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2002/09/18, 10:20 AM
I weigh 174 lbs and am 5' 10". I am looking to drop my BF from 17% to 8%-10%. I do weights 3 days per week and cardio and abs(running/sprints/aerobic - 30-45 minutes) the other 3 days.
Currently I am doing a split of
1. Chest and Biceps
2. Legs and Shoulders
3. Back and Triceps
I break it up like this because I do supersetting (to save time) and I can keep the intensity because the muscles don't get overworked (i.e. Chest has nothing to do with biceps).
So, I have three questions:
1. If I keep my caloric intake at a maintenance level for my weight and height (approx. 2600 calories) would not my excess 8%-9% BF be enough fuel for the little bit of muscle I want?
2. I find I need to do a 8,6,4 set of each exercise (instead of the 12,10,8) to make it intense enough when working the muscle only once per week. Is this OK given my info above?
3. Is muscle soreness (for a couple of days after a workout) a good indication the muscle is being worked sufficiently?
Sorry for the length but eager to get help.
Cheers,
stepwise
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Stepwise
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2002/09/18, 03:57 PM
1) I don't think you will drop your bodyweight if you are "maintaining" your caloric intake. Your body adapts quickly so you may actually have to drop your calories even further to help you drop your bodyfat %.
2) This is fine.
3) Muscle soreness is caused by a buildup of lactic acid. If you haven't worked out in a while, you will get sore your first time around as your muscles are not used to the stress. However, it doesn't necessarily mean that you have worked your muscles sufficiently.
Hope this answers your questions. Good luck!
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**_Robert_**
Pain is temporary; glory is forever!
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2002/09/18, 04:25 PM
Thanks Robert,
My only concern with dropping calories is that muscle growth will be stifled in some way.
Just to be clear I don't necessarily want to drop bodyweight just bodyfat. Basically, I want to increase muscle mass (slightly) and drop bodyfat simultaneously using the 9% extra bodyfat I already have. Since muscles are fueled by fat (and protein) and muscle growth burns fat, shouldn't I be able to do this while maintaining my caloric intake?
Cheers.
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Quoting from rpacheco:
1) I don't think you will drop your bodyweight if you are "maintaining" your caloric intake. Your body adapts quickly so you may actually have to drop your calories even further to help you drop your bodyfat %.
2) This is fine.
3) Muscle soreness is caused by a buildup of lactic acid. If you haven't worked out in a while, you will get sore your first time around as your muscles are not used to the stress. However, it doesn't necessarily mean that you have worked your muscles sufficiently.
Hope this answers your questions. Good luck!
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Stepwise
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