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2002/11/30, 01:41 PM
What schedule in the free trainers site should i follow?
I am really confused in my training, and hoping that you can help me out.
I am 178 lbs,5 ft 10 in, and have been training since a yr and gained about 22lbs since then , and have been fowllowing the system of low reps/high wt,my current w/out schedule is as follows-
mon-quads(8 sets)hams(6 sets) calfs(4sets)
tue-chest(10-12 sets) forearms(4 sets)
wed-cardio(treadmill/cycle) 45 mins
thu-shoulder(10-12 sets)triceps(6 sets)
fri-back(10 sets) traps (3 sets) biceps( 6 sets)
sat-cardi0 (same as wed)
I have been following this since the last 4-5 mths with variation in the exercises.I have gained muscle and fat in the last yr, and have a bit of a gut which i wanna get rid of along with otherbodyfat, but not at the expense of muscle, so should i 1.)bulk up more then cut down 2.)cut down now 3). gain muscle and lose fat at the same time.
What should i do?what kind of program and diet should i follow?Should i follow hip reps or low reps? How many days cardio(same day as weights or on another day?)On the day of cardio do i have to go on a negtaive calories diet? In my current diet i am getting about 130-150 gms of protein,280 gms of carbs,and calories roughlu 2300-2500.Please could you also awnser me the following qs-
1).When it is said that you need extra calories to gain muscle mass, should this come from proteins or carbs or both, and for how long ?
2).when you are cutting down, do you gain muscle size or does your muscles only get toned up?I was in the impression that your muscle get only toned, but my trainer told me otherwise,thus
3).If while cutting up your muscle size does increase, why do the bodybuilders follow the process of bulking up to get size and then cut down.Why dont they just cut down so they can get ripped and also acheive muscle size?
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2002/12/04, 02:40 PM
You need to increase both carbs and protein and fat intake in order to bulk up. Each macronutriet has its own importance.
As for the bulking/cutting cycle - think of it this way. You cannot build something without the proper amount of material. When you are lacking in material, your body won't build as efficiently, if at all. When you have extra material, you can build plenty. So if you're cutting, you're dieting down, you're lacking in raw material.
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"Don't follow leaders and watch your parking meters!"
-- Bob Dylan
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