Help with workout schedule

[claremontboff]

Hi
I'm completely new to this part of the forum and I was wondering if you guys could help.
I'm 5'75-5'8, 160 lbs. I have a 32-33 inch gut and I really want to lose a few pounds here and there, especially my waist. Also, I'd like to build some muscle mainly around chest, shoulders and back with some arms. I'm trying to work out because I want to look good in a suit so nothing crazy. What's a good schedule and workout plan? Any ideas? Also how should the diet be composed of? Thanks guys.

 

[turbozed]

Originally Posted by claremontboff

Hi
I'm completely new to this part of the forum and I was wondering if you guys could help.
I'm 5'75-5'8, 160 lbs. I have a 32-33 inch gut and I really want to lose a few pounds here and there, especially my waist. Also, I'd like to build some muscle mainly around chest, shoulders and back with some arms. I'm trying to work out because I want to look good in a suit so nothing crazy. What's a good schedule and workout plan? Any ideas? Also how should the diet be composed of? Thanks guys.

Just curious. Why do you just want to build muscle on your upper-upper-body?

 

[jaw4527]

google Rippetoe workout

diet is 6 meals per day, high protein (~1g/lb of body weight), ideally calories come 40/40/20 protein/carbs/fat. eat clean -- lean meats (chicken, turkey, eggs), complex carbs (whole wheats/whole grains), good fats (olive oil, eggs yolk, avocado, peanut butter) etc.

 

[turbozed]

Google "Starting Strength Wiki"

 

[Metlin]

Originally Posted by turbozed

Just curious. Why do you just want to build muscle on your upper-upper-body?
+1. You'll look like a chicken, and it is more healthy for you to be well-rounded. First of all, you cannot spot-lose fat on your body. What this means is that you cannot lose fat in just one part of your body (e.g. just your stomach) while gaining mass (muscle) elsewhere Since you seem to be a little bit on the heavier side anyway, what I would recommend is to bulk and cut. Start eating calorie + protein rich food before and after your workouts. This will make sure that your body actually uses the calories that you just consumed for the workout. Ensure that your diet has a lot of protein, good fats (not trans-fats), omega 3 rich foods, and a good supply of veggies and greens. And hydrate yourself frequently. I would recommend 1 gm protein/lb of lean body mass. You can slowly cut your calories (and fat, to some extent) during times when you're not working out, and that should help you slowly bulk up while losing some of your body fat. Break down your days into arms, chests, legs, cardio etc. As someone who gains a beer gut fairly easily, I find that HIIT works for me (High Intensity Interval workout -- e.g. run as fast as you can for a minute, jog at a decent pace for a minute and continue doing this for about 30 minutes). Once you've a good base, you can cut by going into a calorie deficit and working out until you're where you want to be. A low body fat percentage + good workout regimen will get you there easily. And remember to have a cheat day -- it makes a lot of difference. In my personal experience, the former usually takes 6-12 weeks, and the latter takes 8-12 weeks. But it's definitely worth it in the long run. Most people cycle it (i.e. bulking during winter and cutting during summer). I'm not necessarily seasonal, and my bulking/cutting periods are much shorter than most. Then again, I climb and my goal is primarily strength and getting in shape for that, rather than anything else. This is just what works for me, of course -- what works for you may be quite different. If there's one thing I've learnt, it is that what works for one person may not work for another.