Peter Gibbons wrote:
:: Im a 29 year old, 6'3'' 250lbs male. I have been working out
:: regularly (at least 3 times per week) in the gym for about the past 6
:: years. Around January of 2002, I started lifting heavy and managed
:: to pack on about 20 lbs of muscle and fat. My bodyfat is probably
:: around 20% right now.
:: But even with the additional muscle, I'm not burning much of this fat
:: off. So at this point, I need to stop adding on any muscle weight
:: whatsoever (blasphemy, I know), and also lose as much bodyfat as I
:: can over the next few months. Why? There's a good chance I could
:: be in military officer school towards late fall/early winter, and
:: they have zero tolerance when it comes to being over the
:: pre-determined weight for your height. If you show up to OTS
:: overweight, you are going home. I think my MAW (max allowable
:: weight) is around 225 - so that's about 25 lbs to lose in, lets say,
:: 3 months. 2 lbs/week for 12 weeks = 24 lbs. Close enough.
:: So, I need to change up my routine to more of an
:: endurance/weight-loss program rather than a strength program.
:: Several years ago, before I went to the 3x per week routine, my
:: workout partner and I were hitting the gym 5 days a week, and I was
:: down around 220. Because of this, I thought I would try to get back
:: into that routine - start going to the gym more often, as well as
:: using a higher-rep/lower-weight routine so I can increase my muscle
:: endurance and also minimize the muscle gain. The basic routine
:: breakdown would be:
:: Day 1 - Chest & Back
:: Day 2 - Shoulders & Arms
:: Day 3 - Legs
:: Day 4 - Rest
:: Day 5 - Chest & Back
:: Day 6 - Shoulders & Arms
:: Day 7 - Rest
Geez....when you work chest, you getting some shoulders & tris, when you
work back, you're getting biceps.
why not do a full body routine...4 days a week. Then do HIIT cardio on
Still, if you control diet and get some cardio in, you ought to be okay.
HIIT is better for fat burning than normal cardio....
:: Figure 5 sets of 12-10-8-6-6 on most exercises. Roughly 3 exercises
:: per bodypart, so maybe 30 working sets on the 'Chest & Back' and
:: 'Shoulders & Arms' days. As well as some cardio thrown in there
:: whenever I can manage it.
:: As far as food intake goes, I'm already watching my calories
:: (~2000/day according to www.fitday.com
) and trying to eat smaller
:: meals more often so I can keep my metabolism up.
:: So what do you guys think about that. Any tips? Anything else I
:: could add in or take away to give me a better shot at dropping fat
:: and trimming down my muscle weight without looking like a
:: long-distance runner?