T Nation

Training Question for Professor X

Hi,

I saw your answer to another post and I wanted to reply but I didnt want to hijack the other guy’s post.

I am a newbie to trainig and nutrition so please don’t flame me if my questions seem ridiculous.

Here are my stats

Age: 27
Height: 5’9
Weigth: 217
BF%: approx 31-32%

My goals are obviously to reduce my body fat to about 20%-21%, I believe thats between 20-45 of pure fat. (Not sure, just guessing) I started the T-Dawg Diet and weight training. I also do 30 mins of cardio a day on a treadmil, with a hill of 3.5-4 which keeps my heart beat at 125-135 beats per min.

Now my question is, should I train to lose weight then focus of gaining muscles. Or start lifting heavy rigth away?

Thank for your help

I’m no ProfX and I’m sure he’ll get to you, but I wanted to say you are doing the rights things to start.

If you are coming from a sedentary lifestyle by doing what you are doing now eating healthy, exercise activity, cardio and resistance training, you will stimulate some radical changes over time.

The key is what you are doing here educating yourself. Learn about healthy eating. Lean sources of protein, healthy fats, and complex carbohydrates, and meal timing when combinations of these are most suited to facilitating fat loss and muscle gain.

And, be patient and dedicated. The changes don’t happen overnight you have to put in the time, but they will come if you stick to it!

[quote]Chivas989 wrote:
Hi,

I saw your answer to another post and I wanted to reply but I didnt want to hijack the other guy’s post.

I am a newbie to trainig and nutrition so please don’t flame me if my questions seem ridiculous.

Here are my stats

Age: 27
Height: 5’9
Weigth: 217
BF%: approx 31-32%

My goals are obviously to reduce my body fat to about 20%-21%, I believe thats between 20-45 of pure fat. (Not sure, just guessing) I started the T-Dawg Diet and weight training. I also do 30 mins of cardio a day on a treadmil, with a hill of 3.5-4 which keeps my heart beat at 125-135 beats per min.

Now my question is, should I train to lose weight then focus of gaining muscles. Or start lifting heavy rigth away?

Thank for your help[/quote]

My personal opinion is anyone over 25% body fat should put all focus on losing body fat. Yes, you need to keep lifting and yes, you need to keep lifting as if the goal is to gain muscle mass. This is all about your perception of how you train. Anytime you do resistance training, the goal should be to make progress, whether that be in strength, form or muscle growth. Simply going through the motions does no good at all.

How many times a week are you doing cardio? Cardio shouldn’t be looked at as the reason you lose body fat. It is a supplement to what you are doing in the kitchen and the weight room. Going into excessive cardio training could actually set you back in your goals over the long term process of dropping as much body fat as you plan to. At your size, it is possible for you to also lose more than only 1lbs a week. It is not uncommon for larger amounts of weight to be lost initially, especially in men, assuming your diet is in order.

Im trying to hit the treadmill 5-6 times a week. And weigth training approx 3-4 times. Each weigth training sessions last between 30-40 mins…

And, if I may, I’d suggest CW’s Set/Rep Bible for Chivas989. For an inexperienced person, the rep recommendations for muscle gain and fat loss will provide a variety to prevent boredom and will keep you in effective ranges instead of the idiotic 25 rep sets to “burn the fat” methodology. Train for strength, and as PX says, watch that cardio. It can easily have the reverse effect you’re looking for. Diet is 90% of your success if you are applying a decent training protocol. Push aways are the real secret to fat loss training. Push that trash food away and you’re on your way.

Best,
DH

[quote]Professor X wrote:
Chivas989 wrote:
Hi,

I saw your answer to another post and I wanted to reply but I didnt want to hijack the other guy’s post.

I am a newbie to trainig and nutrition so please don’t flame me if my questions seem ridiculous.

Here are my stats

Age: 27
Height: 5’9
Weigth: 217
BF%: approx 31-32%

My goals are obviously to reduce my body fat to about 20%-21%, I believe thats between 20-45 of pure fat. (Not sure, just guessing) I started the T-Dawg Diet and weight training. I also do 30 mins of cardio a day on a treadmil, with a hill of 3.5-4 which keeps my heart beat at 125-135 beats per min.

Now my question is, should I train to lose weight then focus of gaining muscles. Or start lifting heavy rigth away?

Thank for your help

My personal opinion is anyone over 25% body fat should put all focus on losing body fat. Yes, you need to keep lifting and yes, you need to keep lifting as if the goal is to gain muscle mass. This is all about your perception of how you train. Anytime you do resistance training, the goal should be to make progress, whether that be in strength, form or muscle growth. Simply going through the motions does no good at all.

How many times a week are you doing cardio? Cardio shouldn’t be looked at as the reason you lose body fat. It is a supplement to what you are doing in the kitchen and the weight room. Going into excessive cardio training could actually set you back in your goals over the long term process of dropping as much body fat as you plan to. At your size, it is possible for you to also lose more than only 1lbs a week. It is not uncommon for larger amounts of weight to be lost initially, especially in men, assuming your diet is in order.[/quote]

[quote]Chivas989 wrote:
Im trying to hit the treadmill 5-6 times a week. And weigth training approx 3-4 times. Each weigth training sessions last between 30-40 mins…[/quote]

Describe your weight training sessions…and cut back on the cardio for now to about 4 times a week. Attempt to force a loss from mostly your diet.

You know who else you might PM is Chadicus22. Check out his thread called “Chadicus22: My Transformation!” in the Physique and Performance Photos forum if you haven’t already. Good motivation!

Matthew

[quote]Professor X wrote:
Describe your weight training sessions…and cut back on the cardio for now to about 4 times a week. Attempt to force a loss from mostly your diet.[/quote]

In addition, describe what a typical day of eating looks like: How many meals per day, what times of the day, what food is contained in each meal, etc.

I want to reinforce the idea of trying to gain or maintain strength in the weight room and lose the weight with the diet

[quote]JNeves wrote:
I want to reinforce the idea of trying to gain or maintain strength in the weight room and lose the weight with the diet[/quote]

I’m doing this as we speak. And I’ll post my pics later this summer when I accomplish my goal of getting leaner while getting bigger and stronger at the same time.

Hi, sorry for my late reply,

here’s my training program.

Day 1

5 to 10 min warm up
Back rows 3x10
biceps curls 3x10
Shoulder press 3x10
leg press 3x10
swiss ball crunch 3x10
abs bicycle 3x10

Day 2
5 to 10 min warm up
incline bench press 3x10
tricep pull downs 3x10
shrugs 3x10
lunges 3x10
abs, same as previous day 3x10
abs, same as previous day 3x10

Im following the T-dawg diet.

Morning
Oaymeal with some berries
Green Tea

Lunch
tuna salad (no mayo)
fruit

supper
steak with veggies

bed time snack
cottage cheese

this is a typical day…

I’m no Prof X (by nearly 100 lbs) but…

I have a couple of teammates who were interested in losing some fat during training and after reading Dan John’s Tabata article we simply added some Tabata work to their weekly regimen.

Try throwing in some Tabata instead of hitting the tredmill so much. Sure the tredmill will help you lose some weight but it doesn’t come without the muscle adaptations associated with endurance types like me. Last I checked, you weren’t interested in having an endurance build.

C989,
You may want to look at Meltdown Training I and II by Don Alessi in the archives.

Best,
DH

[quote]Chivas989 wrote:
Hi, sorry for my late reply,

here’s my training program.

Day 1

5 to 10 min warm up
Back rows 3x10
biceps curls 3x10
Shoulder press 3x10
leg press 3x10
swiss ball crunch 3x10
abs bicycle 3x10

Day 2
5 to 10 min warm up
incline bench press 3x10
tricep pull downs 3x10
shrugs 3x10
lunges 3x10
abs, same as previous day 3x10
abs, same as previous day 3x10
[/quote]

I don’t like your training program. It will do nothing to preserve mass or strength while trying to diet down. And your exercise choices aren’t the best either. And how come it’s only two days a week?

I’d consider three full-body workouts a week. If going with two days a week, check out CW’s “Next Big 3” (NB3) program for fat loss. Otherwise, you should look into Total Triple Training or Renegade Training for Fat Loss or possibly Meltdown (not a big fan of that series).

I agree. ND has it pegged, Chivas989. You’d be well advised to follow the bottom suggestions.

Best,
DH

[quote]Nate Dogg wrote:
Chivas989 wrote:
Hi, sorry for my late reply,

here’s my training program.

Day 1

5 to 10 min warm up
Back rows 3x10
biceps curls 3x10
Shoulder press 3x10
leg press 3x10
swiss ball crunch 3x10
abs bicycle 3x10

Day 2
5 to 10 min warm up
incline bench press 3x10
tricep pull downs 3x10
shrugs 3x10
lunges 3x10
abs, same as previous day 3x10
abs, same as previous day 3x10

I don’t like your training program. It will do nothing to preserve mass or strength while trying to diet down. And your exercise choices aren’t the best either. And how come it’s only two days a week?

I’d consider three full-body workouts a week. If going with two days a week, check out CW’s “Next Big 3” (NB3) program for fat loss. Otherwise, you should look into Total Triple Training or Renegade Training for Fat Loss or possibly Meltdown (not a big fan of that series).

[/quote]