JawD

There are so many. I guess much is personal preference and most importantly what works. My main aim at the moment is to shed the fat. I'm tackling this three ways. Firstly, controling my nutrition to around 2100 cals per day. My current split hangs around 40/30/30. Secondly, I train in my home gym 3x per week using the theory of muscle burning fat. Thirdly, I do cardio 4x per week usually around 7am. This is usually 20 - 25min sessions where I mix steady cardio with what I call spikes where I increase my heart rate for a short period. If running, this might be widening my pace and pushing harder up a hill so it really burns, then returning to my normal pace. If cycling, this could be hitting the hill in a higher gear ratio. I'd do this a few times per session.

My aim is that I can burn the fat while at the very least maintaining my muscle structure though I do know at the moment I am achieving small gains which is good.

My question (I knew I'd get here eventually!) is about my lifting method. The easy answer would be if its working dont change it! But I was hoping for some input and thoughts to the method. I'm doing a 3 day split as Legs/Shoulder, Chest/Tri's, Back/Bi's. I do abs after cardio 1x or 2x per week. This will usually be M W S. I train mostly 3x3x6's for majors and 3x2x6 for minors. My sets are 6 reps to failure. If I can do 6 I up the weight until I can at least do 4 reps. This is based on Max OT if you know it. My thought is that as it is intense I will need the recovery. Also I do mainly compounds.

I'm really just looking to dig into some of the knowledge of people on here and get some open thoughts on what I'm doing.

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big

If you're getting good results from what you're doing, keep doing it

If you stall for long periods of time, change things up.

Right now I'm doing WSB for Lower (ME/DE split) and 5x5 for Upper 2x/week while cutting and it's working nicely for me. But that's not to say that it would work for you.. we are all different

2100 cals/day is low though - what's your bodyweight and bf%?

JawD

My Bodyweight is 87.5kg (192lb) and 18% BF. The BF was measured at the hospital during a recent health check. If I use calipers they say 15% but I think the hospital one feels more accurate.

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snap

i havent got as ,uch experience in this as th eothers on here but id say cut out on 1 cardio session and go abit heavier on the lifting. this way your going to build more muscle. now i can hear you asking how does that lose fat?? hmmmmm well your body burns a certain amount of calories when your sleeping and just mincing round to keep your muscles up and running! thus if you have more muscle mass when your resting or sleeping your also burining off more calories as theres more muscle to keep going! that probs makes no sense but hey i tried


hope that helps or atleast doesnt offend any 1 lolol

Shib

The body uses an extra 50 calories for every 1lb of lean muscle you put on.

JawD

Sorry, I got to the bit about "mincing around" and stopped Nah, I know what you mean, but for me to add the muscle on I'd need to increase the cals bit by bit and see how it effected me. I'll have more confidence to do that once I drop my BF% a bit. I dont really want to drop the cardio though as its not just about burning fat, but also about becoming "fitter". I think I'm right in saying so long as I feed first when I get up, then do cardio I'll not be using muscle as fuel as the food will get me out of my catabolic state whilst sleeping.

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snap

you dont need to add any more calories! do what i did stay on the diet oyur on now and start lifting for heavier for size when your current diet doesnt give you enough calories youl notice a big drop off in gains! then add a few more cals and off ya go again! bodybulings an art not a science jst play with it n see what happens lolol

Mr T

mate i would leave the 1st meal to after cardio, otherwise u have to train 15-25 mins to completely deplete your gyclogen stores before u go into fat burn mode, when cutting always do cardio empty stomach..

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JawD

I know first thing is best as glycogen levels are low, hence your fuel comes from fat. I agree that eating provides fuel and so not fat. I suppose, I could down a cup of coffee to at least wake me up and have breakfast when I return? Maybe even have my protien shake before so long as I dont take carbs or fat?

Maybe I'll give that a try.

Any opinions on the training method ? I'm still unsure if I should be working each group once per week as I am or keeping to 3 days but doing a whole body workout each time. Only problem with those is I never feel Ive worked each part enough.

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