HELP: How do I correctly gain muscle and lose body fat?

[Guest guest]

I am asking for the help of my fellow Supertraining Group members in

my personal quest.

Let me start by stating my stats: I am 6'4 " (193cm) and weigh 190

pounds (86.18kg). I have never weighed more than 194 pounds. My body

fat is less than 12% (I haven't tested in recently to know the exact

amount).

My workouts (simplified):

cardio, 22 minutes, 6 times a week, HeartRate between 156-170.

weights: one body part a day: chest, legs, biceps, back, legs, chest,

etc. Abs 3 times a week.

My Diet:

4-5 meals a day (protein/carbs/fat in 40/40/20 ratio), I am not

eating enough, I know that for certain.

Flax Oil, Multivitamin, Glutamine (after workouts), Protein

(additional 3 x 23 gms per day).

My concept:

Burn cardio REALLY hard to get my fat % down to below 10%, then

reduce cardio to 1-2 times a week, easy, and focus only on lifting

until I reach 205 pounds body weight.

My Goal Timeframe: 8 months - 1 year.

WHAT AM I DOING WRONG? Currently I have lost a few pounds? Perhaps I

am burning muscle in that high heartrate zone? What supplements

should I add? Do I need more protein? Do I need more carbs? Should I

focus only on Complex Carbs? Should I stop cardio completely and

focus only on muscle mass gain for a few months, or will I gain fat,

too?

I have never been able to gain a lot of muscle mass.

HELP!

R. Moos

Trying to stay Fit

Topanga, CA, USA

[Guest guest]

,

It seems that while you are still learning, you obviously seem have a descent

grasp on things. You have already answered your own question in fact, even if in

the form of a question still. You just need a little reassuring. I would cut out

the cardio all together and focus on lifting. The increased muscles mass will

increase your metabolic rate so you'll burn more fat. Cardio will inhibit you

from gaining weight. I would also recommend some lower rep heavier weight lifts

if you've been doing the opposite for a while. Realize that with heavier lifting

you will have to reduce your exercises to just a few compound exercises in order

to compensate for the higher # of sets with longer rest periods, not to mention

the neurological fatigue. If you are worried that you may put on some fat then

change from flax to Udo's oil blend and take about 1 tablespoon per 50 lbs of

body weight (4). Then you could start doing some tempo runs, maybe 2 or 3 a

week, 100-200 meters at 80-90%. These may actually induce some fat loss and

muscle gain at the same time. Remember also that it is important to change the

training stimulus every 6 workouts or so to keep from plateauing (so after 6

workouts that are the same you should make a change other than increasing the

weight, even if only by a rep per set). I hope this helps or is at least

enlightening and can be used when combined with the responses of others.

Hope it helps,

J s, MS, CSCS, USAW, NSCA-CPT

Assistant Strength and Conditioning Coach

College of ton

30 Street

ton, SC 29424

(843)953-1424

(865)405-2136

jjacobs24@...

HELP: How do I correctly gain muscle and lose body

fat?

I am asking for the help of my fellow Supertraining Group members in

my personal quest.

Let me start by stating my stats: I am 6'4 " (193cm) and weigh 190

pounds (86.18kg). I have never weighed more than 194 pounds. My body

fat is less than 12% (I haven't tested in recently to know the exact

amount).

My workouts (simplified):

cardio, 22 minutes, 6 times a week, HeartRate between 156-170.

weights: one body part a day: chest, legs, biceps, back, legs, chest,

etc. Abs 3 times a week.

My Diet:

4-5 meals a day (protein/carbs/fat in 40/40/20 ratio), I am not

eating enough, I know that for certain.

Flax Oil, Multivitamin, Glutamine (after workouts), Protein

(additional 3 x 23 gms per day).

My concept:

Burn cardio REALLY hard to get my fat % down to below 10%, then

reduce cardio to 1-2 times a week, easy, and focus only on lifting

until I reach 205 pounds body weight.

My Goal Timeframe: 8 months - 1 year.

WHAT AM I DOING WRONG? Currently I have lost a few pounds? Perhaps I

am burning muscle in that high heartrate zone? What supplements

should I add? Do I need more protein? Do I need more carbs? Should I

focus only on Complex Carbs? Should I stop cardio completely and

focus only on muscle mass gain for a few months, or will I gain fat,

too?

I have never been able to gain a lot of muscle mass.

HELP!

R. Moos

Trying to stay Fit

Topanga, CA, USA

Modify or cancel your subscription here:

http://groups.yahoo.com/mygroups

Don't forget to sign all letters with full name and city of residence if you

wish them to be published!

------------------------------------------------------------------------------

[Guest guest]

,

It seems that while you are still learning, you obviously seem have a descent

grasp on things. You have already answered your own question in fact, even if in

the form of a question still. You just need a little reassuring. I would cut out

the cardio all together and focus on lifting. The increased muscles mass will

increase your metabolic rate so you'll burn more fat. Cardio will inhibit you

from gaining weight. I would also recommend some lower rep heavier weight lifts

if you've been doing the opposite for a while. Realize that with heavier lifting

you will have to reduce your exercises to just a few compound exercises in order

to compensate for the higher # of sets with longer rest periods, not to mention

the neurological fatigue. If you are worried that you may put on some fat then

change from flax to Udo's oil blend and take about 1 tablespoon per 50 lbs of

body weight (4). Then you could start doing some tempo runs, maybe 2 or 3 a

week, 100-200 meters at 80-90%. These may actually induce some fat loss and

muscle gain at the same time. Remember also that it is important to change the

training stimulus every 6 workouts or so to keep from plateauing (so after 6

workouts that are the same you should make a change other than increasing the

weight, even if only by a rep per set). I hope this helps or is at least

enlightening and can be used when combined with the responses of others.

Hope it helps,

J s, MS, CSCS, USAW, NSCA-CPT

Assistant Strength and Conditioning Coach

College of ton

30 Street

ton, SC 29424

(843)953-1424

(865)405-2136

jjacobs24@...

HELP: How do I correctly gain muscle and lose body

fat?

I am asking for the help of my fellow Supertraining Group members in

my personal quest.

Let me start by stating my stats: I am 6'4 " (193cm) and weigh 190

pounds (86.18kg). I have never weighed more than 194 pounds. My body

fat is less than 12% (I haven't tested in recently to know the exact

amount).

My workouts (simplified):

cardio, 22 minutes, 6 times a week, HeartRate between 156-170.

weights: one body part a day: chest, legs, biceps, back, legs, chest,

etc. Abs 3 times a week.

My Diet:

4-5 meals a day (protein/carbs/fat in 40/40/20 ratio), I am not

eating enough, I know that for certain.

Flax Oil, Multivitamin, Glutamine (after workouts), Protein

(additional 3 x 23 gms per day).

My concept:

Burn cardio REALLY hard to get my fat % down to below 10%, then

reduce cardio to 1-2 times a week, easy, and focus only on lifting

until I reach 205 pounds body weight.

My Goal Timeframe: 8 months - 1 year.

WHAT AM I DOING WRONG? Currently I have lost a few pounds? Perhaps I

am burning muscle in that high heartrate zone? What supplements

should I add? Do I need more protein? Do I need more carbs? Should I

focus only on Complex Carbs? Should I stop cardio completely and

focus only on muscle mass gain for a few months, or will I gain fat,

too?

I have never been able to gain a lot of muscle mass.

HELP!

R. Moos

Trying to stay Fit

Topanga, CA, USA

Modify or cancel your subscription here:

http://groups.yahoo.com/mygroups

Don't forget to sign all letters with full name and city of residence if you

wish them to be published!

------------------------------------------------------------------------------

[Guest guest]

Most people find it very difficult if not impossible to lose body fat and

gain muscle at the same time. If you are genetically gifted then this is

very possible but if not it can be either very difficult or impossible to

make really viable gains in muscle.

So the solution, work on one aspect at a time. To gain muscle heed the

following guidelines

1. Stick with weight training only 3-4 days per week

2. Use compound movements squats, deadlifts, chins, bent over rows, presses

etc.

3. Try to keep it to 3-4 main exercises per workout and keep total working

sets to between 10-15 sets.

4. Rep range for mass should be between 6-12 reps

5. Reduce the cardio to 2-3 times per week.

6. Eat, eat a lot of good quality food, look to be eating enough to see you

bodyweight rise by 1-2 pounds per week. If this is not happening then eat

more the following week.

7. Plenty of sleep every night, we're talking 8-9 hours, you can also try

taking a nap in the afternoon.

Do all that and the muscular weight will come. Sure you'll put on some body

fat but work hard for 12 weeks and you'll easily see your weight rise by 20

pounds. Then you can worry about getting rid of some excess body fat.

Iain Murray

Aberdeen Scotland

HELP: How do I correctly gain muscle and lose

body fat?

I am asking for the help of my fellow Supertraining Group members in

my personal quest.

Let me start by stating my stats: I am 6'4 " (193cm) and weigh 190

pounds (86.18kg). I have never weighed more than 194 pounds. My body

fat is less than 12% (I haven't tested in recently to know the exact

amount).

My workouts (simplified):

cardio, 22 minutes, 6 times a week, HeartRate between 156-170.

weights: one body part a day: chest, legs, biceps, back, legs, chest,

etc. Abs 3 times a week.

My Diet:

4-5 meals a day (protein/carbs/fat in 40/40/20 ratio), I am not

eating enough, I know that for certain.

Flax Oil, Multivitamin, Glutamine (after workouts), Protein

(additional 3 x 23 gms per day).

My concept:

Burn cardio REALLY hard to get my fat % down to below 10%, then

reduce cardio to 1-2 times a week, easy, and focus only on lifting

until I reach 205 pounds body weight.

My Goal Timeframe: 8 months - 1 year.

WHAT AM I DOING WRONG? Currently I have lost a few pounds? Perhaps I

am burning muscle in that high heartrate zone? What supplements

should I add? Do I need more protein? Do I need more carbs? Should I

focus only on Complex Carbs? Should I stop cardio completely and

focus only on muscle mass gain for a few months, or will I gain fat,

too?

I have never been able to gain a lot of muscle mass.

HELP!

R. Moos

Trying to stay Fit

Topanga, CA, USA