Go Back   Bodybuilding.net - Bodybuilding Forum > >


Need some serious advice (BF too high!)



Reply
 
Thread Tools Display Modes
  #1  
Old 02-02-2009, 11:41 AM
homerj742 homerj742 is offline
Rank: Member
 
Join Date: Jul 2006
Posts: 89
Default Need some serious advice (BF too high!)

I've been exercising for a few years now. Everything from Barbell/dumbell (squats and deadlifts) workouts to military style pull-ups and pushups etc...

I'm not happy with my physique and I need some help getting to where I want to be.

I'm

5'10
179 lbs
25% Body fat

(134lbs of lean mass, 45lbs fat).

I'm not sure if I should go on a bulking phase, and put on some lean muscle mass, then go on a cutting phase? or do I already have too much fat and go for cutting right away?

Any help would be greatly appreciated.
Reply With Quote
  #2  
Old 02-02-2009, 11:57 AM
Ross86's Avatar
Ross86 Ross86 is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: NC
Posts: 3,268
Send a message via AIM to Ross86
Default

You should be able to start a good routine with a restricted calorie diet and make some strength gains while improving your body composition. That would be my recommendation.
__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote
  #3  
Old 02-02-2009, 12:01 PM
homerj742 homerj742 is offline
Rank: Member
 
Join Date: Jul 2006
Posts: 89
Default

For training, I'd like to do the Bill Starr 5x5.

By restricting calories, do you mean, a deficit? How many calories do you recommend? How about macros? (50/30/20)?

And last but not least, what about cardio? High Intesity 2x's a week?
Reply With Quote
  #4  
Old 02-02-2009, 12:07 PM
Ross86's Avatar
Ross86 Ross86 is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: NC
Posts: 3,268
Send a message via AIM to Ross86
Default

50/30/20 is good IMO for cutting. Yes, I mean a caloric deficit. Use the Harris-Benedict formula for calculating calories and adjust your intake to about 300 cals below that.

I would recommend low intensity cardio with that 5X5. High intensity cardio will burn you out the same as high intensity resistance training. Try doing some cardio for 2-3 days per week at first and see how that goes.
Reply With Quote
  #5  
Old 02-02-2009, 12:37 PM
homerj742 homerj742 is offline
Rank: Member
 
Join Date: Jul 2006
Posts: 89
Default

Thank you very much for your response.

According to the HB formula (http://www.solid-gains.com/info/4-ha...alculator.html) my daily Caloric expedendure is: 2884, therefore, I should be consuming 2584 (of clean foods of course).

Do you recommend any supplements? Currently, I take Gatorade powder + whey for my Post workout shake.
Reply With Quote
  #6  
Old 02-02-2009, 12:39 PM
homerj742 homerj742 is offline
Rank: Member
 
Join Date: Jul 2006
Posts: 89
Default

one final question (sorry!).

For the low intensity cardio, do you recommend after my workout? or on "off" days?
Reply With Quote
  #7  
Old 02-02-2009, 12:42 PM
Pitysister's Avatar
Pitysister Pitysister is offline
Rank: Light Heavyweight
 
Join Date: Aug 2007
Posts: 4,221
Default

it can be either one...i like to save it for off days
Reply With Quote
  #8  
Old 02-02-2009, 12:46 PM
homerj742 homerj742 is offline
Rank: Member
 
Join Date: Jul 2006
Posts: 89
Default

Cool, what about supplements?
Reply With Quote
  #9  
Old 02-02-2009, 01:04 PM
Pitysister's Avatar
Pitysister Pitysister is offline
Rank: Light Heavyweight
 
Join Date: Aug 2007
Posts: 4,221
Default

protein, creatine, fish oil, multi vitamin...and if you're feeling frisky...beta alanine and citrulline malate.
Reply With Quote
  #10  
Old 02-02-2009, 05:14 PM
homerj742 homerj742 is offline
Rank: Member
 
Join Date: Jul 2006
Posts: 89
Default

Will BCAA and L-Glutamine help?
Reply With Quote
Reply

  Bodybuilding.net - Bodybuilding Forum > >


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



 



All times are GMT -8. The time now is 03:59 AM.


Powered by vBulletin® Version 3.8.9
Copyright ©2000 - 2020, vBulletin Solutions, Inc.