Beginners Read this...

[oakbark]

Originally Posted by JetBlast

sticky? this question is asked regularly. i even have a friend who swears he is the only guy who can build muscle and drop fat at the same time. he also says he builds muscle with 1800 calories too.

No he isn't the only guy who can do it, no one can, you realise as you get older that life is full of knobs with egos who think their right, even when what they claim is refuted by all known facts, their ego wont let the admit their wrong. People like that are just not worth wasting time arguing with, as they will spout any old bollox to support their claim and deny the truth, just let them carry on thinking they are right, what do yo care if they waste time. Anyone who would rather listen to their rubbish despite every available bit of advice proving them wrong deserves just to be left alone and left to their fate.

I've heard a million time that X or Y person is different, or that such and such doesn't apply to me or that, well i know that everyone points to Z being right but I'm different. Its BS. It does apply to you, but your too stupid, narrow minded, ego centric, to realise your not special, that your not blessed with some inhuman genes your just an egotistical knob. When anybody comes out with crap like this now I just ignore them, cause they really have no idea what they are talking about.

We used to have a bloke called Sparta on here who claimed the same as your friend Truth was he was just a insignificant little twat who didnt have the balls to admit he was wrong and probably had never been wrong in his life, in his eyes anyway.

[JetBlast]

Originally Posted by oakbark

No he isn't the only guy who can do it, no one can, you realise as you get older that life is full of knobs with egos who think their right, even when what they claim is refuted by all known facts, their ego wont let the admit their wrong. People like that are just not worth wasting time arguing with, as they will spout any old bollox to support their claim and deny the truth, just let them carry on thinking they are right, what do yo care if they waste time. Anyone who would rather listen to their rubbish despite every available bit of advice proving them wrong deserves just to be left alone and left to their fate.

I've heard a million time that X or Y person is different, or that such and such doesn't apply to me or that, well i know that everyone points to Z being right but I'm different. Its BS. It does apply to you, but your too stupid, narrow minded, ego centric, to realise your not special, that your not blessed with some inhuman genes your just an egotistical knob. When anybody comes out with crap like this now I just ignore them, cause they really have no idea what they are talking about.

We used to have a bloke called Sparta on here who claimed the same as your friend Truth was he was just a insignificant little twat who didnt have the balls to admit he was wrong and probably had never been wrong in his life, in his eyes anyway.

yeah it seems to me we run into these crazy people all the time. he told me he read it in a book. i just nodded my head and went on my merry way. it doesnt bother me he was making these claims. its not that big of a deal to me. i see alot of crazy things in the gym too. we have this guy in his late 30's who comes in everyday. he has a big upper body and the skinniest legs i have ever seen. he does super sets all day long and goes for speed and not that big on form or consistency. he looks at me funny everyday wondering why i am still trying to complete my first exercise when he is almost done with his own workout

[youngy40Lpool]

Originally Posted by Expat68

Ok, here we go...

You cannot build muscle and cut fat at the same time for reasons I will get into in a minute. For the first 6 weeks as an absolute beginner you will do a little of both but then that ends... forever. So you have to decide which to do first.

From the description you gave I would do a beginner routine for 12 weeks
http://www.muscleandstrength.com/art...g-routine.html

and then bulk for 12 weeks
http://www.muscleandstrength.com/wor...t-workout.html

and then finally cut
http://www.muscleandstrength.com/wor...g-routine.html

until you are happy with your bodyfat percentage
Want to know your bodyfat % ? .

But this is entirely up to you.

Now, diet, first and foremost it is the MOST important aspect of gaining muscle or losing fat. You need to calculate your basal metabolic rate (BMR) using the site calculator here... http://www.muscleandstrength.com/too...alculator.html the number it gives you is the total number of calories you need to consume per day just to MAINTAIN your current weight. To build muscle you add 500 calories per day. To cut fat you subtract 500 calories per day, no more, no less. This is non-negotiable scientifically proven fact.

Now in this total calorie package you need to consume healthy carbohydrates like whole grain non-processed foods (oatmeal, brown rice) and not crap (processed sugary stuff). 50% of your calories should be carbohydrates, 30% protein and 20% good fats (omega 3,6&9). I use this site www.fitday.com to analyse total calorie consumption and C/P/F %'s.

And then spread those out across the day into 6 small meals eating every 2-3 hours to keep your metabolism up and provide a constant adequate flow of energy to your body without peaks and troughs. Start reading here http://www.muscleandstrength.com/art...nutrition.html and post up any questions or things you don't understand fully and someone will help you out, just like they did me.

can i just say im not a begginer, i do workout at the moment 4 day workout, i am overweight but i have got some muscle too, my arms are quite hard at 18" and forearms 14" i do shoulders/triceps tues, back wed, chest/biceps thurs. and legs fri, but only free weights at home and no machines available, i am looking to lose 3 to 4 stone and build muscle, what do you think is the best way to go about it, would appretiate some advice, thank you

[hikashi]

alright thanks appreciate it. but one question i dont get the timing. for example in http://www.muscleandstrength.com/wor...g-routine.html
its a timing of 8 1 8.. i dont get what this means. thanks

[tumtum]

Originally Posted by Expat68

Ok, here we go...

You cannot build muscle and cut fat at the same time for reasons I will get into in a minute. For the first 6 weeks as an absolute beginner you will do a little of both but then that ends... forever. So you have to decide which to do first.

From the description you gave I would do a beginner routine for 12 weeks
http://www.muscleandstrength.com/art...g-routine.html

and then bulk for 12 weeks
http://www.muscleandstrength.com/wor...t-workout.html

and then finally cut
http://www.muscleandstrength.com/wor...g-routine.html

until you are happy with your bodyfat percentage
Want to know your bodyfat % ? .

But this is entirely up to you.

Now, diet, first and foremost it is the MOST important aspect of gaining muscle or losing fat. You need to calculate your basal metabolic rate (BMR) using the site calculator here... http://www.muscleandstrength.com/too...alculator.html the number it gives you is the total number of calories you need to consume per day just to MAINTAIN your current weight. To build muscle you add 500 calories per day. To cut fat you subtract 500 calories per day, no more, no less. This is non-negotiable scientifically proven fact.

Now in this total calorie package you need to consume healthy carbohydrates like whole grain non-processed foods (oatmeal, brown rice) and not crap (processed sugary stuff). 50% of your calories should be carbohydrates, 30% protein and 20% good fats (omega 3,6&9). I use this site www.fitday.com to analyse total calorie consumption and C/P/F %'s.

And then spread those out across the day into 6 small meals eating every 2-3 hours to keep your metabolism up and provide a constant adequate flow of energy to your body without peaks and troughs. Start reading here http://www.muscleandstrength.com/art...nutrition.html and post up any questions or things you don't understand fully and someone will help you out, just like they did me.

now when talkin about the cutting routine, it seems that any routine can be a cutting routine when you have low BMR and 40 mins of cardio in the A.M. and the P.M. plus abs everyday. is this not true?

[Shaun]

Dont think you'll get a reply from expat.

Low BMR? you have to intake less calories than your BMR if that is what you mean.

Generally any routine can be used but it's a good idea to keep the weights heavy when cutting.

[hook64]

so, should I try to get rid of fat first and muscle later ? i have been trying to do both, and it seems like im getting stronger, so i dont want to stop weight training ..

[HKDIron]

I think one thing that has to be addressed is everything - and I mean EVERYTHING depends on individual goals. It isnt completely impossible to build muscle and lose weight, just impossible to do it in any extreme fashion.

If you lift, cause muscular breakdown, consume enough protein and get enough rest your muscles will grow. If you curb your carbs, and keep your cardio up, you stand a very good chance of losing fat. Granted thats a HIGHLY over simplified explanation but the principles are sound.

I know that since I started martial arts I've stopped pounding countless thousand calories a day, but I've still lost fat and gained muscle. Nothing jawdropping but its there. So I say it all depends on end goals, genetics and definitions. Very little in life is absolute.