too much? too little?

Package

hi all. just a quick question.

im 9 1/2 stone, 5 ft 7 , a bit athlethic and going to the gym most days.

each day, i start with about 30-40 weights then 30 mins jog.

now im trying to lose a bit of body fat while keeping the muscle up and put some on top...

should i be jogging less? or more?

ps. my diet is good, i dont eat fatty foods or carbs, well, a small bit in the mornings.

TommyKnocker

Hi Package

Can I ask if you are male or female?

9.5 st for someone of 5' 7" does not sound that heavy. I am 5' 6" and 12 st @ around 12% body fat and am in no way big. In fact I intend going to 13st once the Summer is over.

However your question is about dropping body fat and IMHO I think you would be better swapping your jogging (which suggests steady state cardio to me) for High Intensity Interval Training (HIIT) or maybe some Metcon (crossfit) type workouts, as I think this type of training coupled with a good diet and weights routine gets results faster.


Best Regards,

M

Package

B-Builder wrote: »

Hi Package

Can I ask if you are male or female?

9.5 st for someone of 5' 7" does not sound that heavy. I am 5' 6" and 12 st @ around 12% body fat and am in no way big. In fact I intend going to 13st once the Summer is over.

However your question is about dropping body fat and IMHO I think you would be better swapping your jogging (which suggests steady state cardio to me) for High Intensity Interval Training (HIIT) or maybe some Metcon (crossfit) type workouts, as I think this type of training coupled with a good diet and weights routine gets results faster.


Best Regards,

M

sorry, im male. yeah im far from heavy,, have a small pouch, and i mean small, around the bottom of my belly, plus, my love handles leave a little to be desired.

so im actually looking to put on about 1 stone or so , but drop the thick skin so my 6 pack can show through, lol..

ill goog that type of workout now thanks. im only back in the gym a week or so , so i had planned in the next week to get the weights up to 1 hour and the cardio up to one hour, so B-Builder. after 1 hour of weights you suggest the HIIT thingy yeah??

TommyKnocker

Hi Package

Can I ask your age?

Apart from what is termed "newbie gains" it is usually not possible to drop body fat at the same time you increase lean mass. This is because to cut body fat you need to be eating slightly less calories daily then your body requires for energy, thus forcing it to use some of it's fat stores to make up the difference. Like wise to gain lean mass you need to be eating slightly more calories daily than your body needs while also lifting heavy in the gym so that your body uses the extra calories for muscle repair and growth and not just store it as fat.

So IMHO, at 5' 7" and only 9.5st I think you should concentrate on building up a bit first while aiming to keep you body fat low, which is done by eating clean and training hard consistently.

I would recommend having a look at either

• Start Sterngth
• Strong Lifts 5x5

For good well proven workout routines which will get you stronger and bigger (once you are eating to support your training and muscle growth).

As for the cardio. While you are looking to gain lean mass I would do something like 20-30 minutes of cardio on non weight training days, mixing between intervals and steady state cardio and of course eating a slight daily calorie surplus.

When it comes time to drop body fat to show the 6 pack, I would do mostly HIIT or metcon type workouts (20-30 minute hard sessions) on non weight training days. Sometimes I would throw in Tabatha session after a weights workout or maybe a 30 minute steady state cardio session after the HIIT/Metcon workout, and of course eating a slight daily calorie deficit.

There is a lot of good information on healthy diets in the following to threads

• Fitness the Basics (Incl. Diet & Nutrition)
• Nutrition 101

And for some ideas of Metcon type workouts, have a look at this thread

• The Metcon Thread

Hope some of this is helpful.


Best Regards,

M

Package

thats some fantastic help there my man. thanks very much for the help and the time taken

im 32 but hopefully still feel a bit younger, lol..

this is my body shape



so hopefully taking your advice ill be able to build on that.

gentleman