Which Diet & Training Program Would Be Best For Fat Loss & Muscle Mass?

By Diet | Dec 17, 2009

the diet must be suitable for a man, i want to loose fat and gain muscle mass

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2 Comments so far
  1. Brendon C. December 17, 2009 12:07 pm

    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

  2. My Voodoo December 17, 2009 6:16 pm

    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…

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