Excercise routine

navdeeprana

Need help with excercise routine.....working out 5 days a week.....with goal of weight loss and muscle gain.....add me anyone who can share their work routine on day to day basis with diet plan...just few days old here. Thanks.

TavistockToad

You can't really lose weight and gain muscle at the same time

navdeeprana

But may be convert/shed tummy or overall fats in body while trying to gain muscles ?

rileysowner

If you have substantial fat to lose, the best you can do is seek to maintain your muscle mass while losing fat. To do this you need to keep your weight loss goal reasonable. 2 pounds per week is too fast for anyone but people who have about 80 pounds or more to lose. 1 pound is reasonable for most people except for those who only have 20 or less pounds to lose who would be better served by .75 to .5 pounds a week.

Your food tracking should be as accurate as you can make it. A digital scale measuring portion sizes in grams would be the best. Measuring cups and spoons for liquids only.

With that you need to lift weights. A good progressive (pattern for increasing weight) weight lifting program will be needed. It will help maintain muscle mass, and perhaps put on a small amount of muscle if you have never lifted before (call newbie gains) but that only last for a short time and is quite small (a few pounds).

If you don't have a lot to lose. You may want to consider a re-comp. That is where you eat right around your maintenance calories along with a good lifting program. The goal is to slowly reduce fat while slowly gaining muscle. Notice, this is slow. It is not a fast process in any way.

In short, if you have fat to lose, it is virtually impossible to put muscle on while losing it. Best you can do is seek to preserve your current muscle mass. If you have little fat to lose, and re-comp might work but it is slow.

navdeeprana

Thanks been hitting gym for a while ...loosing weight was easier but been failing on putting on muscles ...guess as was said loosing wieght and building muscles cant go hand in hand ....right now just concentrating on building muscles by combining weights and taking appropriate proteins intake .....need someone who can really help out with weight training routin

loulamb7

Look for a good beginner's weight lifting routine. Google any of the following, AllPro Beginner's Routine, StrongLift 5x5 or Fierce 5. Follow the programs as designed, no modifications. All these routines can be done at a deficit, so you can lose weight and maybe gain a little muscle. Worst case you will minimize muscle loss while you lose weight and increase strength. Once your BF% is down, you can focus at building muscle.

If you don't care about extra fat, you can focus on building muscle now, but until you loss the fat, the muscles will be covered under the excess fat.

navdeeprana

Thanks again...now need pals who already are on this journey and help to stay motivated to do so, including their everyday diet and workout schdule...:):)

navdeeprana

No one ?....may be need to stick on my own for now cheers!!

rileysowner

I don't lift a lot currently. With the winter here ending my primary exercise is cycling now that I can do it outdoors. I will likely lift a bit, but more likely is doing bodyweight exercises outside with my suspension trainer along side the cycling. Come colder weather, I will likely hit the weights again, but right now I would rather enjoy the outdoors. If you want to add me as a friend feel free.

navdeeprana

Added....and thanks:)

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rileysowner

nosajjao wrote: »

Avoid lifting weights, focus on circuits is what I would suggest. Pick 2 exercises for the 4 basic muscle groups, upper, core, lower, heart (cardiovascular). Complete a 45-60 minute circuit workout focusing on smoothly completing each exercise with the correct form to avoid injury.

Why is the world would he want to avoid lifting weights. A good progressive heavy lifting program (for beginners something like Stronglifts or All Pro) will work far better to achieve his goals than a circuit and likely take the same or less time. Circuits have there place, but recomp is not really one of them.

tincanonastring

rileysowner wrote: »

nosajjao wrote: »

Avoid lifting weights, focus on circuits is what I would suggest. Pick 2 exercises for the 4 basic muscle groups, upper, core, lower, heart (cardiovascular). Complete a 45-60 minute circuit workout focusing on smoothly completing each exercise with the correct form to avoid injury.

Why is the world would he want to avoid lifting weights. A good progressive heavy lifting program (for beginners something like Stronglifts or All Pro) will work far better to achieve his goals than a circuit and likely take the same or less time. Circuits have there place, but recomp is not really one of them.

Yeah, I'm a lifting beginner currently doing SL5x5 and I really enjoy it. It's teaching me fundamentals and I don't feel bogged down with a circuit routine.

OP, I definitely recommend StrongLifts 5x5. I started at the very beginning (empty Olympic bar for everything except deadlifts and rows).

http://stronglifts.com/5x5/

I've started adding some minor accessory work each day, but nothing major.

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HamsterManV2

5 Days a week program eh? How experienced are you exactly? What is your:
Age, height, weight, lifting history, how much can you squat, bench, and deadlift? What is your approximate bodyfat percentage?

A couple things:
1: to lose weight, it is 80% plus about NUTITION. Go on google, type in "TDEE Calculator". You put in your stats and it tells you how many calories you can eat to maintain weight (total daily energy expenditure). If you want to cut weight, eat TDE-500 calories; this results in 1lb loss per week. Any more than that and you will feel tired and flat all the time. Obviously you need to count your calories on Myfitnesspal and weight/log everything you put in your mouth.

2: to gain muscle, you CAN do it while on a cut (especially if you have a higher bodyfat %), it will just be slower. Find a good lifting program for your level. There are a couple that come to mind: Starting Strength, Strong Lifts, ICF, and PPLPPLx beginner. Starting Strength and Strong lifts are 3 days a week, full body programs with progressively increasing weights, with a goal to do 5 reps of: squat 1.5x bodyweight, bench 1x bodyweight, and deadlift 2xbodyweight. ICF is the same, with more accessories added after for the hypertrophy (aesthetics) gains. You can add some light cardio/HIIT days on rest days if you want extra time in the gym.

PPLPPLx is a fantastic program too, but it is 6 days a week (short for Push/Pull/Legs, you hit each body part twice a week). Look up the beginner version, and eventually you can graduate to intermediate.

Read more about Starting Strength/ Strong Lifts / ICF here

navdeeprana

Age :32 , weight : 210'lbs , height : 5'10, body fat : 23%, experience: can squat on an average 90 lb , bench press around 110 lb , deadlift never tried . I do 3 seta of 10reps each. Right now working 30'minutes 3 times a week only weights and one fay cardio with objective of getting leaner.....right now tracking everything I eat....and can maintain protein intake of 180 g per day. Been concentrating on building muscle for past one month only. However been working for about 1 year previously with goal of just loosing weight....was at 228 lbs and came down to around 204 lbs...then left yhe gym for almost a month and now at 210'lbs.. And just concentrating on building muscle for.now...howeever I doubt a lil since seem unless I loose fats and weight ....its hard to.build.muscle.....

cgvet37

TavistockToad wrote: »

You can't really lose weight and gain muscle at the same time

Yes you can.

navdeeprana

I watch rileysowner diet quiet close :)..anyone else out here who is having similar goals.?..to keep being motivated and not hit a wall ....

navdeeprana

Where are the support buddies....at times its hard to just continue to work out...just relaized.....missed running...missed entering diet...missed whey.....