Which Diet & Training Program Would Be Best For Fat Loss & Muscle Mass?
December 17th, 2009 | 
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the diet must be suitable for a man, i want to loose fat and gain muscle mass
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Tags: 2 Responses to “Which Diet & Training Program Would Be Best For Fat Loss & Muscle Mass?”
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this is what i use as my workout:
Day1
Chest/Delts/Traps/Calves/Cardio
Bench press 6 sets: 10, 10, 6, 4, 2, 2
Dumbbell incline bench press 4 sets: 10, 10, 8, 6
Military press 5 sets: 10, 10, 8, 6, 4
Db shoulder press 4 sets: 10, 10, 8, 6
Bb shrugs 5 sets: 15, 12, 10, 10, 8
Upright rows 2 sets: 15, 15
Calf raises 5 sets: 20 reps on all sets
Abdominals 4 sets: max reps on all sets
Finish with 2-mile walk/run
Day2
Back/Hamstrings/Biceps/Triceps/Calves/…
Bent-over rows 5 sets: 12, 10, 8, 6, 4
Cable rows/Stiff-legged deadlift superset 4 sets: 15, 12, 10, 8 for each
Pull-ups 3sets: max reps on all sets
Bb curls/dips 4 sets: 12, 10, 6, 4 on curls; max reps on all sets for dips
Db curls/seated pr 4 sets: 12, 10, 8, 8 for each
Machine curl/standing rope extensions 3 sets: 15 reps on all sets
Calf raises 5 sets: 20 reps on all sets
Abdominals 4 sets: max reps on all sets
Finish with 2-mile walk/run
Day3
Chest/Delts/Traps/Calves/Cardio
Bench press 6 sets: 10, 10, 6, 4, 2, 2
Dumbbell incline bench press 4 sets: 10, 10, 8, 6
Military press 5 sets: 10, 10, 8, 6, 4
Db shoulder press 4 sets: 10, 10, 8, 6
Bb shrugs 5 sets: 15, 12, 10, 10, 8
Upright rows 2 sets: 15, 15
Calf raises 5 sets: 20 reps on all sets
Abdominals 4 sets: max reps on all sets
Finish with 2-mile walk/run
Day4
Back/Hamstrings/Biceps/Triceps/Calves/…
Bent-over rows 5 sets: 12, 10, 8, 6, 4
Cable rows/Stiff-legged deadlift superset 4 sets: 15, 12, 10, 8 for each
Pull-ups 3sets: max reps on all sets
Bb curls/dips 4 sets: 12, 10, 6, 4 on curls; max reps on all sets for dips
Db curls/seated pr 4 sets: 12, 10, 8, 8 for each
Machine curl/standing rope extensions 3 sets: 15 reps on all sets
Calf raises 5 sets: 20 reps on all sets
Abdominals 4 sets: max reps on all sets
Finish with 2-mile walk/run
Day5
Quads:
Leg Press: 4 x 15
Leg Extension: 4 x 15
Walking Lunges: 4 x 30-40 feet holding 40lb dumbbells in each arm
Cardio: 30 minute walk
try the a high protien med fat and low carb diet… it works for me but for each is own.. low cab works great for loseing fat and high protien helps protect muscle. and fats are anabolic it will up the test levels..Good thing.. its hard to do both at the same time fast loss and building muscle… due to the fact that you need excess cals to put on muscle and you need to cut cals to lose fat… kinda like a cycle…