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2009/08/09, 12:24 AM
Hi to all,
I joined FT a year and half ago attempting to drop some excess weight (from 215 to 185). Well I made it through the first two weeks of training but ran into time constraints, confusion over exercises and missing days.
Well I'm back and have updated my goals in my profile and will state them here.
As of today my body weight fluctuates between 200 and 205 in a normal week with no exercise. My scale claims a 25& Body fat.
My goals are:
Weight lose of 15-20lbs to 185-190. A build up in muscle mass towards a 15 to 18% body fat.
Now I have some questions concerning my selections on the Fitness Plan and Nutritional Plan.
First off the Fitness Plan.
As of now, I have these options selected.
Workout 5 times a week
Intermediate fitness level
Free and Machine weights
Weight Loss & Definition Training
and the following special packages selected for workout, Chest, Thigh, Wide Shoulders, and Abs.
For Nutritional Plan
Fast Matabolic Rate
Medium Activity Rate
Nutrional Goal of Fat Loss and Toning.
My questions are these...
with my goals in mind of losing 7-10% Body Fat and target weight of 185-190 from a starting weight of 205..
For Fitness Plan..
Should I select 'Weight Loss & Definition Training'
or 'Gain Muscle Mass & Size training'
For Nutritional Plan
Should I select 'Fat loss and toning'
or 'Increase Muscle Mass'
and Metabolic Rate - Slow or Fast.
I realize this questions might seem self-answer but the reason I ask is because the weight loss of ~20lbs is small, with the emphasis on Fat Loss AND Muscle Mass gain.
and as far as metabolic rate I'm unsure. I'm in much more favor of the slow due the way lower calorie suggestions. But I also know my body weight can fluctuate several pounds during minimal activity.
Thanks everyone. I have several questions concerning supplements I will ask in the appropriate forum also concerning my new workout.
I'm planning on starting my workout schedule next sunday..and use this week as a "primer" to get my body back started with some cardio and max lifts so it will not go into shock and so I have some idea of weights to work with.
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2009/08/09, 12:50 AM
btw. One problem I while be working with is having a extreme lack of upper body natural strength. My shoulders, back, and chest have always lacked much strength.
My chest is the biggest part of mine that I want to change from stored fat to toned muscle..but know it will be battle, and believe it will be harder due to my genetics.
I'm going to try to get some measurements to start off with.
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2009/08/09, 01:19 AM
Well I need to go get a real measuring tape.. but used a makeshift one for tonight.
Neck - 16.5"
Waist - 36.5"
Ab - 39"
Chest - 42.5"
Shoulders - 52"
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2009/08/10, 11:43 AM
Well..after more reading I think I have found my answers to most of my questions.
As you can't gain muscle mass while trying to cut fat lose through a calorie deficit.
I will go with the 'Weight Loss and Definition Training'
along with the ' Fat Loss and toning' and a slow metabolic rate.
Now to figure out what to eat and when properly. Especially carbs, I have been doing a lot reading on the different sugars, GI Levels, and the different proteins. But I think this has jsut left me even more confused about a diet for Losing fat instead of building mass.
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