** Becoming Chizzled **

[Skilla_Staz]

No they only take me one hour.

You must go a lot quicker than I do. I have very simple workouts that often take me AT LEAST an hour.

And thanks for the offer, but I'll stick with my simple compound happy exercises lol

 

[zerocelcius]

You must go a lot quicker than I do. I have very simple workouts that often take me AT LEAST an hour.

And thanks for the offer, but I'll stick with my simple compound happy exercises lol

I am not sure if you understand the workout....

Here is one day's routine.

Work out 1.
Monday - Arms & Shoulders
1. Overhead Press w/Barbell
2. Upright Row
3. Side Deltoids Raise
4. Lying Triceps Extension
5. Barbell Curl
6. Forearm Curl
7. Reverse Forearm

You do One set of 6 reps (@ a weight you can only do 6 reps with)
After you can do 10 reps you up the weight.
After 12 Weeks you Start doing 2 Sets.

SO in one day you are only doing 7 sets this day. Than after 12 weeks you are still only doing 14 sets.

I am not saying your workout is wrong at all. Keep it up and Post it that way it may help somebody on here looking for a work out for them.

 

[zerocelcius]

The work out by the way was for the Question about getting Chiseled.

Isolation works best for cutting.

 

[Skilla_Staz]

I prefer my sets of 3-5 with heavy weights. "Chiseled" is all about body fat.

 

[Throttle]

Isolation works best for cutting.

Where do you come up with this stuff? Seriously.

Let's work through this really quickly:

- The way to "get chiseled" is to lower your body fat %.

- To lower your body fat %, you need to build or maintain muscle while losing body fat.

- The best way to build or maintain muscle is to lift hard and heavy on compound lifts.

- The best way to lose body fat is to eat cleanly, pay attention to what you eat, and supplement with cardio of your choice, all while trying to raise your activity level throughout the day.

- Isolation lifts do not burn more body fat. They simply build or maintain muscle much less effectively than compound lifts.

- Doing more than 5-8 reps of 2-3 sets will not burn more body fat. It will simply rob you of energy to do really difficult but highly effective lifts (like a set of 15-20 squats or deadlifts).

Perhaps you have time to do all that in an hour because you're barely warming up? Poll the big guys on this board, and plenty of them will tell you that they take nearly an hour just to warm up for squats or deadlifts!

 

[Charm&Style]

For my diet why do i have to cut protein to a bare minimum?

 

[Throttle]

Don't. Cut carbs (especially simple sugars & starches) to a bare minimum, keep fats balanced, consume as much protein as you can stand.

 

[Charm&Style]

u guys...would the suana benefit me, or is it just a waste of time

 

[zerocelcius]

Yea combo lifts are Great for building muscle, but are for the more advanced lifter. He has only been lifting for 6 months (routine?)

Combo lifts (super-sets) done right mean you have to move from one set to the next with little to no rest. WHICH is great for cutting or building muscle but again you have to work up to that or risk serious injuries.

10-6
You want to work up to 10 reps in a set. Than add weight so you can only do 6 again.
Than once a week or so do a lighter load with more reps - say 15 to 20.

Forced sets are good cause they use fibers that don't usually get used. (should have a spotter)

Why Isolation?
Working all muscle groups promotes muscle growth - called hypertrophy!
It has a greater hormonal response. If you just focus on one muscle the growth promoting hormones will be released in too small amounts. If you look at the work out I posted you work Arms & Shoulders one day, legs the other, and than the biggest before your two days rest Chest, Back, and Abs.

Warming up I do aerobic warm ups than a warm up set for each exercise. Say 50-70% weight set.

Diet note. You should have a good balance of carbs, protein, and fat. Eat 6-7 times a day to boost your metabolism. The formula is 15% protein, 20 to 25% fat, and 60-65% Carbs.

WHY cut protein? Too much protein works against you. I know there is a hype about protein that it is the best thing to build muscles, and it is crucial for repairing and building muscles. But you get enough in a good diet. What is more important is carbs 'cause they are most easily turned into energy. Burning carbs for energy means you won't tap into your protein as a source of fuel. And your body will have that protein to use for muscles.

YES throttle cutting fat is best! That is what I said before. BUT not completely you need some fats.
YES again you do need to build muscle or at least maintain with a intense workout to burn the fat.
YES again to build mass you should lift heavy and combo lifts work great for that, but tho cut you have to work both slow and fast twitch muscles. That means you also have to do high reps, Super-sets, Drop-Sets, ect what ever you can do to work all fibers of the muscle.

Poll the big guys... OK Really big guys need to do a lot more lifting than the littler guys I will agree there, but these guys on here asking for advice are not there yet and some don't want to be really big. I don't! I want to look like I can be on the cover of Men's Health not Body Builder Magazine.

Again cutting or Getting Riped is a Lot different than putting on Mass.

Putting on mass means lifting a lot of weight and making sure you are eating enough to feed the demand of your gain. Cutting and getting toned are way different and call for a much different workout.

 

[Warboss Alex]

Zero, I ask you this .. put an endomorphic guy on say a 3000kcal diet, with 60% carbs as you advise. 1800kcal right? Or about 450g carbs a day.

I don't know ANY endomorphic guy who won't just get grossly fat on 450g of carbs a day. And most mesomorphs too!

You can't work with numbers bro.. a lot of what you say applies to you and you alone. Would I follow the same diet as you? Hell no.. Would you follow the same diet as me? Hell no..

 

[mrRuckus]

wow. just wow.

 

[EFFORT]

Zero zero zero .......thats how much muscle gaining you'll do if you listen to him

 

[Throttle]

I think we keep getting caught up in language differences. When I say compound lifts, I mean lifts that use lots of different muscles. The ultimate compound lifts are benchpress, squat, and deadlift, and their variants. Other compound lifts include things like shoulder presses, pull-ups and pull-downs.

Isolation lifts are those that primarily operate on one muscle groups: bicep curls, tricep extensions, etc.

Supersets are another thing entirely. Not sure where you get the "combo" language from.

Of course putting on mass w/o regard for bodyfat and trying to reduce body fat are different goals and require different strategies. However I submit (and you are welcome to disagree) that most of the difference is what & when you eat, rather than how hard you lift or what sort of exercises you choose for lifting. Always, always lift hard and heavy. A skinny guy can afford to be loose with the carbs, but no one "cutting" (or just trying to stay lean) can be nearly so cavalier. Science or no science.

 

[Charm&Style]

Heres my diet:

I wake up around 5 am

Jogg for 30 mins

Home..then shower.

For breakfast i eat : A piece of whole bran wheat toast or a bowl of oats, Drink some water, and then take my vitamins (vitamin C, B-complex, Coral Calcium, Omega-3) I also then take 2-scoops of whey protein.

3 hours later: ( I HAVE NO CLUE WHAT TO EAT HERE)

3 hours later: Salad + either Salmon or chicken

3 hours later: ( I HAVE NO CLUE WHAT TO EAT HERE)

3 hours later: 2 scoops of whey protein

---Hit the Gym for 2 hrs

Come home...take my vitamins again and maybe a scoop of whey.

Again though my body has very good recovery time.

And im planning on losing fat and getting chizzled.

Suggestions plz lol

 

[Warboss Alex]

Eat 5-6 times a day, stick with the diet that put muscle on you BUT replace one serving of carbs (or two depending on how big your carb servings are, basically about 300kcal or thereabouts) with green veg (broccoli, asparagus, spinach, peppers, mushrooms, peas whatever).. (NOT pre or post workout carbs though, you need these).

Basically diets should never change really except the amount of calories and the amount of carbs (mostly).. this is how you manipulate a 'lifestyle' diet towards muscle gain/fat loss goals - more carbs to gain, less to lose, a happy medium to recomp or carb cycle.

I really need to write that thing about fat loss. Losing fat is the easiest thing in the world, honestly. It's growing that's hard.

 

[Quagmire911]

Losing fat is the easiest thing in the world, honestly. It's growing that's hard.

Haha "Diesal" said completley the opposite.

 

[Warboss Alex]

Haha "Diesal" said completley the opposite.

Diesel never obviously broke 200-220lbs keeping bodyfat respectable and bulldozed himself up to a 700lb deadlift, going through most of the day feeling pregnant and then STILL shoving more food down..

Although he has a point. The way he outlined 'b-lking' it was damn easy to gain weight. 2-3g of carbs a day? So for a 200lb guy that'd be 500g carbs on average... I don't know ANY 200lb guys who wouldn't gain weight on 500g carbs a day except for some extreme ectomorphs. Only it wouldn't be 100% lean body mass..

Losing fat is sooooooooo easy. You just cut some carbs+calories (one carb meal at first, maybe two, depends on how many you eat) and do more cardio. Gradually drop some more carbs and calories or start carb cycling/timing and increase your cardio a bit, maybe add a fat burner (something as simple as a caffeine tab) if you want to get down really low.. gentle dieting which strips the fat off nicely while keeping your muscle if not adding some.

Contest dieting for a bodybuilder would be an entirely different matter HOWEVER most of them from my experience start off with these simple changes in their diet to kick-start their fat burning, and then do more drastic stuff to get into the single digits at contest condition. But for the average guy (you and me), getting down to 10-13% or wherever you want, is still more than enough to look DAMN good without your shirt and is relatively painless to do, without sacrificing gym perfomance, energy levels or mood (although for me dieting means I have to give up donuts and pizza, so I avoid it wherever possible).

 

[Charm&Style]

But for the average guy (you and me), getting down to 10-13% or wherever you want, is still more than enough to look DAMN good without your shirt and is relatively painless to do, without sacrificing gym perfomance, energy levels or mood (although for me dieting means I have to give up donuts and pizza, so I avoid it wherever possible).

...how?

just cut carbs, add more cardio, that simple?

c my body burns fat really well, and in a good pace of time. But all of a sudden it stops.

 

[Warboss Alex]

...how?

just cut carbs, add more cardio, that simple?

c my body burns fat really well, and in a good pace of time. But all of a sudden it stops.

Charm,

You said you've added muscle to your frame - congrats! You didn't do this with a ****ty diet. You were eating a certain amount of calories, protein, carbs and fat. Your body is now used to this nutrient intake and considers that 'the norm' or its 'baseline'. Your metabolism has reached that point.

If you cut calories through carbs (about 200-300 calories, nothing major) your body has less calories and less energy to deal with so it'll turn to bodyfat to cover the losses. Then as you say, it'll stop, it'll adapt to the lower calories and carbs and stop burning fat. So you drop some more carbs, add 5-10 mins to your cardio sessions and the fat loss should start again.

As your carbs drop your metabolism and thyroid eventually slows down, so you take one day a week to carb up (with more carbs or a cheat meal like pizza) so the furnace stays burning hot. As you get lower you might need two such days a week with clean carbups instead of a cheat meal but it's all still the same principle, gradually challenge your body with gentle decrements in energy sources so it uses stored energy (bodyfat) but NOT so much of a deficit that it shuts down metabolically and starts catabolising muscle.

See, the body is an adaptive thingimijig. How did you grow your muscle? By doing the same thing all the time? No you added weight to the bar, right? So your body kept having a challenge to respond to, hence your gradually getting bigger. Now to gradually get smaller you have to very gently decrease your energy source (small amounts at a time - you didn't add 10lbs to the bar at once did you? no, you added like 2.5lbs) through cutting carbs and so the body will be comfortable enough to let go of fat.

During this time you won't be cutting carbs that much so you can still work out hard in the gym to keep your muscle or even grow some more (which you will so long as your protein is high enough).

Is it clearer now?

 

[Charm&Style]

Ahhhh very clear. I never had a cheat meal nor did i ever add more time to my cardio.

But right now my goal is to lose some more body fat and ripp my muscles. As you know i grow a lot of muscle, but its just bulky and big right now.

So if i was to lose my body fat and continue lefting the same way i did before my muscles will get ripped and outlined?

And i used to take A LOT of why protein. I think about 100-124 grams a day of that shake. This not including the protein that came with my food.

Anyways should i cut down on that, i dont want my size to increase anymore but just get outlined.