Looking for help on a Weight Cardio Program.

[Rabid_Goose]

I've read the stickies and been to BB.com and am very interested in this. My current routine is the same ol sludge and grind because my partner refuses to change his routine. He has no set goals, is 170pounds and probably 12% body fat and doesn't really want to do anything. Just wants to gain a little bit more on bench then maintain. He doesn't do legs, at all, which I've been fine with. Working with him has helped me get from 255 all the way down to 198 now since Febuary of this year. But I need more then what we are doing and need to switch my routine up into a program with set goals that I can SEE. Not if my bench is easier then last week with no real gains.

I'm looking for someone that is experienced that can talk to me in PM or in this post to help others with this type of cardio. Right now I want to work on Core Strength and lose more weight before I do a Bulk Session which is far off. I'm afraid I'll put my dead lifts on days I shouldn't and such. My diet is in check, may be a little high in protein though because I have hardly any fats coming in.

Looking to do The Bear, Cleans, Squats, Leg Press, Dead Lifts, tired of doing the same ol sludge and drudge. I need to burn more fat off, work on core, and take time to perfect my form on all the things I may do later.

 

[Rabid_Goose]

Was thinking of Alternationg doing something like this.

M & Thurs = Bench Flat/Inc/Dec, Tri's?, Abs.
Tue & Fri = Squats, Leg Press, Calve Raises, Back
Wed = Shoulders, Biceps, Dead Lifts, The Bear, and another high rep volume exercise that uses full body motion.

I'm just not sure when I should do Dead Lifts. Same day I do squats? This is what I need help on. Right now my max on bench, sadly, is 215. Not to bad considering in Feb I started at 165 max and kept losing weight, I think it was mostly due to form getting better when I started gaining on bench. I use a shrug bar for my dead lifts but will be switching to barbell since NO ONE uses the squat rack, EVER. They will use the Smith Machine or some guy that wears a back pack comes in, does barbell curls in the rack and leaves. Weird as hell and smells funny too. My max on DL right now is 300 and squats, never done one in my life, been practicing form with just the bar while I rest for my next lift.

 

[BiggT]

Great job on the weight loss, however you don't have your bench jockey of a training partner to thank....you can thank yourself for the discipline you obviously had in the kitchen.

There is no such thing as training for cutting or bulking......there is just good training, cutting/bulking is done in the kitchen.

You'd be a perfect candidate for the classic, linear 5x5 program. Bench/Back Squat/Row on Mon/Fri and Squat/Deadlift/OHP on Wed....if you don't like that setup, I can post some other ideas, but it really is a solid way to train and fosters progression towards a goal.

Do you have any experience with the olympic lifts?

 

[Rabid_Goose]

No experience with Oly Lifts at all, I found the Gayle Hatch thing and I'm watching the Oly Squat right now. I really don't get the difference in the squats though. Is it that Oly Squat you put your ass almost to the floor? I thought that what a squat was?

I thought about the 5x5 but right now I'm more worried about continue cutting and in 5x5 I thought it was just solid core work? I want a strong core but could I toss in things like Cleans and Bear and stuff?

 

[BiggT]

An olympic squat has a moderate to narrow stance, is sunk as low as possible, and the tell-tale sign is a high bar placement on the traps.

You can train on the 5x5 while cutting, progress won't be as fast as when eating a caloric excess, but that will be with any routine.......why don't you post a list of the lifts you want to do and I can try to throw together a sample for you.....think in terms of lifts, meaning, the bench press isn't a 'chest' exercise, it is a compound upper body lift, it trains the chest/shoulders/tris......you'll get a strong core by squatting and pulling belt free and by doing standing overhead work belt-free. You can toss in 3 sets of decline situps once a week and you'll be set.

 

[Rabid_Goose]

The lifts I would like to do, of course would be mainly Dead Lifts, Oly Squats, Barbell Rows and the like. It seems the 5x5 program, when I just read it again, has majority of what I want. But it has empty days on like Tuesday and Thursday. Would I be able to throw in something like focusing on Triceps/Back/Shoulders between those two days? I really don't care about Biceps all that much, the only thing I do for them is sit on an Inclined Bench near the free weight rack and do alternating curls with a sad 35 in each hand.

But of course those could mess with my muscle's resting time inbetween days of the 5x5. I'm looking to add onto Core and do cardio via things like The Bear, but I couldn't do the bear without messing with my other exercises. My calorie deficit is sufficient enough to keep me losing weight till around 175 which is sad. I'm thinking of drinking Cytogainer to help pick up my calorie intake. I'm scared to review my diet this weekend because the lack of cal's I get. I get around 220-250g of protein a day though, hardly any fats and sometimes hardly any carbs. I plan on eating a cup of rice a day and a cup of oats a day to change that because I have an intense job that requires quite a bit of energy. Factory work build car seats for the Camry and Camry Solora, it can get intense when you want it to be. Recored myself at 180 beats per minute, although I was doing my work and 2 other peoples work at the time hah.

 

[BiggT]

Right off the bat, you'll need those days in between......benching is plenty of shoulder work, and you can do standing overhead presses on Wed....rowing and deadlifting is really all you need for your back, and you can stick in 3 sets each of isolation biceps and triceps work at the end of the week......the small stuff doesn't need to be beaten to death with endless iso crap....your body is one unit that functions as such, not a hodge-podge of separate "parts"....also, eat more fats, eat whole eggs, salmon, peanut butter, olive oil etc etc

 

[Rabid_Goose]

I eat around 2 Servings of ANPB a day and starting Monday I will be drinking so many Egg Whites a day. I'm sure I will have my calorie intake increase on Monday, it is one thing I will be working on over the weekend.

I guess I'll start a log on Monday. One last question, should I start running on Tues and Thurs for Cardio or just completley leave those be?

 

[BiggT]

You can run if you'd like.....for heart health incline walking is sufficient, you can swim as it is easier on the joints.....running is ok though, just watch the pounding on the legs, doing something like running four 8 min miles is not condusive to big squats and deadlifts.....it is all just calories in vs calories out in terms of weight gain/loss.

Also, don't be afraid of whole eggs.

 

[fallingeggs]

i felt fine doing cardio on off days. here is my cutting on the 5x5 story: http://www.elitefitness.com/forum/showthread.php?t=499081 it worked out well.

 

[Rabid_Goose]

Whole eggs have more Cholesterol, actually, they have it. Liquid egg whites have none but the same benifits I thought? Last I checked at the Dr. though my Chol was at 102 or so, I got lucky and inherited my fathers Blood Health. 115/70 something blood pressure and all the good stuff. I think I'll just stick to work for my cardio then, just have to start doing more team work for people I hate but ah well, as is life.

Thanks a ton man.

 

[Rabid_Goose]

And I'm off to work. So I won't be responding till tonight or tomorrow if anyone else is offering advice and if you do. Thanks!

 

[BiggT]

No problem, start a journal too, you'll get lots of support/input......eggs have good cholesterol, they get a bad rap in this day and age and are almost taboo, and it's undeserved.