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2004/06/22, 05:04 PM
Hi everyone! I have a question, I am looking for a routine to build muscle and lose fat. I am male, 5'7" 165 pounds, roughly 10% body fat. For the past year, I have not made any gains (stressful work, eating fast food, working out 3-5 days a week with weights 3 exercises 4 sets 6-10 reps per body part per week, no cardio). So I want to change my ways with proper nutrition (1gram of protein per pound, no fast food, supplementing with protein powder and meal replacement powders and bars), and consistent training. So now to my real question, how many reps per muscle group to gain mass, and lose fat? How much cardio (min/days)? I was told for bench 10, 3, 1, 3, 3, 10 to fatigue and adding weight when making sets. This routine would not seem good to me for other muscle groups. So what should I do? Any suggestions would be nice. My goal gain 10 pounds of muscle, lose 5 pounds of fat, get cut!
Sean
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