work out routines/first time on the sauce

[Minotora]

what up everyone, just pic up my gear, this will be my first time on, i was wondering if anyone has any good workout routine that i can use, my goals are to add some muscle i would also like to lean up . is this possible to still add mass and still shed weight at the same time? i've read some articles say it has to be one or the other? my stats are 5'9 and 235lbs i would like to be around 200 - 210lbs is this a realistic goal or am i setting the mark to high, i will be running test en 400mgs a week i also have var and clen, what do you guys think about this cycle? i'am new to the whole anabolic thing so if you guys could help me out that would be great, cheers

[natenator]

Diet will be the major factor.

Training really only changes with my calories. If I am trying to gain, I up the volume as well as the calories. If dieting I do less volume, more intensity and obviously less calories.

Gear makes recovery from workouts easier and does make you a bit stronger over time but it'll be your calories which determine (in my opinion) HOW you workout.

I suggest doing one thing or another - diet or lean bulker - as it is hard to do both at the same time.

As I mentioned... diet will be the ultimate determining factor in your success.

[canadianmuscle0803]

400mg test is good for a first cycle, add the var and clen at the end of your cycle, as Natenator said, diet is key, give us a look at your diet right now and maybe we can help you more.. I train as heavy as possible off and on steroids..

whats your diet and training look like now?

[tex]

go heavy....i say HIT,5X5 or DC

[Minotora]

workout routine
monday chest & arms,abs
(db bench press 3 set 8,6,4) (incline bb bench press 3sets 8,6,4 ) (decline bench press 3 sets 8,6,4) (barbell curls 3x6 )(incline curls3x6 )(dips2x8 )(pushdowns 3x6) (hanging knee raises 2x15) (knee ins 2x15)

tuesday legs
(bb squats 4x10,8,6,4 )(leg press 2x8 )(leg curls 3x8,6,4) (romainian deadlifts3x10)
wednesday off

thursday shoulders& tris,abs
(seated db press3x8,6,4 )(bent over lateral raises3x8,6,6) (db lateral raises 2x8,8) (skull crushers3x8,6,6)(dips3X8,6,6) situps 2x15 crunches 2x15 jackknifes 2z15

friday back
(pull ups 3xfailure) (bent over rows 3x8,6,4) (seated cable rows 3x8,6,4)
sat&sun off

deit
(6:00) 50 grams of protein,5g gluteimine w/skim milk,1 cup of oat meal
(9:30)25 g of protein w/ water, 1 peice of fruit
(12:00)1 chicken breat w/ i cup of brown rice or whole wheat pastea,1 peice of fruit
(3:00 pre workout 25 g& small handful of walnuts)
(5:30 post work out 25 g protein,5 g gluteimine w/water
10:00) 25g of protein or cottage chesse)

* note the time lapse between 5:30 to 10 i pretty much leave the gym and then head over to another gym where i train mma so i don't have time to eat a proper meal, i have about maybe a hour time frame where i could eat somehting light if anyone has any suggestions on what i should eat

thanks again for the help cheers

[ironwill]

Im sure others will direct you with more detail....i dont have time to write a long blurb....you need to increase your protein by @ least 80-100 percent...
depending on what diet you choose, you will need more fats or carbs......
or at least cycle your carbs.....

[nisser]

I'm really confused though...you want to lose 25-35lbs AND gain muscle at the same time? it seems to me that you're really overweight at the moment. Just diet down first before starting your cycle.

edit: and once you're done dieting and get on cycle, take your current diet and multiply it by 4-6. I'm not even joking, what is that lol

[#8]

workout routine
monday chest & arms,abs
(db bench press 3 set 8,6,4) (incline bb bench press 3sets 8,6,4 ) (decline bench press 3 sets 8,6,4) (barbell curls 3x6 )(incline curls3x6 )(dips2x8 )(pushdowns 3x6) (hanging knee raises 2x15) (knee ins 2x15)

tuesday legs
(bb squats 4x10,8,6,4 )(leg press 2x8 )(leg curls 3x8,6,4) (romainian deadlifts3x10)
wednesday off

thursday shoulders& tris,abs
(seated db press3x8,6,4 )(bent over lateral raises3x8,6,6) (db lateral raises 2x8,8) (skull crushers3x8,6,6)(dips3X8,6,6) situps 2x15 crunches 2x15 jackknifes 2z15

friday back
(pull ups 3xfailure) (bent over rows 3x8,6,4) (seated cable rows 3x8,6,4)
sat&sun off

deit
(6:00) 50 grams of protein,5g gluteimine w/skim milk,1 cup of oat meal
(9:30)25 g of protein w/ water, 1 peice of fruit
(12:00)1 chicken breat w/ i cup of brown rice or whole wheat pastea,1 peice of fruit
(3:00 pre workout 25 g& small handful of walnuts)
(5:30 post work out 25 g protein,5 g gluteimine w/water
10:00) 25g of protein or cottage chesse)

* note the time lapse between 5:30 to 10 i pretty much leave the gym and then head over to another gym where i train mma so i don't have time to eat a proper meal, i have about maybe a hour time frame where i could eat somehting light if anyone has any suggestions on what i should eat

thanks again for the help cheers

when you say "25 g protein" is this all coming from whey sources. it looks like your only have whey and chicken there as your meal choices. lean ground beef, or any ground meat for that matter are excellent choices for meals, are easy to cook, and taste good on almost anything. up your meat protein as already mentioned, and watch your carbs or you'll bloat.

[natenator]

I'm really confused though...you want to lose 25-35lbs AND gain muscle at the same time? it seems to me that you're really overweight at the moment. Just diet down first before starting your cycle.

edit: and once you're done dieting and get on cycle, take your current diet and multiply it by 4-6. I'm not even joking, what is that lol
25-35lbs is not REALLY overweight. I routinely diet down 50-60lbs over a 20 week period for a contest. Dieting would be a lot easier if I didn't have to diet that much but I surely wouldn't consider myself to be REALLY overweight nor would I consider him to be REALLY overweight.

[nisser]

Given the diet that he posted (look at it again :P ), I'm guessing he really is.

[natenator]

Given the diet that he posted (look at it again :P ), I'm guessing he really is.
maybe but I don't know a whole lot of guys who train MMA that are really overweight.

[O-Train]

Your workout routine looks like a bodybuilding type program but you also train MMA? I would think if you started some high intensity circuit training, similar to what MMA fighters do, you would lose a ton of weight. You can also incorporate cardio into your weight training as a circuit. It raises your metabolic rate over the entire length of the workout. So instead of doing 1hr of straight cardio you do 1 exercise then 5 minutes cardio than another exercise etc...

If it were me I'd do a high intensity rest pause style workout with cardio as active recovery. Although you may burn out from it/puke. Training MMA afterwards would be brutal. It's all about priorities, you have to figure out your ultimate end goal before you can figure out how to get there.

[Minotora]

do you guys think i should try dave palumbo deit or tkd deit, do you think it will dramaticaly affect my energy levels durning my weight training and mma training,