[pshewitt1]

(Original post by tooosh)
You need to be overeating to put on muscle. if you just train shoulders then you're not getting much overall growth stimulus so you'll burn a few cals putting muscle on your shoulders, but the rest will go to fat.

Honestly, it sounds like you have typical genetics. If you overeat but don't workout, you WILL put on fat. Poor genetics wpuld be needing to eat more than everyone else to put on mass.

common misconception eating more to put on muscle simply results in fat, it's eating the right amount and making sure it is good food that is important, there are rough calculators for this kind of thing, over eating means above that, which only results in fat, which can't turn into muscle.

[CallumMc]

MONDAY -
Chest - Bench Press. Dumbell Incline Press. Dumbell Fly.
Biceps - Dumbell Curl. Concentration Curl. Bicep Curl Machine.
Abs - Situps.

TUESDAY -
Cardio - Rowing Machine, 30 minutes.

WEDNESDAY -
Legs - Squats. Leg Extentions. Leg Curl. Leg Press. Dumbell Calf Raises.
Shoulders. Dumbell Press. Dumbbell Seated Rear Lateral Raise.
Incline Bench Press to finish.


THURSDAY -
Cardio - Treadmill, half an hour.

FRIDAY -
Back - Cable pulldown. Dumbell bent over row.
Triceps - Skull Crusher. Dumbell Kickback. Tricep Curl Machine.
Traps - Dumbell Shrugs.
Abs - Sit ups.






----
Any thoughts on my routine? Looking to build muscle but also lose some fat around my stomach. Thanks!

[silent ninja]

(Original post by Mario Balotelli)
Let's just say I'm not very proportional to start off with. I plan to train everything eventually just not at the beginning (if I can help it).

Wrong way to go about it. You need to train everything. You can perhaps concentrate more on shoulders if it bothers you that much eg. start your routine with shoulders rather than bench. Honestly though, you're better off training everything and getting a more rounded workout and you'll notice your shoulders catch up most probably anyway.

[tooosh]

(Original post by pshewitt1)
common misconception eating more to put on muscle simply results in fat, it's eating the right amount and making sure it is good food that is important, there are rough calculators for this kind of thing, over eating means above that, which only results in fat, which can't turn into muscle.

Sources? Of course you will put on a some muscle but the proportion is hardly worth considering compared to overeating plus lifting.

[pshewitt1]

(Original post by tooosh)
Sources? Of course you will put on a some muscle but the proportion is hardly worth considering compared to overeating plus lifting.

My friends in 4th year/5 year medical degree's are my sources, fairly sure they know more than self procliamed 'sports scientists' who write blogs about their 'amazing transformation' which is filled with lies, misconceptions and damn right stupidity

as for muscle size gains it would completely be determined by your body type, this OP has stated he goes from skinny to fat skinny, over eating won't help...

[terrytibbs900]

Monday - Royal Marine circuit training
Tuesday, 5 mile weighted run to swimming 1 hour swim session then 5 mile weighted run back
Wednesday- 1 hour swim session weights and bullworker
Thursday marine circuit training
Friday - 1 hour rowing session followed by weights
Saturday - Rest
Sunday - early morning swim weights, max marine pull up sets in 2 minutes - max marine press ups in 2 minutes, max marine sit ups in 2 minutes

[HFerguson]

(Original post by CallumMc)


----
Any thoughts on my routine? Looking to build muscle but also lose some fat around my stomach. Thanks!

Are you a beginner? Looks like a lot of volume for a beginner. Losing fat AND building muscle at the same time is going to be challenging to say the least, they're very conflicting goals because of opposite energy states - to lose fat, you have to be in an energy deficit, to gain muscle you have to be in an energy surplus. To do both at once, people are going to tell you it's not possible (I would have to agree), others will tell you it's only possible in beginners, so if that's you, I would get on a beginner routine and run a caloric deficit until lifts stall. Bear in mind a lot of your initial progression, so called "noob gains", will be due to neural adaptation, rather than any legitimate muscle gain.

Also, don't do leg extensions, they're bad for your knees.

[HFerguson]

(Original post by pshewitt1)
common misconception eating more to put on muscle simply results in fat, it's eating the right amount and making sure it is good food that is important

Firstly, overeating will lead to fat gain. You cannot force-feed or bully your body into building more muscle by eating more - there is only so fast the body can physiologically create new muscle tissue.

Secondly, your arguments are conflicting. At first, you say "eating more won't make you fat", then say "it's eating the right amount". Eating the right amount means not overeating. Eat too little and progress will stall, overeat and you'll put on fat , and progress could still stall. What I'm saying is, diet is only a limiting factor in progress up to a certain point, beyond which is just excess calories leading to fat gain.

[Slick Fosbury]

(Original post by CallumMc)
----
Any thoughts on my routine? Looking to build muscle but also lose some fat around my stomach. Thanks!

Your arms will grow well, your chest will grow well and your legs will grow well.

Imo I'd stop complicating chest and just do more sets of flat/incline bench rather than the difference between both. I'd do all incline personally. That way you spend all your time on one exercise and get better at it, then you can move more weight and induce more growth.

I'd add side raises or upright row on shoulder day.

On leg day I'd add deadlift/another proper hamstring exercise and take away leg press. You don't want to get a quad imbalance.

Back day I'd just do lots of sets on the back exercises as the back responds well to high volume.

Goodluck mate.

[commandant]

Day 1 - Push - chest and shoulders mainly, little triceps
Day 2 - Pull - Back mainly, little biceps and little traps
Day 3 - Legs - mainly quads and hams, little calves
Day 4 - Arms - high rep pumping session

repeat

[pshewitt1]

(Original post by HFerguson)
Firstly, overeating will lead to fat gain. You cannot force-feed or bully your body into building more muscle by eating more - there is only so fast the body can physiologically create new muscle tissue.

Secondly, your arguments are conflicting. At first, you say "eating more won't make you fat", then say "it's eating the right amount". Eating the right amount means not overeating. Eat too little and progress will stall, overeat and you'll put on fat , and progress could still stall. What I'm saying is, diet is only a limiting factor in progress up to a certain point, beyond which is just excess calories leading to fat gain.

are you blind? You have simply repeated me or misinterpreted what I have said, my grammar is clearly placed. I have said overeating results in fat gain.

from the second paragraph it appears my first assumption was correct, please go and read the comment I had originally quoted... and the 2 before that

[tooosh]

(Original post by pshewitt1)
are you blind? You have simply repeated me or misinterpreted what I have said, my grammar is clearly placed. I have said overeating results in fat gain.

from the second paragraph it appears my first assumption was correct, please go and read the comment I had originally quoted... and the 2 before that

Doesn't seem like you said what you meant then. What you meant was that overeating good food will put on some muscle but up to a point, and after that you'll put on fat. What you said is that the first stage of overeating where some muscle is put on is "eating right" and beyond that is overeating.
They are both overeating. Overeating means eating above maintenance.

[rmpr97]

Could someone suggest me a routine please in order to lose some weight as I'm quitw flabby? I'm 5"4 and 9 stone. Thanks.

Also, someone suggested to me to work on muscles?? Should I do this while trying to lose weight??

Thanks

[BKS]

(Original post by rmpr97)
Could someone suggest me a routine please in order to lose some weight as I'm quitw flabby? I'm 5"4 and 9 stone. Thanks.

Also, someone suggested to me to work on muscles?? Should I do this while trying to lose weight??

Thanks

At 5ft4 and 9 stone you can't be that flabby. The problem is more likely you have no muscle worth speaking of rather than there being a lot of fat.

Make life easier on yourself and decide whether you want to loose weight (fat) or gain weight (muscle) first and stick to that. It's not so much a difference of how you work out more a difference of how you eat. Don't try and do both at once

First go learn about diet- you are wasting your time either way if you don't have that pretty down.

Weight lose it doesn't matter what you do- just do as much as you can. Things that make you move quicker are better- so sprints beats yoga. High intensity interval training is the best. But if you don't enjoy it that much then find something fast pace that you do since you aren't going to be at a point where you need to be doing the very best thing. Walk everywhere too.

For muscle gaining starting strength and stronglifts are to two you should look at first

[rmpr97]

(Original post by BKS)
At 5ft4 and 9 stone you can't be that flabby. The problem is more likely you have no muscle worth speaking of rather than there being a lot of fat.

Make life easier on yourself and decide whether you want to loose weight (fat) or gain weight (muscle) first and stick to that. It's not so much a difference of how you work out more a difference of how you eat. Don't try and do both at once

First go learn about diet- you are wasting your time either way if you don't have that pretty down.

Weight lose it doesn't matter what you do- just do as much as you can. Things that make you move quicker are better- so sprints beats yoga. High intensity interval training is the best. But if you don't enjoy it that much then find something fast pace that you do since you aren't going to be at a point where you need to be doing the very best thing. Walk everywhere too.

For muscle gaining starting strength and stronglifts are to two you should look at first

I actually am quite flabby! I do have the proverbial man boobs!

And yeah, I'm defo cutting down my food intake, I'm using myfitnesspal to help me with that.

And yeah, its weight loss I defo wanna focus on. I'll try the High Intesity Interval Training then. Do you mind telling me what I have to do as part of the plan please. THANKS!! I'm quite a newbie when it comes to this stuff!

[BKS]

(Original post by rmpr97)
I actually am quite flabby! I do have the proverbial man boobs!

And yeah, I'm defo cutting down my food intake, I'm using myfitnesspal to help me with that.

And yeah, its weight loss I defo wanna focus on. I'll try the High Intesity Interval Training then. Do you mind telling me what I have to do as part of the plan please. THANKS!! I'm quite a newbie when it comes to this stuff!

This?

I'm not just being sarcy. You are better off understanding the point of things and having a bit of fitness education than just being spoon fed a list of what to do

[rmpr97]

(Original post by BKS)
This?

I'm not just being sarcy. You are better off understanding the point of things and having a bit of fitness education than just being spoon fed a list of what to do

Yeah, I've looked it up and it sounds pretty good to me.

What I was thinking was about 10 mins on the treadmill at a medium speed to warm up etc, then do the HIIT for about 30 secs, 1 min rest x3

Then repeat that for the exericise bike and rowing machine.

Sound good?

[chokeme]

After a year long plateau I'm desperate to lose just one more dress size! (I assume this is about 5-10lbs?) I'm not too bothered about getting lean, the skinny fat look is what I'm aiming for atm. I'm 5'3, and about 127lbs. Am consuming 1200 calories on a Leangains timetable (8 hour feeding window), I recently increased my caloric intake from 800 to 1200.

My workout plan is as follows:
Monday
Tae bo 60 min
5 mile walk

Tuesday
Yoga 30 min
Pilates 20-30min
Body sculpt (no weights) 30min
5 mile walk

Wednesday
Tae bo 60min
5 mile walk

Thursday
Yoga 30min
Pilates 20-30min
Body sculpt (no weights) 30 min
5 mile walk

Friday
Tae bo 60min
5 mile walk

Saturday
Pilates 30min
Yoga 30min

Sunday
Rest
Maybe 20min HIIT

[HFerguson]

(Original post by chokeme)
x

why no weights in the bodysculpt? and how are you finding intermittent fasting?

[ChaoticMaster]

This is my routine. I train in Muay Thai and am aiming to cut from heavyweight to cruiser weight. I'm currently at 210 Pounds and want to reach 190 pounds in the next couple of months. As long as I have a continual downward trajectory I don't mind about rate of weight loss as when I lose too quickly I tend to over train, make myself ill, become too lazy to prepare healthy food, need sugar to stay awake at work and put a portion of the weight I'd lost back on. My programme:
Monday: K1 for an hour and abs. Its a form of fighting.
Tuesday: Deadlifts, Bench press, Behind the neck press.
Wednesday: Boxing training followed by sparing. 2 hours.
Thursday: Muay Thai training followed by sparring. 2 hours.
Friday: Squats and snatch or clean and jerk.
Saturday & Sunday: Rest and perhaps a short jog and some stretching.

Diet: Weekdays:
7.15am = 2 eggs, 2 scoops of whey protein with water and an apple or an orange or some peas and carrots.
10.15am = 2 scoops of whey protein with water
1.15pm = spinch & tuna. Possibly some peas & carrots if I can be bothered to make them the previous evening.
4.15pm = 2 scoops of whey protein with water. I intend to change this to 300g of plain greek yoghurt with blueberries.
Post workout = 2 scoops of whey protein. If it's a lifting day I'll have a banna and another piece of fruit as well.
3 hours after post workout meal, usually 10pm-11pm. 2 birdseye chicken breasts with salad and or peas.

Snacks: 75g-150g of peanuts and some carrot sticks. I intend to reduce the peanuts and introduce some milled flax seeds. I just need to find some.

Weekend. Is very similar but the times will change based upon when I get up and I will usually have more chicken and no tuna. If I go out for a meal, as I did today, I will eat meat and non starchy veg. Today I had roast pork, carrots, spinach, cauliflower, avocado and broccoli.

Drink: Water. I will occasional have 250ml-500ml of sugar free energy drink but this is only if I don't sleep properly and feel exceptionally tired at work. This is usually once or twice a week. I will also have alcohol up to twice a week. If I do I will have straight rum and not much. Today is the first time I've had more than one double. I had two. This will only be on a social occasion.

I welcome all opinions, good and bad. Please quote me if you want me to see your post.