[RNP]

I'm back in the gym after a 10yr lay off.. I want to put on some size and I have a considerable amount of fat to lose. What's the max amount of cardio I should do before I will start eating up muscle?? Also are there any good fat burners on the market right now?? I need all the help I can get.. Thanks

[chrispghmuscle]

welcome to the dungeon,, nice to have you aboard,,

First can we have some information on you, age, height, weight.

Tell us this and we can start from there, ok

Chris

[RNP]

I'm 5'10 215 30 years old... I really want to lean out as quick as possible, while adding some muscle..Thanks for the quick reply!!

[chrispghmuscle]

Cool nice size,, Food is a must, wholesome good clean food for starters, also below is your basic stack

Whey protein,, ON Optinmum Nutritioin is hands down
the best on the shelf
Creatine
Glutemine
BCAA's ( branch chain amino acids)
Flax seed oil
Fish oil
Multi-vitamin, one with good absorbtion

Pre wo meal whey, creatine, glutemine, simple carb, ( plain rice cake or 1 cup of unsweetened apple sauce)

Post wo, same as above, + one hour after 1 cup of low fat cottage cheese, slow release protein, then from there on keep eating meals every 2 to 2.5 hours until beddy bye..

Caseine powder or 1 cup of low fat cottage cheese 45 to 1 hour before beddy bye again, to feed your body while sleeping..

Water lots of water at least a 1 gallon or more daily

Chris

[Kirk]

5'10", 215...

my suggestion to you is get yourself back in shape. start slow, we need to get your muscles, as well as forms and everything down to prevent injury...its going to be tough starting back up, especially after 10 years, and hey...better late then never, most people just give up.

max cardio i say start off 3 times a week, half hour intervals. also get your cardio through your light weight, semi high rep range. this is just imo so others may give you different advice, but i strongly suggest you get your muscles back into the movements, get them warm and used to being worked out...as well as preventing injury.

[RNP]

Looks good thanks, it's funny you mentioned caseine because I just bought some this morning.. What do you think about cardio as far as how many days a week and for how long??

[Kirk]

3 days a week 30 mins each...to start off, after 2 weeks increase it. do it on off days...or post wo

[rIPPDUP]

here we go....if you want to lose fat and not muscle, walk don't run. literally. cardio wise walk for about 30-40 minutes 3 times a week for starters, and then gradually increase depending on how much fat you want to lose. you can help by adding a good fat burner such as nutrex lipo 6 or biotest hot rox. inevitably, you will sacrifice some size while cutting. the best thing i can tell you to do is to get on some good supplement regiment such as a solid whey source (ON 100% Whey), and possibly creatine and NO2. although much of your size gains on creatine are mainly from water weight, it will help you gain some size. diet is a huge key and i'll cosign to chris on what he says about diet. its hard, i'm not going to lie to ya bud, but if you hang in there you'll see drastic changes, just don't expect them overnight.

[Kirk]

all depends how bad u want it bro, you get what you put in...if u half ass ur wo's changes will come slower than if you completely put all your heart into it...

[rIPPDUP]

cosign...bust your ass in the gym and lift hard. your not going to get big or cut or anything just sitting on your ass talking about it, and prohormones won't do shit for you either unless your giving it your all every time you lift.

[RNP]

I'll take your advice, I usually do walk on the treadmill fast at an incline rather than run, If it would help I'd do cardio an hour a day everyday but I know I'd be sacrificing to much muscle..