T Nation

Training Advice?

hey i just joined this site today and need help with my workouts, im 20 5,7-8 250 pounds 30%bf, have been training for 9 and a half months now and have gained and inch to eah muscle group not sure if that is too slow any advice would be apreciated

[quote]Azorean wrote:
hey i just joined this site today and need help with my workouts[/quote]
What do your workouts look like - the days, exercises, sets, and reps? Are you doing any cardio?

Do you have any specific questions?

What was your weight and fat level 9 months ago?

What are your goals?

Really? Each muscle group? An inch on your arms, your calves, your neck, your waist, your chest/back? Like, really?

You’re already pretty fat (sorry man, just being honest) so I don’t think it’s a good thing that all your measurements keep getting bigger. If you’re dropping bodyfat while building muscle and strength, your measurements would actually be going down.

i have dropped 5% in my bodyfat and my measurements are an inch growth (not waist that went down , neck or calves either)from when i first started so that might be a problem if im suposed ti be going down in measurments

my exersie program is twice a week and im doing fullbody workouts

i was 275 9months ago and that was alot of fat(i carrymost of it around the middle) so i thought the fatloss was doing well

as for cardio i have ahsthma so its a bit harder for me but i have taken up shadow boxing

and i just need a decent program because i really don’t know what im doing

[quote]Azorean wrote:
my exersie program is twice a week and im doing fullbody workouts
and i just need a decent program because i really don’t know what im doing[/quote]

Could you elaborate on your workouts a bit? It would be helpful if you could explain what exactly you were doing in detail.

Also, your goal is to lose weight I assume? The program you should use will vary based on your goal. I can think of many strength programs you could look into off the top of my head, but those may not fit your goal.

actually i want to gain muscle mass then worry about fatloss i was just trying to see how hard it would be for me to lose fat hopefully i can gain and lose at close to the same rate

[quote]Azorean wrote:
actually i want to gain muscle mass then worry about fatloss i was just trying to see how hard it would be for me to lose fat hopefully i can gain and lose at close to the same rate[/quote]

Prioritise fat loss. There’s probably plenty of muscle underneath that fat already but you can’T see it. Trust me, lose fat if you want to look more muscular. 30% is A LOT and it means your insulin sensitivity is crap = easy to gain more fat, hard to build lean muscle.

[quote]nighthawkz wrote:

[quote]Azorean wrote:
actually i want to gain muscle mass then worry about fatloss i was just trying to see how hard it would be for me to lose fat hopefully i can gain and lose at close to the same rate[/quote]

Prioritise fat loss. There’s probably plenty of muscle underneath that fat already but you can’T see it. Trust me, lose fat if you want to look more muscular. 30% is A LOT and it means your insulin sensitivity is crap = easy to gain more fat, hard to build lean muscle.[/quote]

I agree with this. If you focus on cutting slowly(a few hundred calories below maintenance), you will likely reap the benefits of both fat loss and muscle gain.

thanks guys will do, no idea what insulin senetivity is though

Insulin Resistance = Bad
Insulin Sensitive = Good

Basically, when you eat food, your body releases insulin to absorb the nutrients. If you have a bad insulin response, it will lead to more fat gain vs. using what you ate for productive repair of cells. You get more “bang for your buck” with a better insulin response.