tuward and hoosegow, thanks for the replies.
I wasn't sure how much muscle a person could actually put on in that time, considering my size, so I just guessed (knowing one of you would correct me). I once read an article about the maximum amount of muscle an average man could gain was something like ~4.2 lbs/month, given limits in cell division rates and so forth, but I believe that was also if they were on steroids. Aside from that, an article on ExRx somewhere mentioned research about the average adult male adding 3lbs of muscle mass in the first two months of consistent weight training. But I digress...
I guess my question is... are fat loss and muscle gain mutually exclusive? I'd assume it's difficult to gain muscle with too much calorie deficit, just as it's probably difficult to reduce fat % with too many calories. However, there must be some margin where both are possible. The reason I ask is because I'm wondering how to avoid gaining the fat back when I want to build muscle. I agree with you and hoosegow; shed the fat while increasing strength and finding my weight training rhythm, then work on increasing muscle mass once I'm down to weight. However, how can I build muscle mass without also gaining fat? hoosegow
To what you said here:
Losing 30 pounds of fat and gaining 20 lbs of muscle isn't going to happen. You are going to have unrealistic expectations.
Are you saying both at the same time (muscle gain & fat loss) aren't going to happen, or that each independently won't? The fat loss won't be a problem. The muscle gain, however, I don't know about.
Are you suggesting a higher volume program rather low volume (high intensity) would be better? I just keep hearing so much good stuff about the low volume, high intensity programs.
But either way, you hit the nail on the head when you said
I'm going to interpret your main goal is that you want to look better and feel better.
Here's the routine I'm considering for the next month: First - Establish Baseline:
- Push-Up Test
- Bench Press Test (not on same day as push-up test)
- Sit-Up Test
- Blood Pressure
- Body Measurements (neck, waist, hip, biceps, chest, etc.)Mondays & Thursdays
Back - DB Bent-Over Row
Quadriceps - DB Squat (Goblet squat, perhaps?)
Chest- DB Bench Press
Hamstrings - DB Straight-Leg Deadlift
Deltoid (Front) - DB Shoulder Press
Biceps - DB Curl
Abdominal - Sit-Up
Triceps - Close Grip Push-Up
- 60 minute walk @ 3.5-4 mph every day Tuesdays, Wednesdays, Fridays, Saturdays
- Bird Dog 2x20
- Superman 2x15
- Wipers 2x20
- Bridges 2x20
- Plank 2x30(seconds)
- Side Plank 2x30(seconds, each side)
- 60 minute walk @ 3.5-4 mph every dayWednesdays and Sundays
- Push-Ups 5x15
- Sit-Ups 5x20
- Pull-Ups 5x2 (likely assisted by ~90-110 lbs)
- 1 to 2 mile run.
- 60 minute walk @ 3.5-4 mph every dayTuesdays and Fridays
In daily format:
How does all that look? I incorporated a routine I used to do religiously (CORE, PPP and RUN).
After following this for a month or so, I’ll probably bump it to 3 days/week, and then switch to a 2-day split push/pull for the third month and on.As for fat loss:
My BMR is ~2150, and with all the activities above, I expect to be burning between 3000 and 3500 kcals/day. So, I plan on eating ~2000 -2500 kcals/day, for a total deficit of 1000 kcals/day.