If you could bless me with your expert advice and give me some help i would appreciate it very much. Also maybe you can tell me what supplements to take to help reach my goals. I know you're a very busy person, so I want to thank you for taking time out of your busy schedule to read this. Good luck in the future and on everything you do.
Hi Justin! Thanks so much for the kind words. I really appreciate it! Well, at your current level of body fat, we need to focus on maintaining as much muscle and losing the most amount of body fat. Before we even get into supplements, you need to have a sound based exercise, nutritional, and cardiovascular routine.
Perform cardiovascular training at least 5 days pee week. I would start out with 30 minutes, and then progressively increase the time to 45-60 minutes.
This will increase your activity level and allow you to burn more calories than you consume per day. Train with resistance training like you have been. No need to drop pounds lifted and do high reps. Just consistently try to use progressive overload to help maintain the hard earned muscle you presently have. Train each body part one time per week.
Nutritionally, you seem to be more of an endomorph. You can gain weight easily, so you have to really be on the ball with the nutrition. I want you to start eating smaller more frequent meals. Shoot for 5-6 meals per day. Make sure each meal contains a good quality protein source (chicken, lean beef, tuna fish, protein powder, egg whites). Along with your protein source include a serving of green fibrous vegetables. This will help with satisfying the hunger, and it also helps keep your metabolism going. I want you to limit your complex/starchy carbohydrates to only your first meal, and post workout meals.
As far as supplements go, many can help. I would invest in a good quality protein powder. Next I would recommend glutamine powder (20-30 grams per day divided). You can also try one of the various fat burning supplements on the market. Start with the Ephedrine-free versions. Then, to serve as a good base for your supplement program, get yourself a good multi vita/mineral, along with extra Vita C.
Again, do the best you can. Realize it has taken you time to get here, now it will take some time and patience to hit your goal. Just be patient, persistent, and consistent. Before you start your assault, please do me a favor and make sure you get a complete physical by your doctor, to make sure you have a clean bill of health. I recommend that to all my clients before they start a training routine. I hope this helps you out. Keep in touch, and let me know how you are doing.
I have a question... What is the lowest possible body fat percentage someone can have? Is it possible for someone to have lower than 1% body fat?
My answer would be that you can not reach levels under 1%. IN fact, I doubt if a human can realistically get down to about 3% or under. Fat plays a vital role in your body for protecting many of the major organs of the body such as the heart and kidneys. SO no matter what, there are some areas that are not going to come off, muscle will be lost before these areas. The problem these days are all these different methods of measuring body fat.
I would only use body fat as a reference in the beginning stages of a diet. After you start hitting 5-6%, the skin calipers start to get unreliable. From there, go by the mirror. There are 2 body fat measuring methods I would recommend. One would be the one utilizing the water tank, and the body scans. You are not going to find these in your local gyms, so the various devices and calipers should only be used as minor reference tool, not something to be written in stone. Take care!
I read your bio on Bodybuilding.com. I have been working out for the past 6 years. I am always looking for ways to improve my workout. Could you forward a copy of your routine? I want to change to a body part a day workout but don't know what kind of routine I should do.
My goal is to increase muscle and decrease body fat. One more thing, I don't want to spend more than 1 hr and 1/2 on my routine or less. What do you recommend?
Thanks for your help.
Hi Andrew... They key here is intensity! I train only 1 body part per day, 6 days a week. It usually takes me 45 minutes to get a hard workout in after I am all warmed up. I pick 3 exercises per body part, and do 2 main sets (not including warm-ups). These are all out sets. So you warm up good, get to a weight you can do 6-10 and blast it for 2 hard sets. Each week try to either beat your reps or the weight you did the previous week. Most important aspect is what happens outside the gym... nutrition and recovery.
Stick to the basic movements that you can handle the most poundage with. NO need to get fancy, you really cannot sculpt muscle. So lift with the basics to build and overload the muscle. Then do your cardio and eat right to lose the fat, to see the definition of the muscles. Thanks.
My Split I Train Mon - Sat:
IF you want you can combine quads and hams and take the whole weekend off or throw a day of rest in the middle of the week as well. OK, well hope this helps. Take care!
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