i need some help from big cut guys

[Guitarhead]

ok .i know this is in the wrong section but..i think the ppl in this section re the mot knowlegable in training and supps. soo...heres my goal...

i want to get to a lean 200 lbs....i am at 194 probably 13 or 14 bf

chest 45inches around... arms 15.5 ...waist 33...

my arms look small compared to my chest and back.

but im training two bodyparts a day 6 days a week. hit every body part twice...

can yall recommend a good workout routine..? and help me with a sample diet?.....

thanks everyone

 

[Nomak666]

you are 194 @ 13-14% bodyfat, you want to gain 6 pounds of muscle while droppping your bodyfat to 9-10%. your goal is not possible, to gain lean muscle mass, you must eat more calories, to drop bodyfat, you must eat the right foods and eat less calories then your body needs. what you can do is drop your bodyfat to 9-10% and weigh about 185-180 lean or ripped.

 

[Guitarhead]

wel what do u recommend? like how many calories

 

[eClenbuterol]

ok .i know this is in the wrong section but..i think the ppl in this section re the mot knowlegable in training and supps. soo...heres my goal...

i want to get to a lean 200 lbs....i am at 194 probably 13 or 14 bf

chest 45inches around... arms 15.5 ...waist 33...

my arms look small compared to my chest and back.

but im training two bodyparts a day 6 days a week. hit every body part twice...

can yall recommend a good workout routine..? and help me with a sample diet?.....

thanks everyone

Sounds to me like you're overtraining, first thing I'd suggest is to stop training so much and cut your training regiment back to 4 days per week.

 

[sweed]

Sounds to me like you're overtraining, first thing I'd suggest is to stop training so much and cut your training regiment back to 4 days per week.

agree to that!

 

[wolfman87]

i'm of the opinion that calories don't really matter if your trying to cut, it's where you're getting them from. think about it this way, muscle burns fat right? yes, it does; so why cut your calories and lose an important part of your "fat burning engine". i've had IMMENSE success in UPPING my calories but getting them from clean sources such as complex carbs, proteins, essential fatty acids. that means absolutely no sodas, fast food, sugars, white bread, etc... for this to work i feel like you can't treat it like a diet, but like a lifestyle which means i don't take any "cheat days" i eat clean 25/8 and when i don't, i feel awkward so i avoid it.

also changing your routine up can help you. perhaps a lower weight higher rep routine will help you shock your body into some growth while using the fat for fuel during your sets. something you could try is, don't eat for an hour and a half before you workout but then stuff your face immediately after wards from clean sources. obviously don't sacrifice your total calories because you want to grow but you also want to burn the fat so if you go on an empty stomach that's what you'll be doing and the higher reps will do it more efficiently.

of course this is just how i've found my body to work best for when i'm trying to cut. all i'm saying is give it a shot and if it works great but if it doesn't then move on to something else. a big part of this game is knowing your own body and how it reacts to certain kinds of stimuli. this is an individual sport so what works for one guy might not for the next. there's no harm in trying tho cause at least you're still doing something haha

 

[BigDuke99]

IMO total calories is the most important factor rather cutting or bulking

 

[Guitarhead]

thanks for all info guys. so how should i do my train 4 days a week then?

 

[nunzi]

u should post what ur daily calorie intake is.

u should b at 3500 - 4000k a day.

Sleep 8 hours.

4x a week in the gym

chest bis
back tris
shoulders traps
legs.

you can switch the arms around if u want. start at that than re-evaluate urself in 6 months.

youll know sooner than later how ur body responds. But you have to be extremely strict on ur diest if u want to get cut. no cheating.

 

[sweed]

u should post what ur daily calorie intake is.

u should b at 3500 - 4000k a day.

Sleep 8 hours.

4x a week in the gym

chest bis
back tris
shoulders traps
legs.

you can switch the arms around if u want. start at that than re-evaluate urself in 6 months.

youll know sooner than later how ur body responds. But you have to be extremely strict on ur diest if u want to get cut. no cheating.

4000cals is a bit much, imo.
why would you train bi's before a back day? chest tri's, then back and bi's. don't want to traing tri's and bi's 2 days in a row. and traps are your back.

 

[nunzi]

4000 is where ppl should be if theyre looking to take it to the next step. i was at 5000 at one time. and i didnt list what days or what order the nuscle break down was either. and if you saw i also said you can switch the arms around. and things work diff for other people. Thought forums and ppl asking for advice is for the purpose of other ppl giving there advice or what works for them. EVERYONE IS DIFF. Thanks for clearing up where traps are located on the body. and do shoulders get used while working out chest??? HMMMMM

 

[sweed]

yes, that's why i do front delts with chest and rear delts with back,
I am fine at 2600-2700 cals.
Didn't see the part about switching arms around, my b.

 

[nunzi]

its all good and i was being extremely sarcastic bout the shoulders and traps part of my post. and u should up ur calorie intake by at least another 500- 700. and another 1000-1500 if ur gonna cycle anything. youll see everything increase.

 

[nakavalna]

yah sweed but you may have dif goals then others...id love 20 inch arms....you wont get them at 2500 calories.... im eating about 5500+ per day from clean sources and I change my entire workout routine every month.... i put a minimum of 1/2 inch on my arms legs chest back etc every month for the last 4 months... and it isnt slowing. so the answer is...eat eat eat eat

 

[wolfman87]

thanks for all info guys. so how should i do my train 4 days a week then?

to burn the most fat you can do the routine(s) mentioned in here before, but use a higher rep/lower weight type of training on whatever schedule you end up using because the goal here is to exhaust your muscles to the point where they start using the "food" aka fat around them for fuel (not just what they already have inside them). nothing does this better than high rep sets on an empty stomach IMO. it's sorta like running on an empty stomach in the morning because you're using what your body already has stored.

however running isn't the best option in your case because you are trying to gain muscle while cutting fat, not just trying to lose weight in general.

your diet is the MOST IMPORTANT part of achieving anything you're after. it's 75-90% of what you're trying to do, the rest is training and rest. i've been able to get a six (i have an eight when i try) pack without any special training to my abs on diet alone, and guess what.. it wasn't on a calorie deficit either.

 

[sweed]

yah sweed but you may have dif goals then others...id love 20 inch arms....you wont get them at 2500 calories.... im eating about 5500+ per day from clean sources and I change my entire workout routine every month.... i put a minimum of 1/2 inch on my arms legs chest back etc every month for the last 4 months... and it isnt slowing. so the answer is...eat eat eat eat

I'm cutting fat and gaining some lbm right now around those cals, I'm not on anything so that's working right now. 300 grams of protein is good for me. probably getting around 60-70 grams of good fats also. that 2100 cals. that's what makes you grow, protein and fat (fat---> cholesterol----> testosterone). the rest is low glycemic carbs. about 200grams.
Once I get on a cycle I will increase my protein. fats and carbs a little bit.
also 20" arms is different for some people, like me being 6'2", that's not that big, 18" for me now is small! lol but if you like 5'6" then yes that huge! 20" still is a cool number to hit!

 

[needtogetaas]

Sorry I did not post this in the right forum don't work for me........

Now if your goals are to gain all around body size and muscle then you should go with the bill stars 5x5. Maby you did not post in this forum because that is the answer you knew you would get but that is what you need to hear.... 5x5 with a high protein diet man. That builds size. Not chest day and bies day... Thanks

 

[burnthiscorpse]

YES, some sort of 4 day split. You are WAY overtraining. Your body has no chance to rest and grow.

 

[needtogetaas]

ok .i know this is in the wrong section but..i think the ppl in this section re the mot knowlegable in training and supps. soo...heres my goal...

i want to get to a lean 200 lbs....i am at 194 probably 13 or 14 bf

chest 45inches around... arms 15.5 ...waist 33...

my arms look small compared to my chest and back.

but im training two bodyparts a day 6 days a week. hit every body part twice...

can yall recommend a good workout routine..? and help me with a sample diet?.....

thanks everyone

O wait you want to get 6lb lol... bro man I change 6 lb by taking a shit man.

Diet man... 2 grams protein for every lb of body weight. Just doing that and you will see your 6lb change no problem.

 

[timtim]

yah sweed but you may have dif goals then others...id love 20 inch arms....you wont get them at 2500 calories.... im eating about 5500+ per day from clean sources and I change my entire workout routine every month.... i put a minimum of 1/2 inch on my arms legs chest back etc every month for the last 4 months... and it isnt slowing. so the answer is...eat eat eat eat

you cant tell someone with a completely different body and metabolism how many calories they need. everyone is very different.

so youve added between 30 and 40 pounds in the last 4 months? cause an inch added everywhere usually is represented by about 15 to 20 pounds of weight.

 

[Nomak666]

When i train to cut, i workout 6 days a week, 1 bodypart per day, i split triceps ad biceps in their own day. dont ask, its been working for me, and i like focusing on just one muscle for the day. when its time to gain some mass, i dont focus on direct bicep or tricep movements. i just throw in 2 exercises for each 3-4 sets each (heavy sets 4-8 reps) at the end of my workout. heres what i suggest for mass so you dont over train:

Monday: Chest and triceps, calves

Tuesday: Legs, abs

Wednesday: Off

Thursday: Shoulders and traps, calves

Friday: BAck and biceps, abs

rest on the weekends, i would schedule my workout so i train on sunday or saturday so im not tempted to party on the weekends but thats me.

calories arent that important unless your dieting for a contest but some competitors dont count exactly how many calories. dont count calories, i find that it better to eat 3500 calories in clean foods then it is to eat 2500 calories in fast food when trying to get lean. quality over quantity

 

[sweed]

i find that it better to eat 3500 calories in clean foods then it is to eat 2500 calories in fast food when trying to get lean. quality over quantity

SO an egg mcmuffin for breakfast with a super size coke and fries,3 rodeo cheese burgers large frie and coke for lunch, and 2 Baconators onion rings and a large Coke for dinner is not a good 2500 calories? Man I have to get back to the diet forums! lol

 

[ExtraMile]

for a 4 day split people are saying chest + tri's. back + bi's. shoulders + traps - what the hell

firstly traps is your back. second why would you train tri's after chest? my cgbp would be much lower after heavy flat presses, dips, pullovers and incline db. also, after a good back workout i wouldnt have the energy to train another muscles group (tri's). deads put me on my ass then i got rows and pulldowns to come no chance i can hit cgbp, dips, overhead extensions aswell.

Why not do:
Mon - Shoulders, Tri's
Tue - Back (including traps), Calves
Wed - Rest
Thur - Chest, Bi's
Fri - Legs

after shoulders your tri's may be slightly weaker because shoulders constribute to dips, cgbp etc but not as much as if you did chest before. after back i say calves because its easy but you could drop it if you want. after chest your bi's will still be fresh.

and do traps with back! an example would be:
wide grip chins
deads
bent over row
shrugs
seated calf raises

and you got a good forearm workout in there too!

 

[Nomak666]

SO an egg mcmuffin for breakfast with a super size coke and fries,3 rodeo cheese burgers large frie and coke for lunch, and 2 Baconators onion rings and a large Coke for dinner is not a good 2500 calories? Man I have to get back to the diet forums! lol

well some people like to bulk up just their stomachs and keep the rest of their body small. your suggestion would be the best way my friend, lol. and you messed up the lunch. your supposed to have 3 double cheese burgers, a large fries, and a DIET COKE.

 

[moya]

Now if your goals are to gain all around body size and muscle then you should go with the bill stars 5x5. Maby you did not post in this forum because that is the answer you knew you would get but that is what you need to hear.... 5x5 with a high protein diet man. That builds size. Not chest day and bies day... Thanks

this is the best answer...
...id be willing to bet that eating more clean calories you would probably get leaner and gain muscle too... TURE STORY... my wife is pregnant right now and she was up about 30-40lbs, her blood sugar levels were a bit high (but not considered TOO high) on a test and they reccomended a diet to her... she already ate clean, but this was roughly double the ammount of food she was currently eating... now at 9 months she has lost about 10lbs in about a month using less low intensity workout (mostly walking now)... but eating twice as much...
...honestly when anyone tells me a goal they are trying to reach... my answer 90% of the time is to eat more...