I need a plan please. weight loss and muscle gain

**meangene1975** · 03-03-2009, 03:41 PM

I am starting ciponate this week. I need a work out plan slash schedule to help with muscle gain and fat loss. I will work hard and stay disciplined. I just need a plan.

***D7M*** · 03-03-2009, 03:43 PM

so you are starting cyp without even getting anyone's feedback on the last thread you started?

sheesh

**meangene1975** · 03-03-2009, 03:47 PM

no my doctor prescribed it me on a 13 week deal once a week injections. said my test numbers where low

***D7M*** · 03-03-2009, 03:48 PM

Originally Posted by meangene1975

no my doctor prescribed it me on a 13 week deal once a week injections. said my test numbers where low

oh well, you didn't say that from the beginning....

**meangene1975** · 03-03-2009, 03:55 PM

My bad . What do think?

***T-MOS*** · 03-03-2009, 04:13 PM

how many threads do you need to ask the SAME question???

http://forums.steroid.com/showthread.php?t=377405

**meangene1975** · 03-03-2009, 04:22 PM

I guess ill keep asking until i get some feedback instead of referals to other links. especially one I dont understand. I want to do this right, that is why Im here. I dont want to make any mistakes on diet, work out or supplements. I just want so answers from people that know.

**Nooomoto** · 03-03-2009, 05:47 PM

Diet: Don't eat bad food. Eat quality calories. At the very minimum, 4k a day. Adjust protein:carb ratio accordingly to suit your needs.

Workout Plan:
Monday
Bench Press – 10 sets – 3 reps
Close Grip Bench – 3 sets – 3 reps
Light Shoulder Press – 2 sets – 8 reps
Light Front Delts – x sets – x reps
Light Side Delts – x sets – x reps
Heavy Bar Pushdowns - x sets – x reps

Wednesday
Squat – 10 sets – 3 reps
Deadlift – 10 sets – 3 reps
Partial Deadlift – 3 sets – 3 reps

Friday
Leg Curls – 4 sets – 8 reps
Leg Extension – 3 sets – 12 reps
Leg Press – max
Calf Raises – 2 sets – 20 reps
Barbell Shrugs – 4 sets – 10 reps
Hammer Rows Single – 3 sets – 8 reps
Pulldowns – 3 sets – 10 reps
Dumbbell Hammer Curls – 3 sets – 10 reps

You're a powerlifter now...GOOD LUCK!

**meangene1975** · 03-03-2009, 06:05 PM

appreciate it. I am surprised with the low reps. Why is that

**Nooomoto** · 03-03-2009, 06:49 PM

Originally Posted by meangene1975

appreciate it. I am surprised with the low reps. Why is that

You do low reps with extremely heavy weight - power lifting.

**reardbandit** · 03-03-2009, 07:14 PM

How long have you been lifting, meangene? I just wonder, and I don't mean any disrespect, but most guys who have been lifting a while know at least the fundamental aspects of programs and their design. I understand if your doc prescribed you the gear and you need to lift, but if you are inexperienced, I would recommend a trainer.

Reason being, everyone is a little different. What may work for one may not work at all for another. I am a part time PT, and I've seen that a lot in the clients I work with.

**meangene1975** · 03-05-2009, 04:05 PM

I was real active in gym up until about 21 and now im 34. I always thought high reps mean tone and heavy lifting less reps meant bulk

**reardbandit** · 03-05-2009, 04:52 PM

As far as toning and bulking goes, your diet has more to do with that than anything else. That is another reason I suggested a PT, maybe even a nutritionist. Since your health insurance covers your gear, take the money you would have spent their and get maximum gain from it. Too many people get wrapped around the axle about what they do in the gym. Diet and recovery is every bit as important, if not more, than any specific routine or anything you do in the gym.

**meangene1975** · 03-05-2009, 07:43 PM

appreciate it bandit. I am reading alot and having a hard time with acronyms and some terms and get even further confused when i read sometime. Im5 10 235 lost 12 lbs recently but lost 3 lbs of muscle too. I dont want to make that mistake anymore. I thought i was eating good but i here im not. its just alot to learn at one time. Who would you reccomend on here to help with diet and plan that i may pay to get results from. I need a pro because there is a lot of opinions.

**reardbandit** · 03-08-2009, 08:33 PM

I dunno about on here, like you say there are a lot of conflicting opinions, guys with differing goals than you, etc. I read your post stating you wanted muscle gain and fat loss. At 5'10 235, it seems you could slim down quite a bit, and then once you get to a good baseline, then you could begin to add lean mass from there. I am guessing you have some extra bodyfat hanging around that could go first.

This is why I would recommend at least a PT, if not a nutritionist as well. Make sure you explain your goals to them as well. You don't wanna get some food doc that tells you to eat nothing but lettuce and do a lot of cardio and you end up looking like a Runners World model.

It is just very difficult to recommend to much of a course of action for someone over the internet. I understand that some of the top trainers today can do it (and do), but I certainly am not one of them. If you want some trainers, I would suggest Jason Feruggia, Zach Even-Esh, or Craig Ballantyne as a starting point. Google those guys and check out their websites. They are truly experts in their fields.