2 full body workouts per week, all isolation/machine exercises took to failure.
That with your cardio should do you right.
That with your cardio should do you right.
Help an average joe bulk up
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Caporegime
No I'm not thinking that
I'm just confused about how to combine heavy cardio to lose my gut and become much fitter and healthier with 2-4 weight training sessions per week to improve my physique and make myself stronger without going for the massive bulky look (eventually)
tbh, aim to do one or the other. spend 6 months aiming to lose as much fat as possible (cardio and weights) then spend 6 months looking to gain some lean mass.
Soldato
I was trying to avoid the 2 cycles of 6 months bulk and 6 months cut as I can't justify £1k on a concept2 to only use it for 6 months of the year
Lean bulk
You'll only put on too much fat if you take in too many calories..
You'll only put on too much fat if you take in too many calories..
Soldato
leg extensions are bad mmkay. And I'd through in a lat exercise too
Caporegime
leg extensions CAN be bad. just like behind the neck presses and lat pulldowns behind the head.
CAN != IS ;]
CAN != IS ;]
Caporegime
I was trying to avoid the 2 cycles of 6 months bulk and 6 months cut as I can't justify £1k on a concept2 to only use it for 6 months of the year
you can use it all year..
Wardie, i dont see the point in a lean bulk if he aims to lose fat around the waist. He will lower bf% (potentially) with a lean bulk but it would be hard to also lose a significant amount of fat.
Soldato
ok so your saying I can cardio all year but for 6 months lower the calorie intake and 6 months add a few more to bulk it up?
Makes sense, thanks
Caporegime
yeah 
tbh you could do pretty much the same exercise all year round, just control it with calories :]
couple that with a weights routine that will actually stimulate the muscles and you will end up with a good bod :]
tbh you could do pretty much the same exercise all year round, just control it with calories :]
couple that with a weights routine that will actually stimulate the muscles and you will end up with a good bod :]
Noo, he said he didn't want to do typical cut/bulk cycles. So after he's lost any weight he wants to, I suggested a lean bulk
Caporegime
ah right, i thought you were suggesting just an outright clean bulk, rather than after the cut
Soldato
So Morba you advocate eating 3 meals a day where you stuff in as much as you can possibly get down you rather than 5-6 meals spread throughout the day? Theres quite a lot of conflicting info when it comes to this it seems, ive read both are best...
Caporegime
where did i say i advocate eating 3 meals a day?
Soldato
My mistake, it was Killa Ken.
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depends on goals and your metabolism type. For me i can gain mass either eating big 3 times a day or 6 smaller meals. But to LOSE weight i need to eat lots of small low cal meals. 3 medium, healthy meals does nothing.
Just done this (although it will be 8 months but I had a fair bit more to lose than the average person!!
) and was going to start a weights routine in August.Killa Ken said:
This looks perfect.
Only question I would have is that I've been doing a fair few chin ups and have gone from being able to do none in jan to 3x8 unaided and 3x8 with 35kg off my bodyweght now. Can I substitute something in the programme for chin ups, or just leave them for now? I actually like doing them these days.
Caporegime
add them into your upper day.
when you say 35kg off your body weight, do you mean assisted?
3x8 unaided is very good. personally i would start to add weight, start with a db between legs :]
when you say 35kg off your body weight, do you mean assisted?
3x8 unaided is very good. personally i would start to add weight, start with a db between legs :]
By 35 kg off I mean there is a machine there, and you stand on a platform to do chin ups, and whatever weight you select is taken off your body weight. I use this mainly for developing wide grip chins as I find them hard to do unassisted.
I have to be honest I'm pretty pleased with how well the chin ups have been coming on, although my mate I go with can do 3x15 unassisted. He only weighs 13 st 3 though, compared to my 15 7!!
I have to be honest I'm pretty pleased with how well the chin ups have been coming on, although my mate I go with can do 3x15 unassisted. He only weighs 13 st 3 though, compared to my 15 7!!
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3x8 unaided at 15st 7 is impressive, i can only muster 7,6,6 at best and i got a half decent upper body
No. If you start throwing lots of BS exercises in it becomes complicated and just like every other fag routine on the net.