So no offense to anyone here or anything, but most of the original OP is all about getting bigger/stronger, my problem isn't that I hate the idea, its that I'm fat, at a high body fat % and all of the routines seem to be about bulking up and getting stronger.
I really just want to get rid of the fat/man boobs i've had since i was 12, and finally be able to take my shirt off without feeling self-conscious about it, but every routine is about gaining strength + tons of protein which is what will make me bulk up (I gain muscle relatively ok, but have a HORRIBLE time losing fat).
I know diet is a big key, but would doing these programs not be counter-productive to my goals? Or do they work with cardio thrown in and a super heavy protein focused diet at around 2000 calories?
Weight doesn't matter, it's your body fat %. Man boobs disappear once you drop fat. And you should grow or at least retain muscle when dropping fat.
You certainly should adopt a lifting program, preferably SS. I have lost 23kg in last 6 months and retained pretty much all my muscle, in fact grown my strength. Strength training has multiple benefits
- it increases you lean mass, which makes you look better at any weight than less lean mass
- it keeps your metabolism going with a very beneficial hormone response
- it reshapes your body so the balance shifts from your belly to shoulders (see my before/afters earlier in this thread)
- it's addictive like gaming, unlocking achievements
The routine that works for me below - everyone is different so try and find what works for yourself. I have set myself rules I am religious about, they go above everything else:
A. 2000 kcal / day
B. 200g protein / day
C. 24h fast twice a week (eg Mon 8PM to Tue 8PM), fast ending diner max 800kcal
D. Lifting 4 days a week. 3 x SS, 1 x Accessory
E. Spinning 4 days a week
F. Alcohol on max 2 nights a week, only one of them can have beer
This program has bought me from 118kg to 95kg. I am now in the final stretch of my fat loss, so I have adopted the Carb Nite routine. All previous rules apply, but two new rules
G. Max 45g carbs each day
H. Carb Nite once a week, 500g carbs and 4000 kcal
This should allow me to strip that last 6% of fat to get ripped while preventing starvation mode. I have never been ripped, and I thought I was always genetically destined to be the chubbier one among friends. This year I decided to stop believing that.
Matugi - fantastic arms. Def pump!
