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Thread: Basic questions

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    Thumbs up Basic questions

    Hey guys.

    I'm about 188cm and around 80kg's give or take 2 because of the holidays.
    I think I'm 15-20% hard to tell because I gain most my fat spread evenly around my legs so I actually look thinner then my body fat percentage would imply.

    I worked out from January to April last years so about good 4 months then I was so busy working this summer after school finished I just didn't have the time or energy to workout and then I just didn't find the motivation to start back up. Now I have decided to start working out again and I'm wondering what routine to roll with. I expect getting a reply about taking a Beginner workout just to start out so I was just wondering how long I should be on it?
    I'd recon I lost about 8kg's of muscles and gained a few kg's. I've read that if you have a history working out your muscle memory should kick in and your gains should be pretty fast the first weeks.
    So my basic question is can I actually gain back some of the muscles while toning a bit up and losing some fat if I cycles the calories.

    Best regards and merry x-mas

  2. #2
    Regular Poster MuscleMass24's Avatar
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    Yes you are correct, I recommend that you follow a beginners routine from this website, and follow that routine for around 8-12 weeks. I also suggest that you stick to a weight you can handle in order for your to perfect your form; without proper form, it can limit your growth in the gym, and may cause serious injury.

    Beginner Routine's:
    http://www.muscleandstrength.com/workouts/beginner.html

    Be sure to read these articles in order to maximize your workouts:
    1) http://www.muscleandstrength.com/art...ssentials.html

    2) http://www.muscleandstrength.com/art...-mistakes.html

    Remember that diet plays a very vital role in your muscle building:
    1) http://www.muscleandstrength.com/art...rs-part-I.html

    2) http://www.muscleandstrength.com/art...s-part-II.html

    Your basic question: Due to that fact that you have not exercised in quite some time, yes you will be able to shred some fat and gain some muscle at the same time. Keep in mind though, after you lift continuously for 6 months, you cannot do both. You can either choose to bulk and add some muscle mass, or you can cut and cut away the body fat..but not both at the same time.

    If you have anymore questions, I'll be glad to help.
    3/2/2011=Weight:151lbs//Body Fat:12.2%
    4/13/11=Weight:160lbs/Body Fat:11.6%
    5/13/2012=Weight:180lbs/Body Fat: 22%
    ^what have I done

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    Squattatron Squatter's Avatar
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    I would just add to the above post by saying you should stick with a routine until you stop progressing with it. Don't fix it if it aint broke. Gaining lean mass and losing fat at the same time(recomping) is possible but becomes more and more difficult as a newb gains experience. Many other factors will affect it such as amount of fat present in the body. I wouldn't count on it occurring either. Muscle memory will play a role but diet is king and will be the most important factor.
    My favorite part of lifting is having the opportunity
    Every Rep Matters
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    I know I know I know

    Thanks for the input!

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    Regular Poster MuscleMass24's Avatar
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    Quote Originally Posted by Squatter View Post
    I would just add to the above post by saying you should stick with a routine until you stop progressing with it. Don't fix it if it aint broke. Gaining lean mass and losing fat at the same time(recomping) is possible but becomes more and more difficult as a newb gains experience. Many other factors will affect it such as amount of fat present in the body. I wouldn't count on it occurring either. Muscle memory will play a role but diet is king and will be the most important factor.
    I'm liking the diet is king statement haha
    3/2/2011=Weight:151lbs//Body Fat:12.2%
    4/13/11=Weight:160lbs/Body Fat:11.6%
    5/13/2012=Weight:180lbs/Body Fat: 22%
    ^what have I done

 

 

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