New guy needs a lil help.

[IslandDreamz]

Hi all,
New guy here, been on the site for 2 years now, mainly reading and learning. 32 yo male, 5' 11" 190lbs 22%bf. Need a body change, my goal is to lose 20lbs fat whiile gaining 20 lbs muscle. Been training for a year now and just wanted a few tips and direction from the pros. Any help is greatly appreciated.


Thanks in advance

 

[GUARDIAN]

your goal is no small order. r u staying natural?

 

[IslandDreamz]

I think reaching my goals is top of my list, so using gear is not a issue with me. I have used one cycle a few years back and had great results, but now i need to get where i want to be.

 

[Scotsman]

Any thoughts on what kind of training program you are looking for?

Cheers,
Scotsman

 

[IslandDreamz]

I do 30 mins of cardio and weight training 4 times a week. Wondering if i should try and lose fat first, or bulk up then rip down.

 

[Scotsman]

My advice is to keep lifting hard. Work on your diet so that you can lean up but still add some mass. If you strip down the weight first then you will invariably end up putting some fat back on trying to bulk up.

Cheers,
Scotsman

 

[IslandDreamz]

Cool, thanks bro. Any training tips. Not really a naturally strong person. So any advice would be great.

 

[Scotsman]

Cool, thanks bro. Any training tips. Not really a naturally strong person. So any advice would be great.

What's your current workout routine look like?

The best advice I can give is to work rigorously on your technique. Strength will follow once you start doing everything with the best form you can. Don't get frustrated and try to push too fast. Listen to your body, look for signs of fatigue and overtraining.

Cheers,
Scotsman

 

[IslandDreamz]

I do chest/shoulders, Bi/back, shoulders/tris, leg. I do 3 exercises per part, 4 sets each. using heavy weight. ( whats heavy to me) lol

 

[Scotsman]

I do chest/shoulders, Bi/back, shoulders/tris, leg. I do 3 exercises per part, 4 sets each. using heavy weight. ( whats heavy to me) lol

Make sure you start with your biggest lifts first like bench/squat/OHP. Then work your way down. Don't worry so much about lifting heavy when you get to the more isolation type work.

Cheers,
Scotsman

 

[dhawkins]

Get on a tried and tested routine. ala 5x5, HST, GVT. Get your diet and nutrient timing down and then give it time. LOTS of time.

 

[IslandDreamz]

wanna explain that a bit more please.

 

[u418936]

wanna explain that a bit more please.

If you keep your calories constant and do a 5x5, you'll gain muscle and lose fat. It works like a charm if you do exactly what it says. There's a long and very informative post about the routine in one of the stickies.

 

[OUfan]

Hi all,
New guy here, been on the site for 2 years now, mainly reading and learning. 32 yo male, 5' 11" 190lbs 22%bf. Need a body change, my goal is to lose 20lbs fat whiile gaining 20 lbs muscle. Been training for a year now and just wanted a few tips and direction from the pros. Any help is greatly appreciated.


Thanks in advance

I also highly recommend the 5x5, or even 3x5 since you are relatively new to lifting. One piece of advice I might give is focus on your fat loss first, make that your goal. The muscle you put on will just be added benefit, and you definitely will if you do one of these programs.