not to proud to know i need a hand

[kjay]

i have dieted since jan 28,2006 down about 30 lbs bf is 20% from 30 area 232 down 203 today.

i am currently tryingto add more muscle to be able to burn the fat left, diets in check cardio is in check but if i ask my self honestly i could lift harder and more effective please lend your thougts if my plan is ideal .no Anabolic Androgenic Steroids (AAS) use history

just started creatine expand no2 product, and not scared to up my calories now as i know i need them especially pwo. I am not concerend about scale weight as i am with bf% goal is 15% bf and strong than drop to 9% as a personal best

i lift 1 body part a day hard and heavy 3 excercises first with 6 reps 5 sets
second excercise 3 sets 10 reps also on 3rd excercise.

is this effective way to add muscle and burn fat to my best advantage.

 

[GymLift]

When you lift weight, your goal is to increase strength or increase muscle mass. Thinking about what lifts will burn the most fat just isn't the right way to approach it mentally, IMHO.

I suspect my weight situation right now might be kind of like yours. I reduced my caloric intake a bit and dropped ten pounds but strength went to shit. But my main problem is that I don't do cardio.

Anyway, good luck.

 

[ManOfMuscle]

I reduced my caloric intake a bit and dropped ten pounds but strength went to shit.

This happened to me as well. Less food = less strength for me. I was natural at the time though.

 

[kjay]

need to add mass

When you lift weight, your goal is to increase strength or increase muscle mass. Thinking about what lifts will burn the most fat just isn't the right way to approach it mentally, IMHO.

my question isnt what lift help me burn fat , it is will the type of lifting i do be the best type of training to add muscle so i have more muscle to help me burn off the rest of my fat,

if my engine/muscles are bigger my metabolism will be higher which then will makeme more effective at burning fat,

so my question is, is this routine effective enough to help add muscle,

 

[GymLift]

When you lift weight, your goal is to increase strength or increase muscle mass. Thinking about what lifts will burn the most fat just isn't the right way to approach it mentally, IMHO.

my question isnt what lift help me burn fat , it is will the type of lifting i do be the best type of training to add muscle so i have more muscle to help me burn off the rest of my fat,

if my engine/muscles are bigger my metabolism will be higher which then will makeme more effective at burning fat,

so my question is, is this routine effective enough to help add muscle,

I think it is page 5 of the deadlift sticky that has the very good routine posted by pullinbig. Of course, if you are very serious about reaching your goals, you might want to consider online training with pullinbig. He knows his shit and the money is well spent. I'm cheap and I spent it. I don't regret it.

 

[Dante44]

kjay buddy, sorry to break this to you but your plan kinda sucks---just because your gonna do it naturally. Let me splain....so you want to increase lean body mass so it will help keep your metabolism up and therefore youll be able to have that double effect...sounds good but the problem is lean muscle naturally takes a damn long time, and you need high calories, so your gonna get fatter too....you should concentrate on one goal at a time....you didnt say how tall you are, but i would try to get my weight to height ratio in check first...lets say your 5'9 you should be about 170....then when you got that down you can lean bulk and push yourself up another 10 lbs or so and at 180 thats a pretty good realistic goal for someone 5'9" for example.

p.s. get off the creatine and expand? Creatine is extra calories, your trying to get your fat down so i would dump all excess calories including protein drinks and i dont know about expand but check the caloric content...oh and one more thing you prolly know aready, but you should also take small breaks from dieting when you hit a sticking point just to shock the body (about a week or 2) then rev it again, maybe thatll help.

 

[kjay]

all i want to know is the routine i outlined an effective way to add muscle, i know i need to increase cals to gain i said i wasnt afraid to up my cals my question is about training not diet my goal is to get down to 15% bf eventually but to do that i need to add some muscle to increas my bmr so i can diet and have more lbm to work with to assist with gettng the rest of the fat off. more muscle the more effeicient the body is at burning fat.

is a 1 body part a day 5 days a week a good way to gain some lbm the way i have it set up

 

[Dante44]

yes and no...the point im making is that you doing this natural isnt gonna help you with your goal....do you know how fucking hard it is to build muscle natural...never mind build and get your bodyfat down....that whole scenario you posted is good for someone on anabolics but you being natural....no ....because it just wont fly kjay...if your just building muscle its good, except i would lift 1 body part a day hard and heavy 3 excercises first with 6 reps 5 sets...and then on another day i would do the
second excercises 3 sets 10 reps for 3 excercise. That is one week low reps, second week high reps and alternate....i hope the advise i have to offer is helpful.

 

[kjay]

dante44 that makes scence keep my ody guessing so i wont adapt, and force it to grw to the changes, i wil try it , thanks,

 

[GymLift]

I don't agree with changing your routine every week just to change it. Lift heavy weight and grow. Don't overcomplicate something so simple.

You would definitely benefit from doing online training with pullinbig.

 

[AngryMuscles]

if you're hitting 400 on bench/600 on deads and 500 in squats..and still not growing..THEN change routine