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2002/09/10, 11:47 AM
Hi, I am by no means a bodybuilder. I have been overweight (by about 20lbs for the last 18 months but got rid of the extra pounds in the last 4-5 months. Now, I am happy with my WEIGHT but not my physique. I don't mind gaining a few more pounds of muscle but don't need it. From what I can tell, I would like to "transfer" or turn existing excess fat into muscle. Should I ease off the cardio and focus on strength only for now? Any help would be greatly appreciated.
Below are some details which may or may not be relevant:
Weight: 170 lbs
Height: 5' 10"
Sex: Male
Activity level: Running 3x per week and strength training 3x per week.
Thanks again.
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Stepwise
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2002/09/10, 11:56 AM
Hello stepwise! Welcome to FT! Muscle will not turn into fat or vice versa. Extra muscle will help to keep the weight off because muscle burns more calories than fat. Getting a more muscular physique is as much a product of diet as it is of hard work in the gym. I have no idea how long you're been doing strength training, but FT designs program for you that have helped very many people, including myself. They also design nutrition profiles which can help if you're not sure of what you should be eating. Maybe you could try the progressive gains program?
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2002/09/10, 12:05 PM
Nutrition plays a heavy role in what you are trying to do.
Since it is very hard to loose fat and gain muscle at the same time, try to gain muscle for a period of time, and then focus on triming down..
Example:
Do weight training 3-4 times a week and lower cardio do to 2 times a week. Eat about 200 more calories then ur normal calorie intake and eat lots of protein (preferably supplements also)
Weightraining:
Do reps of 10-14 to gain strength and to refine and shape your muscles.
Do split days of 3-4 days a week focusing on primary muscles (legs, chest, back, abs) while preforming with secondary muscles (arms, biceps, calves, triceps) in addition.
Do atleast 4 exercises and 3 sets per exercise...
and then bring your cardio down to 30-45minutes 2 times a week. (cause if you bring up your cardio you will burn to many calories, which will lead to non growth for muscles)
Focus on this for about 6-8 weeks or till whenever you feel like your you gained enough mass.
Now don't be freaking out, by the time you get to the 8th week, it WILL be kind of hard to see ripped muscles because of a lil bit of fat is in the way.
Now, to trim down, go back to your regular calorie intake. If you must, only decrease it by no more than 100 calories a day. You can if you wish, decrease protein a LITTLE bit. Make sure to eat 4-6 small meals a day. (nutritious)
boost your cardio up to 4-5 times a week, preferbly morning because you don't have any carbs in your body so it will burn fat instead. Do no more then 30-45 minutes.
Continue weight training but now focus more on toning your muscles... intead now do 12-16 reps per exercise w/ lighter weights. Still do same amount of sets and exercises.
Continue this until you have your desired look. this may take up to 8 weeks or more. (nowwww u will start seeing that big ripped look)
Remember, that to BE HEALTHY you must AND PREFORM AND THINK in a HEALTHY manner, so that you will STAY HEALTHY
goodluck
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Tiffany Der #10
"You have to make it through the rain in order to see the Rainbow........."
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2002/09/10, 02:28 PM
Thanks for the detail! As far as nutrition goes, I believe I have a proper diet. I follow the Diabetes food plan which is very specific....so I know exactly how many calories and percentages of protein, carbs and fats I take in each day. With regards to workouts, is there a way to request a plan (with specific exercises) from FT that would give me the plan you described?
Cheers.
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Quoting from EGchic207:
Nutrition plays a heavy role in what you are trying to do.
Since it is very hard to loose fat and gain muscle at the same time, try to gain muscle for a period of time, and then focus on triming down..
Example:
Do weight training 3-4 times a week and lower cardio do to 2 times a week. Eat about 200 more calories then ur normal calorie intake and eat lots of protein (preferably supplements also)
Weightraining:
Do reps of 10-14 to gain strength and to refine and shape your muscles.
Do split days of 3-4 days a week focusing on primary muscles (legs, chest, back, abs) while preforming with secondary muscles (arms, biceps, calves, triceps) in addition.
Do atleast 4 exercises and 3 sets per exercise...
and then bring your cardio down to 30-45minutes 2 times a week. (cause if you bring up your cardio you will burn to many calories, which will lead to non growth for muscles)
Focus on this for about 6-8 weeks or till whenever you feel like your you gained enough mass.
Now don't be freaking out, by the time you get to the 8th week, it WILL be kind of hard to see ripped muscles because of a lil bit of fat is in the way.
Now, to trim down, go back to your regular calorie intake. If you must, only decrease it by no more than 100 calories a day. You can if you wish, decrease protein a LITTLE bit. Make sure to eat 4-6 small meals a day. (nutritious)
boost your cardio up to 4-5 times a week, preferbly morning because you don't have any carbs in your body so it will burn fat instead. Do no more then 30-45 minutes.
Continue weight training but now focus more on toning your muscles... intead now do 12-16 reps per exercise w/ lighter weights. Still do same amount of sets and exercises.
Continue this until you have your desired look. this may take up to 8 weeks or more. (nowwww u will start seeing that big ripped look)
Remember, that to BE HEALTHY you must AND PREFORM AND THINK in a HEALTHY manner, so that you will STAY HEALTHY
goodluck
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Stepwise
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2002/09/10, 03:25 PM
You could do the 8 week mass program (continuing to restart program until you've gained the desired amount of mass) and follow it with an 8 week weight loss and toning program.
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2002/09/10, 05:03 PM
yea or that lol...
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Tiffany Der #10
"You have to make it through the rain in order to see the Rainbow........."
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