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  1. #1
    Jring is offline New Member
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    Lose fat Program HELP!

    Hey everyone, I'm new to this site, and I have been reading a lot of the posts. I am not a body builder, but I could use some help with my diet and exercise. I would like to start to lose weight and I need some tips or critiques on my program. Currently I am at about 171lbs. and would like to drop 10lbs. or so by the end of October. Anyway, I have like 5 weeks to lose 10lbs. and I thought it would not be a hard goal to attain, but I could be wrong. If 2lbs. is a lot to lose in one week, please tell me what I need to do in order to lose that much please. Here is my program.

    My Exercise Program:
    Sunday: 1hr. of cardio (stairmaster in intervals, 20min/session)
    Monday: Chest 5X6-8 dumbell press
    3X8 incline press
    Shoulders:3X8 military press
    3X10 rear delt raises
    Triceps: 2X25 tri-kickbacks or pulldowns
    Tuesday: 1hr. of cardio (stairmaster for 30 minutes and Elliptical for 30 min)
    Wednsday: Back 3X10 dumbell rows

  2. #2
    BigMike J's Avatar
    BigMike J is offline Anabolic Member
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    the exercises don't mean shit without the right diet, what does your diet look like?

  3. #3
    BigMike J's Avatar
    BigMike J is offline Anabolic Member
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    All your questions can be answered with a simple search on "weight loss" But here are a few tips off the top of my head.

    1.Don't go near the light (especially sunlight it will kill you)

    2.Don't drink any water, don't get wet

    3.And the most important, never i mean never no matter how much you want it, never eat after midnite. You got it

    If you follow those simple rules you will not turn into a gremelin.

    peace out

  4. #4
    BigMike J's Avatar
    BigMike J is offline Anabolic Member
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    Ok seriously here are some simple easy to follow tips for weight loss

    1. don't eat any carbs after 5:00pm
    2. don't eat anything after 9:00
    3. cardio first think in the morning every morning before you eat
    4. 5-6 small meals a day
    5.drink alot of water to help your fat loss
    6. eat quality proteins( lean meats)
    7. did i mention to take it easy on the carbs?

    As far as your exercise program goes i don't think you should worry about isolating any muscle but instead focus on the big 3 which includes

    Bench press
    Deadlift
    squat

    I would say about 6 to 8 sets of each for 8-10 reps, focus on going heavy, any added muscle mass will only help you in the longrun.

  5. #5
    SwoleCat is offline AR Hall of Fame
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    Stopping carbs at 5 p.m. is a gross generalization. If one trains at 5:30 or 6:00 p.m., carbs are going to be needed after the training session.

    Myself and clients, we train at about 5-6, and have TWO postworkout meals containing carbs/protien (one liquid one solid) and this is on my CUTTING program. They are gettting shredded to hell mind you.

    It's all indicative of activity and recovery and what your body needs for what you have done and what you are going to do! Have your cardio/diet/training all in order for your goals. Therein lies the answers.

    ~SC~

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