Posted: 10/14/2015 1:00:37 PM EDT
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Little background of myself first, I've finally had enough of being out of shape. Been working out consistently for the past three weeks. So anyways I hit the weights hard in highschool as a junior and was in great muscular shape looking back now, even though I didn't realize it. I think I weighed in at 230 leaving highschool. I was never a really lean or model type looking kid, I had some extra pounds of fat packed on but the muscle helped hide it a bit. Now fast forward to right now and I'm in my junior year of college and I'm 6'2 195. Might sound great to some, but three years of bad diet, booze and not working out basically left me with no muscle mass and the extra fat plus some I talked about earlier. All my excess fat is in my upper body, from my shoulders to my hips. I'd love to get back to my highschool strength eventually.
Moving on to where I need advice. As I said earlier I've been working out and eating healthy for three straight weeks and I'm loving every second of it. My real problem is how I should attack my excess fat. Should I go with a mainly cardio based workout, and aim at cutting the fat first? Or look to add muscle and strength and then cut the fat through diet and exercise. I'm sure I left a lot out so feel free to ask questions. |
LOL, fast forward to junior year of college.  You're still in your prime you lucky bastard. Quit wasting it.
I would cut fat first. You can lose weight without doing cardio BTW. It's all in the diet. Do cardio if you want to improve your cardio. Do strength if you want to do strength. Or do both. I've seen the same overweight people doing various forms of cardio for a year and a half and they haven't gotten any smaller because their diet sucks. Get the myfitnesspal app, pick a nutrition plan and stick with it. Beast it up with the barbells to improve strength. At least once you learn the movements. The key is to not be a pussy. Push yourself if you want results. |
| Losing fat and gaining muscle at the same time is very doable. You have to have more discipline when it comes to eating and working out than if you were only losing fat of building muscle. What does your current diet and workout program look like? What type of lifting do you like to do? |
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When I was in your position I went with a hard core cut using very low calories and cardio. It did work, but I'd have gone with a recomp type of plan if I had it to do over again. Especially at your height and weight, you don't really have as much excess fat relative to most who decide to hit it hard. Regardless of how you decide to approach it, do add in free weight compound lifts to your plan. |
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Losing fat and gaining muscle at the same time is very doable. You have to have more discipline when it comes to eating and working out than if you were only losing fat of building muscle. What does your current diet and workout program look like? What type of lifting do you like to do? Current diet is pretty much set around chicken and lots of vegetables. Snacks are usually carrots or some type of veggie cut up. I prefer upper body workouts and that's what I was good at in highschool. As of right now I usually warm up with a mile run and then move on to high rep lifting. Curls, triceps extensions, chest press, seated rows. For core I usually do sit-ups, planks and leg raises, and then finish the workout off with a 10 mile bike ride. But I really want to get after lower body strength soon, because that has always been something I've disregarded. |
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LOL, fast forward to junior year of college. You're still in your prime you lucky bastard. Quit wasting it.
I would cut fat first. You can lose weight without doing cardio BTW. It's all in the diet. Do cardio if you want to improve your cardio. Do strength if you want to do strength. Or do both. I've seen the same overweight people doing various forms of cardio for a year and a half and they haven't gotten any smaller because their diet sucks. Get the myfitnesspal app, pick a nutrition plan and stick with it. Beast it up with the barbells to improve strength. At least once you learn the movements. The key is to not be a pussy. Push yourself if you want results. Definitely already taking diet seriously, I'll look into myfitnesspal. Thanks! |
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Current diet is pretty much set around chicken and lots of vegetables. Snacks are usually carrots or some type of veggie cut up. I prefer upper body workouts and that's what I was good at in highschool. As of right now I usually warm up with a mile run and then move on to high rep lifting. Curls, triceps extensions, chest press, seated rows. For core I usually do sit-ups, planks and leg raises, and then finish the workout off with a 10 mile bike ride. But I really want to get after lower body strength soon, because that has always been something I've disregarded. Quoted:
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Losing fat and gaining muscle at the same time is very doable. You have to have more discipline when it comes to eating and working out than if you were only losing fat of building muscle. What does your current diet and workout program look like? What type of lifting do you like to do? Current diet is pretty much set around chicken and lots of vegetables. Snacks are usually carrots or some type of veggie cut up. I prefer upper body workouts and that's what I was good at in highschool. As of right now I usually warm up with a mile run and then move on to high rep lifting. Curls, triceps extensions, chest press, seated rows. For core I usually do sit-ups, planks and leg raises, and then finish the workout off with a 10 mile bike ride. But I really want to get after lower body strength soon, because that has always been something I've disregarded. Definitely download myfitnesspal as recommended and adjust the macronutrients. I do well at 45% protein, 35% fat, and 20% carbs. What I have taken to doing is cooking up one big batch of food and eating it through the day. So something like: 2lbs 93/7 ground beef, 1/2cup(uncooked measurement) white rice, 1/2cup peas and carrots, 1/2 cup sweet potato cubes, 1 can of rotel, then spice it up to your liking. That pretty much nails my macros. As far as lifting, it sounds like you need some direction. A lot of guys here recommend Starting Strength as a good program to follow. I've never done a program like that. I base each of my workouts on a compound lift (deadlifts, bench press, and squats) then do more targeted lifts after. For additional workouts I will focus on something that needs attention. I recommend getting a good lifting buddy. Preferably one that is a bit stronger, more experienced, and as motivated as you are. I was lucky enough to have a good friend like that in college and it really helped. Lift heavy things with good form, eat right, stay focused, and you'll hit your goals. |
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Junior year of college? OH SWEET JESUS. SOMEONE MAKE A TIME MACHINE OUT OF A DELOREAN AND GO BACK TO MY JUNIOR YEAR OF COLLEGE. Tell me the passphrase is "wolverine" and that the message is "GODDAMNIT YOU FAT FUCK START SQUATTING." Lol, well said. Starting at 40yo really sucks. It's bittersweet getting strong and fit on the downslope. Too much time wasted with high fiber low fat diets, stupid unproductive fitness goals and misplaced priorities. Do squats, damn kids! |
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Current diet is pretty much set around chicken and lots of vegetables. Snacks are usually carrots or some type of veggie cut up. I prefer upper body workouts and that's what I was good at in highschool. As of right now I usually warm up with a mile run and then move on to high rep lifting. Curls, triceps extensions, chest press, seated rows. For core I usually do sit-ups, planks and leg raises, and then finish the workout off with a 10 mile bike ride. But I really want to get after lower body strength soon, because that has always been something I've disregarded. Quoted:
Quoted:
Losing fat and gaining muscle at the same time is very doable. You have to have more discipline when it comes to eating and working out than if you were only losing fat of building muscle. What does your current diet and workout program look like? What type of lifting do you like to do? Current diet is pretty much set around chicken and lots of vegetables. Snacks are usually carrots or some type of veggie cut up. I prefer upper body workouts and that's what I was good at in highschool. As of right now I usually warm up with a mile run and then move on to high rep lifting. Curls, triceps extensions, chest press, seated rows. For core I usually do sit-ups, planks and leg raises, and then finish the workout off with a 10 mile bike ride. But I really want to get after lower body strength soon, because that has always been something I've disregarded. Stop wasting your time with that workout. You need compound lifts in your life. Deadlifts, squats, clean and press. Add dumbbell or barbell bench press, pullups, Kroc rows, dips. |
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Moving on to where I need advice. As I said earlier I've been working out and eating healthy for three straight weeks and I'm loving every second of it. My real problem is how I should attack my excess fat. Should I go with a mainly cardio based workout, and aim at cutting the fat first? Or look to add muscle and strength and then cut the fat through diet and exercise. What do you like to do? |
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What do you like to do? Quoted:
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Moving on to where I need advice. As I said earlier I've been working out and eating healthy for three straight weeks and I'm loving every second of it. My real problem is how I should attack my excess fat. Should I go with a mainly cardio based workout, and aim at cutting the fat first? Or look to add muscle and strength and then cut the fat through diet and exercise. What do you like to do? Mostly just high rep endurance types of workouts. But I'm going to head to my campus's gym tomorrow and start with some squats, as that seems to be what everyone has suggested. |
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Mostly just high rep endurance types of workouts. But I'm going to head to my campus's gym tomorrow and start with some squats, as that seems to be what everyone has suggested. Quoted:
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Moving on to where I need advice. As I said earlier I've been working out and eating healthy for three straight weeks and I'm loving every second of it. My real problem is how I should attack my excess fat. Should I go with a mainly cardio based workout, and aim at cutting the fat first? Or look to add muscle and strength and then cut the fat through diet and exercise. What do you like to do? Mostly just high rep endurance types of workouts. But I'm going to head to my campus's gym tomorrow and start with some squats, as that seems to be what everyone has suggested. Do yourself a favor and study technique and form of those before you start, then try to apply it with low weights. Its not the simplest thing in the world even if it seems like it would be. |
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Cut the fat quick and do the Tuna and Water diet.
Packed full of protein and you'll stay hydrated. Press, squat, deadlift, rows. You'll keep lean muscle, drop the weight quick and get where you want. It'll suck for as long as you do it, but the results are worth it. Remember, if you ain't painin', you ain't trainin' and gainin' LOL |