Workout question - add muscle or lose weight first?

nutrition. nutrition. nutrition. Precision Nutrition work out and get your nutrition dialed in. its gonna take testing to get you ripped but the basics should get you half way there. precisionnutrition.com does it very well
 


This thread could go on and on, but I think the OP should do his own research and draw his own conclusions.

I have included some of the information I have found helpful in the past, and it may englighten some of you as to whats important and what's not.

(I don't like to whore out someones site with no form of compensation provided, but Lyle knows his shit...)

Lose Fat

The Fundamentals of Fat Loss Part 1 | BodyRecomposition - The Home of Lyle McDonald
The Fundamentals of Fat Loss Diets Part 2 | BodyRecomposition - The Home of Lyle McDonald



Gain Muscle

Training
Beginning Weight Training Part 1 | BodyRecomposition - The Home of Lyle McDonald
Beginning Weight Training Part 2 | BodyRecomposition - The Home of Lyle McDonald
Beginning Weight Training Part 3 | BodyRecomposition - The Home of Lyle McDonald
Beginning Weight Training Part 4 | BodyRecomposition - The Home of Lyle McDonald

Baseline Diet
The Baseline Diet: Part 1 | BodyRecomposition - The Home of Lyle McDonald
The Baseline Diet 2009: Part 2 | BodyRecomposition - The Home of Lyle McDonald
 
Quick question for you guys:

Does anyone else have arms that are out of proportion? I have some decent bi/triceps but my forearms are scrawny. I have those grip things for forearms and do some basic forearm exercises but despite my arms getting toned and cut, they're still relatively skinny.

Any ideas how to get them bigger? In B4 fapping.
 
iamthewalrus said:
Quick question for you guys:

Does anyone else have arms that are out of proportion? I have some decent bi/triceps but my forearms are scrawny. I have those grip things for forearms and do some basic forearm exercises but despite my arms getting toned and cut, they're still relatively skinny.

Any ideas how to get them bigger? In B4 fapping.
Click to expand...

Forearm Exercise Menu

+

Caloric Surplus
 
I will add a little of my slice to this pie.

I agree with eating about 6 meals a day, moderate portions, healthy, plenty of chicken breast, maybe protein shake in between. Keep your body loaded with good carbs, protein, and vitamins. Also, drink plenty of water maybe a gallon per day.

I think when you want to gain weight just keep eating and working out. Because you need fat to convert to muscle. Get the muscle first than start to cut.

Workout:

Every 2 week change your workout up. Put 2 days within each month to go heavy as bench press, curls, rows, pulls down, and i mean everything heavy. Low reps high sets. Like 6-8 sets with reps of 4-6.

After you have done the heavy days start doing high intensity workout (HIIT) or circuit to gain endurance. For example triangle workout, you climb your bench press starting from 115 to 225 (6 sets) with reps going 12 ending with 8, than work your way down from 225-115 (6 sets) 8 to 12 each set. This build endurance and will add strength. This will develop that endurance that is needed when you are doing heavy to push pass that struggling point when doing your max weight. You should switch up your workout every 2 week (muscle confusion).

I guess just eat healthy and workout hard every single session. Don't fuck around with the pussy weights and really put effort to the workout. You get what effort you put in. Stay focus and determine.

Lastly, get on some preworkout concentration such as No Xplode or Pump before you workout and it will get you hype as fuck and you will never get tire:angryfire:.
 
iamthewalrus said:
Quick question for you guys:

Does anyone else have arms that are out of proportion? I have some decent bi/triceps but my forearms are scrawny. I have those grip things for forearms and do some basic forearm exercises but despite my arms getting toned and cut, they're still relatively skinny.

Any ideas how to get them bigger? In B4 fapping.
Click to expand...

Barbell wrist curls.
 
iamthewalrus said:
Quick question for you guys:

Does anyone else have arms that are out of proportion? I have some decent bi/triceps but my forearms are scrawny. I have those grip things for forearms and do some basic forearm exercises but despite my arms getting toned and cut, they're still relatively skinny.

Any ideas how to get them bigger? In B4 fapping.
Click to expand...

Do you only do bench pressing and bicep curls by any chance? Incorporate deadlifts into your routine. Also squats, chin ups, overhead presses and bent over rows
 
see bottom workouts for something to add for forearms
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chuongster said:
I will add a little of my slice to this pie.

Because you need fat to convert to muscle.


Every 2 week change your workout up. Put 2 days within each month to go heavy as bench press, curls, rows, pulls down, and i mean everything heavy. Low reps high sets. Like 6-8 sets with reps of 4-6.

I guess just eat healthy and workout hard every single session. Don't fuck around with the pussy weights and really put effort to the workout. You get what effort you put in. Stay focus and determine.

Lastly, get on some preworkout concentration such as No Xplode or Pump before you workout and it will get you hype as fuck and you will never get tire:angryfire:.
Click to expand...

My god don't listen to this at all. You can't directly convert fat into muscle. Switch up your workout every week swapping barbell for dumbells and different exercises. Workout as much as you can with dumbells rather then actual machines at the gym. Lastly lift as much as you can. Chances are if you are a beginner, you won't be able to bench 225. Start with something you can bench and work from there. Too many fucking people go too hard in the beginning and end up fucking themselves in the ass by burning out or seriously injuring a muscle.
 
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Another great resource to get started in the right direction with weights...

[ame=http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421]Amazon.com: Starting Strength (2nd edition) (9780976805427): Mark Rippetoe, Lon Kilgore: Books[/ame]

It can be found for free with a little creativity...
 
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If you're not diabetic, you could try the Cyclic Ketogenic Diet. It's one of the best, if not the best, muscle sparing diets out. That's why a lot of pro and amateur bodybuilders use it pre-contest. It cuts you up quick.

It's extremely strict, but I consider that a plus as you are less likely to cheat.
 
Bulk and cut, or cut and bulk? Same shit.

Good luck, New Year resolution faggots, you parade a lot in my gym today, doing curls in the squat rack, bench with bad form, and fatties everywhere hitting the treadmill.

3 weeks in the NYR gang will disspate like a bad fart, when Valentine rolls around they're practically gone. While they're still here I'm going to humor them, in a non patronizing way. (ha)
 
iamthewalrus said:
Quick question for you guys:

Does anyone else have arms that are out of proportion? I have some decent bi/triceps but my forearms are scrawny. I have those grip things for forearms and do some basic forearm exercises but despite my arms getting toned and cut, they're still relatively skinny.

Any ideas how to get them bigger? In B4 fapping.
Click to expand...

Do you do any Oly lifting? Superset cleans or deadlifts with pullups and you have yourself a pretty intense forearm workout that will also be hitting most of the major muscle groups in your body. If your forearms aren't burning by the 3rd or 4th set of exercises you're lifting too light.
 
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