Training Advice for a beach body?

[Manny735]

I understand the whole diet thing...but how about training?


Would you recommend high reps 15-20 at so so weight?
8-12 to failure?

6-8 heavy sets?

Im not really looking to become huge.

Im at about 25% body fat

5"11

244 pounds

Lean body mass is 183 pounds.


I have asked this question before but not in detail.

Im a corporate guy so have to wear alot of suits,ties and stuff...so having a huge chest,back,shoulders would make me stand out like a sore thumb.

I dont want to be a skinny pinner but just enough muscle to look good.

Your help would be greatly appreciated.


I have done 15-20 reps for the last 15 years...finally i am looking for change....im sick of just being overweight and average.


Thanks in advance.

[xlxBigSexyxlx]

Go heavy 6-10 reps.

Diet.

Cardio.

Diet.

Cardio.

Oh yeah, and go heavy

[Manny735]

Go heavy 6-10 reps.

Diet.

Cardio.

Diet.

Cardio.

Oh yeah, and go heavy

Thanks and thats the answer i was looking for..god bless.

[Critical Mass]

Heavy diet and heavy weights.

[bcbrett]

Diet and Cardio are the two most important aspects in getting a beach body if you are not already gifted with one. And in that order.

[melloboi]

im new here, but im a sports scientist, and these boys have hit the nail on the head. dont listen to the 15 reps will tone your muscles! It wont, you'll probably make no decent gains and be disappointed. Cardio @ 60-70% of max heart rate, and get the heavy lifts in!

[NewMuscle83]

^^^^^^^^^yeah, but if you do cardio at that low of intensity, I recommend you do it for 45 minutes at a time, 4-6 times a week. And don't worry about endurance, it barely takes any effort to get to 60-70% of MHR.

Figure out what your maintainance calories are for your body, and cut 'em by 500 cals a day. spread 'em over 6 meals, and keep carbs low for a couple of days, and high for a couple of days. lift 3-5 times a week, and stay in the 6-12 range.

I guarantee if you follow the above you'll be at beach body in 3-4 months. well...maybe not exactly beach body, but you should drop to 15% bf or lower..

[melloboi]

^^^^^^^^^yeah, but if you do cardio at that low of intensity, I recommend you do it for 45 minutes at a time, 4-6 times a week. And don't worry about endurance, it barely takes any effort to get to 60-70% of MHR.

Figure out what your maintainance calories are for your body, and cut 'em by 500 cals a day. spread 'em over 6 meals, and keep carbs low for a couple of days, and high for a couple of days. lift 3-5 times a week, and stay in the 6-12 range.

I guarantee if you follow the above you'll be at beach body in 3-4 months. well...maybe not exactly beach body, but you should drop to 15% bf or lower..

word!!! i forgot to mention cardio length! better to do longer and lower than higher and shorter if your trying to preserve muscle too

and i assumed you had diet sorted from what you said in your opening post

let me know how you get on

[remotely queued]

start with a weight you can do 6 reps with. gradually add reps until you can do about 8. then add more weight so back down to six.

"It’s estimated a proper BodyOpus diet with the use of Primobolan, Winstrol and Anavar can yield an average fat loss of 15-20% bodyfat as well as a muscle gain of around 10-15lbs. in a 12-16 week period. Thus, a 260lbs. male with 27%-30% bodyfat, can lose about 20% bodyfat while packing on about 15-20lbs. of muscle in about 16 weeks. That’s about 3lbs. of fat loss per week, along with about 1 lb. of muscle gain per week"

quote from isteroid.com. don't know exactly how you'd achieve this but man...kinda makes me drool.

[eatrainrest]

if your doing cardio post workotu stick to 20-30 and if AM go up to 45

[bcbrett]

start with a weight you can do 6 reps with. gradually add reps until you can do about 8. then add more weight so back down to six.

"It’s estimated a proper BodyOpus diet with the use of Primobolan, Winstrol and Anavar can yield an average fat loss of 15-20% bodyfat as well as a muscle gain of around 10-15lbs. in a 12-16 week period. Thus, a 260lbs. male with 27%-30% bodyfat, can lose about 20% bodyfat while packing on about 15-20lbs. of muscle in about 16 weeks. That’s about 3lbs. of fat loss per week, along with about 1 lb. of muscle gain per week"

quote from isteroid.com. don't know exactly how you'd achieve this but man...kinda makes me drool.

I would not recommend doing any AS without lowering body fat first. With such a high bf% you are just asking for undesirable sides. As well 16 weeks with no test in your body could have very negative effects on your body when you decide to come off even with proper pct. Who estimated that the cycle you have listed will provide these results. This seems like a gimmick that is 100% untrue

[remotely queued]

I would not recommend doing any AS without lowering body fat first. With such a high bf% you are just asking for undesirable sides. As well 16 weeks with no test in your body could have very negative effects on your body when you decide to come off even with proper pct. Who estimated that the cycle you have listed will provide these results. This seems like a gimmick that is 100% untrue

do a google search for "best cutting steroids"

click on the first link

second paragraph from the bottom.

i am actually looking to lower my body fat before starting a cycle just to be careful. but according to this guy.....

[(1*)]

forget about the steroid thing.. to much bf. don't pay any attention to that post. there's more to it than that. besides, winstrol can cause injury if mixed with cardio when you aren't in check with your body. you could damage your joints.

what is your diet?

[Jfew44]

I understand the whole diet thing...but how about training?


Would you recommend high reps 15-20 at so so weight?
8-12 to failure?

6-8 heavy sets?

Im not really looking to become huge.

Im at about 25% body fat

5"11

244 pounds

Lean body mass is 183 pounds.


I have asked this question before but not in detail.

Im a corporate guy so have to wear alot of suits,ties and stuff...so having a huge chest,back,shoulders would make me stand out like a sore thumb.

I dont want to be a skinny pinner but just enough muscle to look good.

Your help would be greatly appreciated.


I have done 15-20 reps for the last 15 years...finally i am looking for change....im sick of just being overweight and average.


Thanks in advance.

I'm not trying to flame here, but it seems like you are a big guy. Maybe it's just me, but having more muscle mass, especially that people can see under a suit, is a power thing. I love sticking out like a sore thumb. I just don't like being the guy that blends in. No offense to you, if that's what you're looking for.

If you want to lose the fat, cardio 60-70% of your max HR, diet, diet, and diet. Don't worry as much about the reps. Stick with 6-12 reps per set.