[DNoD]

^ Lose fat.

How many sets/reps should I do?

By the way I can only really use dumbells/machines/pullies.

 

[Goku]

Of what?

Basically anywhere from 2-6 sets depending on the exercise, and 6-12 reps for the compounds.

Are you tracking your macros/calories?

 

[i$e]

What's your height? If above 5'9, bulk.

 

[DNoD]

I just meant in general. I will be tracking macros and calories, yes. I think I need around 1,800 kcals (to 2,000), how many of them should be carbs would you say?

And I am unfortunately not over 5'9" which sucks for me, wanted to be over 6 ft, slimmest of chances in getting there now.

 

[i$e]

Typical strategy is count your protein & fats and then the carbs will take care of themselves.

I'd probably cut a bit first if you're smaller than 5'9 then. That's basically where it started out.

 

[DNoD]

I know I should be eating quite a lot of protein, but whenever I do this I seem to always end up short of kcals because of contradictorary sources. How much fat should I be getting? If I do the ratios, I then alawys come across something that tells me I'm eating too much protein, I'm eating too much fat etc.

 

[StarJupes]

how old are you and how tall are you?

 

[DNoD]

I'm 19 and 5 ft 7.

I've seen the 40-40-20 (c-p-f) ratio been thrown out there a lot but if I do 40% of 1800, that's 180g carbs and proteins, the carbs seems high and apparently that much protein could damage my liver..

So, as you can see, I get into this cycle of not knowing what the hell to do.

 

[i$e]

You could eat double that protein and it wouldn't damage your liver. Total myth.

40/40/20 is good.

 

[DNoD]

Well that's good news!

As for working out should I just do it 6 times a week alternating between cardio and weights whilst doing ab exercises every time?

 

[i$e]

What's your routine? You don't need to do ab work if you're squatting and generally lifting heavy on the compound lifts. They get worked enough as it is and BF% is the key thing for abs.

 

[DNoD]

I don't have a routine yet, lol. I haven't worked out in a while apart from once or twice.

 

[i$e]

http://www.wrestlingforum.com/11870479-post2283.html

Make sure each day contains one of the big three compounds. Push day - Bench Press. Pull day - Deadlifts. Legs day - Squats.

3/4 sets, 6-8 reps on these is a solid start.

HOL/Rush can probably weigh in with a better breakdown as I'm busy at work right now.

 

[DNoD]

Okay thanks.

 

[Goku]

Sure.

I do the Deadlifts on leg days and work my pull-days around the various Rows and pull-ups. I work my legs really heavy on leg days that I can't do deadlifts properly on any other day. On the other hand, deadlifting on leg days and then working the shoulder some day after could overtrain the shoulder. It's important to balance out the routine so that everything gets hit strong and hard without over-exerting anything.

Pull: Deadlifts, Pull-ups/Chins, Barbell Rows, Cable Rows, Curls
Push: Incline/Flat Bench Press, Barbell/Dumbbell Shoulder Press, Dips
Legs: Leg-Presses, Squats (try the different kinds), Stiff-leg Deadlifts, Calf-Raises (if needed)

Throw abs in there somewhere, and rotate with enough rest. Feel free to research more exercises and incorporate them into the routine if you get bored.

Do cardio on off-days. Rest one or two days if you want to. Eat maintenance on work-out days and below on cardio/rest days.

 

[Patrick Bateman]

I was wondering if like just stepping or what I should call it I mean like jumping up and down on on feet and than the other. I really don't know how to explain It is kinda like jogging but not really. whatever if someone of you knows what I mean. I would like to know if that is as effective as jogging.

 

[i$e]

Woah, you dead & squat on the same day, or am I misreading that? That's cray.

I'd like to recommend the Push Press to anyone looking for a great shoulder compound. Similar to Military except you do a little push with your legs to get the delts into a more comfortable position for the lift. You can load more on the bar without compromising ROM & it has great crossover benefits for the other push exercises like Bench.

 

[Goku]

No. I deadlift one week, squat the next two weeks (training weeks, not 7 day weeks).

 

[Rush]

hack squats with a barbell just look awkward.

HOL's breakdown is pretty solid DNoD. If you can't use a barbell and rely on machines then rows on machines are pretty handy as are the various lat pulldown machines. If you really can't bench press then a chest press on machine is a semi-analogous exercise, leg press and lunges if you can't squat.

squat + deadlift on the same day isn't the worst thing as long as you're not doing too many sets of either.

I was wondering if like just stepping or what I should call it I mean like jumping up and down on on feet and than the other. I really don't know how to explain It is kinda like jogging but not really. whatever if someone of you knows what I mean. I would like to know if that is as effective as jogging.

is that a convoluted way of saying running on the spot?

 

[i$e]

Yeah, I got thrown off by 'I do the Deadlifts on leg days', which as you can see is pretty misleading.

Crisis averted.