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BigK75 01-07-2008 04:27 PM

Please Help. Want to gain muscle but loose fat?
Hey Guys:

I am 32 year old mail that is 6'4" and weighed 216lbs. I have been going to the gym for about a month and doing weight training and cardio. In general I have thin legs and thin arms and a rather big gut and man boobs and double chin :) I can post a picture if that helps you identify my body type.

In one month time I have gone from 216 to 212lbs. I really want to lose the fat and gain muscle. With all the information out there I am very confused.

I have protein powder but am unsure of how many calories and how much protein I need daily.

Also I would like to know if this workout is okay.

Monday: (The workout goes 10 reps, 8 reps, 6 reps)
Bench Press 1x10 (25) 1x8 (25lbs) 1x6 (35lbs) (I know I am super weak )
Bench Press with Dumbells 1x10 (45lbs) 1x8 (45lbs) 1x6 (50lbs)
Shoulders Press on Machine
Shoulder Raises w dumbbells

Leg Press


Biceps with preacher bar (50lbs, 55lbs, 60lbs)
Bicep curl machine
Lat pulldown
Lat machine (The one where you pull down the curved bar to your stomach, not sure of name???)

Also I do 20 minutes of moderate cardio (bike) after workout.

I haven't really been following calorie count other then having a protein shake after the workout and eating roughly 5-6 times daily.

I need help if you could give me advice on how to improve it would be much appreciated.



Pitysister 01-07-2008 04:40 PM

read here:

and also hit up the nutrition forum stickies for diet info.

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