[El Pelon]

alright, i want to lose my body fat and gain muscle at the same time. i know that im only suppose to do 1 thing but i want to be getting stronger while im lossing fat. im new at all of this lift thing so i would really really appreciate it if anyone gives me badass advise that will make me know what to do and know how to diet and all of that so yeahh, this is my weekly workout schedule...

Mon- chest biceps...cardio
Tue- triceps,traps,(shoulders)
Wed- cardio ( like a rest day )
Thu- BACK!!
Fri- lower body (legs and calves)..soft cardio
Sat and Sun rest...on sat CARDIO

is that ok!?????

[n88tr]

looks ok, i guess. no need to start a whole new thread, but that's ok too.

when you say 'back,' do you mean like EVERYTHING on the back? that's a lot of stuff in one day, imo.

[MikeNYY420]

It looks ok there's a lot of stuff you can do and still be good as long as you hit every body part. Are you trying to lift the most that you can (powerlift) or look the best you can(bodybuild)? You could do compound stuff, a 2 day split with lower and upper body, everything on one day, 3,4,5 day split, endless combinations. Why do you have shoulders in parenthesis?

As far as diet goes eat low amounts of fats mainly monounsaturated nothing with trans fat, which it'll say partially hydrogenated in the ingredients if it has trans fat. Lower calories like maybe 2000 depending on your weight and height. Lots of protein um if you want to gain muscle you still have to eat enough carbs to gave your body somehting to burn besides protein. So eat whole grains mainly for your carbs whole grain bread, pasta, rice ect. Peanut butter's good for good fats I like Skippy cuz there's no trans fat in it. Lots of protein.

Train hard man!

[n88tr]

yeah, these are the basics

1. figure out your needs: calories, protein and good fats.
2. Sets up your day with meals taking precedence, and workout second.
3. Once you know how much protein u need, divide it by the number of meals you're gonna eat [6, 7, or 8] and then portion out your proteins [and carbs and good fats] so you're all prepared when it comes time to eat. Use the body like A MACHINE.
4. It might take some getting used to, if you're on a bulk, eating a lot, but after a while your body craves the food at the times of the day.. stay on schedule. Also, keep some LI [light intensity] cardio in your workout to keep the fat at bay while on a bulk.
5. With all the food and protein, keep your kidneys happy with minimum a gallon of water a day.
6. W/o going too much into it, when you train, go to muscular failure 9 out of 10 times, it's how you build. As long as there is no pain, work through burns and discomfort, exceed your own expectations, it's a great feeling not being able to even lift the weight [or 1/2 the weight, lol].

That's what was most important to me, anyways. It's not like one is more important than another, imo they're ALL VERY IMPORTANT.