, do you all think that diet is a good way or do you prefer a cut for a few months then go to a bulk to another cut?

this is basically all i have managed to dig out, if anyone has any other advice please share it.

The following 2 users thanked bigflip for this useful post:

Quarantine_Clean (06-30-2021), TOXIC (06-30-2021)
#2. Posted:
Quarantine_Clean
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Motto: I'm so smooth, don't need no lubricant
Honestly, unless you are new to lifting (first yearish) you won't be building SUBSTANTIAL muscle and losing fat. Just to be real substantial muscle gain with fat loss won't happen unless you are running PEDS.

Your program will dictate mainly what you are going for whether it be aesthetic or power. I personally do a muscle group per day. Throwing abs in with my leg workouts and traps with my shoulders. I used to do a push/pull split but felt it didn't give me the results I wanted.

I am pretty big on instinctive training but didn't start effectively doing it til about my 2nd year in the gym. I don't really go into the gym with a set program (like Arm day = xyz) I will just go by how I feel, am I feeling the muscle contract, do I feel the blood moving. Based of that equals to how many reps I do and what my next exercise will be.

I focus on when I leave the gym do I feel like I kicked some ass. Are my arms filled with blood and shaking. Am I limping out on leg day. I almost always will train to failure if possible.

A big thing with diet and programs is that it is all based on you and how your body reacts to things. For example. I tend to be bloated if I eat a lot of red meats. So I don't eat a bunch of steaks, burgers, etc. It messes with how I feel and when I feel like shit I train like shit. I normally stick to about 2200 calories for my cut atm. About 4-5 meals a day hovering around 3-400 calories a meal. (Some meals end up heavier some lighter)

Most of my workouts though all stemmed from 4-5 exercises. Focus about 5 sets. my first 1 or two sets I considered them "Warmup" sets Do some lighter weight, FEEL that muscle move. Once you've locked in and you can feel it. move on to the "Work" sets. Work sets you needa move some **** weight. Don't hurt yourself but don't short yourself either. All about feeling that muscle work. My reps for the work sets normally consisted of 10-12 8-10 6-8. Pretty simple stuff. But again if I was feeling that exercise why not stick around and do another set.

Do not neglect rest days either. 2 days a week. Your body is tearing down muscle to rebuild and it needs it's time to push these nutrients in to get that muscle repaired. Make sure you aren't lacking on sleep either.

Anything you do is completely up to you. The cut/bulk is the way to go. Sadly without the use of PEDS I don't see much muscle gain coming from a cut. You gotta put on a little fat to get that muscle big.

Feel free to dm me or reply with any other questions.

By no means am I some amazing personal trainer, Mr. Olympia, or some Olympic Powerlifter. I'm just a guy that likes to move some weight and look good naked. I am sure there is people that'll dispute what I've said but it is what works for ME. Everyone's body reacts differently to everything. So it is important to trial run some stuff and see how YOUR body reacts.

Hope the gains are forever plentiful for you.
#3. Posted:
Dosis
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I can lose weight good but cant build muscle to good
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