BP.Net Weightloss CHALLENGE

Get to the bodyfat percentage you feel comfortable at. Then do a clean bulk. Which is still going to add a bit of fat, but hardly any if done right. It requires strict diet control. Then the muscles underneath will develop, then cut the fat off again and you should have a good toned physique going for you. It's tough to tell you what to do when I don't know what you're exactly aiming for.

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Originally Posted by The_Godfather

Get to the bodyfat percentage you feel comfortable at. Then do a clean bulk. Which is still going to add a bit of fat, but hardly any if done right. It requires strict diet control. Then the muscles underneath will develop, then cut the fat off again and you should have a good toned physique going for you. It's tough to tell you what to do when I don't know what you're exactly aiming for.

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So, here's the deal. I used to be a soldier in the US Army. I had a well defined but not overly bulked body. I did a 100 mile forced march and only lost 3 pounds (didn't have much body fat).

Now I'm a lump - not really, but I feel like one. According to my doctor, I am not really overweight, but I have fat where I should have muscle. I seem to be doing a good job of reclaiming the muscle from fat. But I guess what I am looking for is a sign when enough is enough. I have heard of people on survival training catching colds or being rundown because they did not take in enough calories to support the level of work they were doing. That is what I want to avoid.

I prefer to keep things a little simple...remember, everyones body is unique and what works for one may not necessarily work for another.

Cutting calories: bodyweight * 10
Maintenance calories: bodyweight * 12
Bulk(prefer clean over dirty): bodyweight * 15

I've never had to work too hard on the bulk factor; I'd probably add a pound of muscle and a pound of fat if I looked at a dumbbell :8:

I haven't worked out in over a year and when I do get back into it in the future, it will be "cutsville" for six months. Lifting(compound only) on Mondays, Wednesdays and Fridays and HIIT on Tuesdays, Thursdays and Saturdays.

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Originally Posted by iceman25

I prefer to keep things a little simple...remember, everyones body is unique and what works for one may not necessarily work for another.

Cutting calories: bodyweight * 10
Maintenance calories: bodyweight * 12
Bulk(prefer clean over dirty): bodyweight * 15

I've never had to work too hard on the bulk factor; I'd probably add a pound of muscle and a pound of fat if I looked at a dumbbell :8:

I haven't worked out in over a year and when I do get back into it in the future, it will be "cutsville" for six months. Lifting(compound only) on Mondays, Wednesdays and Fridays and HIIT on Tuesdays, Thursdays and Saturdays.

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Thanks. Right now I do 30 min of cardio followed by lifting all the major muscle groups (10 different machines) on Sun, Tue and Thr.

I am thinking about running or something on Mon and Wed. -- What would you suggest?

I am a soldier...

I say -500 calories because that is the perfect level to be at to support mild cardio and still lose weigh and be healthy.


Another thing, everyone is different. I'm just telling you what works for 90% of people. Of course after a while you will learn your own body and methods that may work better for acheiving your specific goals

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Originally Posted by The_Godfather

I am a soldier...

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God Bless You! Thank You!

Machines work alright, you'd be better off doing free weights. If you're looking for weight loss I'd personally use sets of 12 reps and stay mainly on compound lifts. Once your body develops to a certain point compound lifts won't keep you growing like the used to and it's time to begin adding isolation work.

A sample of a single day of mine, on say the chest/bi's day is:

5 sets flat bench
5 sets incline bench
5 sets decline bench
5 sets of pec isolation

5 sets barbell curls
5 sets concentration curls
5 sets hammer curls

(the next chest/bi day is different excercises)

Then bi's take a beating the next day on back.

That might be too much for someone just getting into it, or someone who can't recover as quickly and get the calories/rest needed. Just getting into it you'll grow off half that amount of work.

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Originally Posted by AkivaSmith

Thanks. Right now I do 30 min of cardio followed by lifting all the major muscle groups (10 different machines) on Sun, Tue and Thr.

I am thinking about running or something on Mon and Wed. -- What would you suggest?

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If you don't know how your body reacts, I would go with the advice that the godfather is giving you and then "tweak" it as you go along to achieve the results that you want.

The issue of what to do, how to do it, how much to do it and when to do it can become a heated debate; especially if you frequent the bodybuilding forums. Ultimately, it's your body. It's unique and only you will be able to use the general guide lines available to get to where you want to be.

Personally, I would not do cardio before lifting.(this is what works for me personally). I do a few stretches and few warm up lifts before hitting it hard. I try to keep cardio(speed walking, jogging, running...doesn't matter too much what it is as long as you do it...once again personal opinion) on days when I'm not lifting. If I do decide to break routine every once in a while, I'll do 15 to 20 minutes of HIIT immediately after lifting and then drink a double scoop whey shake afterwards.

I'd say go with like a 2 day split with only compounds, 4 days a week, then 2 of your off days do 45 minutes of light cardio. Do it for 2-3 months and you'll be damn lean, then clean bulk.

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Originally Posted by djansen

how about a weight gain challange? i have a tall thin build and have a hard time packing on weight. i also go to the gym 5 times a week and am trying to take in between 3200-3500 cals a day.
seriously i am thinking on becoming a nutritionalist and i eat extremely healthy and i enjoy cooking healthy and working out so if any of you have questions on food stuff like that i would be glad to help. :)

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I'm in this corner. I'm 5' 7" and probably 110 soaking wet. :(
Keeping any weight on is nearly impossible for me and I should be at least 120.
P.S. It says djansen, that you live in Lynden, WA... you're right around the corner from me. :eek: