Leave any comments or questions in the form below &... I'll answer back ASAP
JB
That diet should be good enough to start off with
Hi. Can you tell me if this is a good and healthy diet to build muscle? I'm 6' 200 lbs.
Breakfast/ Big bowl of oatmeal,fruit and veggie sausages
Snack/ Protein shake- O.J,dry milk powder, blueberries, cup of yogurt, and some walnuts
Lunch/ 2 PB&J sandwiches and fruit or a 12" subway sandwich
Snack/ Bowl of mixed fruit
Dinner/ 1&1/2 cups brown rice with chicken sausages and maybe a salad.
sometimes at night I eat cereal
Is this enough? Also I use P90x utilizing bands at a rep range around 6-8 reps. Thanks
overtrainer
That's something everybody has to figure out on their own but generally...
YES - if your muscle is sore then you want to wait till the soreness is gone til working that same muscle and usually...
at the beginning - you can workout the same muscle 1-2 times a week and as your workouts get more intense...
you'll have to do once a week and me personally...
I work the same muscle once every 10 days b/c my quality workouts are so intense
I just watched the squat video, I had guessed that it would require a bar guessed wrong
I want to start your work out plan to "Lose Fat, Build Muscle & Get Ripped". The problem i have though is that all of the exercises that i can select from for Group A of the super sets require a Lift Bar (except for squats) and i don't have access to one. Are there any other exercises that i can do for Group A that don't require much equipment, like the squats.
Tnx for ur reply again. Btw, if I'm overtraining, then when do I know when I should NOT workout? If my body is sore, is it okay to workout the next day or not?
Hayden
Don't do sumo
Do the regualr deadlift
I just started doing deadlifts but Im unsure on what variation to do. Ive heard of sumo deadlift which involves legs wide apart and grip close, and snatch grip which involves legs close together and grip wide apart.
Which one should I do to focus more on the hamstrings and lower back and the rest of the posterior chain as compared to quads?
I have stronger quads than hamstrings and want to strengthen my hamstrings more to prevent muscle imbalance and increase my vertical
overtrainer
here's the thing...
your workout plan is fine to keep you in shape but...
you'll never get to where you are going because you are OVERTRAINING by going for muscles and fatloss at the same time but...
your plan may be okay for someone who is overweight but for you...
You need to go here and use step 2 and go on the mass gain path and then...
worry about burning fat to get abs and later...
Once my new muscle site is finsihed I'll have more workouts for you to choose from
Adrian, I wanna get ripped, but not too bulky, I just wanna get ripped. At this point I can already see the bones of my ribs, but still, there's still some belly fat and flabby arms. I don't know where I should focus while working out. Also, I want to see my abs, but I do not know if I should be focusing on ab exercises or belly busting exercises.
Paul
To burn fat all you need to do is go to NowLoss.com/15
overtrainer
Of course you are overtraining but tell me this first...
what is your main goal - burn fat or muscle gain (pick one)
I'm 17, I weigh 69 kg, 5feet 6 inches, and have body fat percentage of 17. I really want to see my abs, and I want to have my body fat % to 10%(or less if I can), but I do not have any equipments here at home. I only have a few dumbbells and barbels. After strength training should I do Fast weight loss workout #2, then interval training? Because for me, Fast weight loss workout #2 is already tiring me out. I have already tried it for 3 weeks.
-hey adrian, thanks 4 ur replies, I have another question.. You have already read my workout routine. Do you think I am overtraining? If so, where can I put my rest day?
richard
You can do that yes but in 2-to-3 weeks this plan and other stuff related to building msucle will be updated to help you build muscle faster
say if i wanted to do power cleans followed by bench dips on monday... would i have to do this every moday, or do i alternate between different exercises?
thank you
(btw your awesome)
overtrainer
will you lose fat? - YES
will you build muscle - YES but not a lot
-oh I see. btw, this has been my workout plan for about a month now because of lack of equipments. Is this going to work?
monday, wednesday, and friday - cardio 20 mins + bicep curls (15 reps, 3 sets), military press (10x3),deadlifts (15x3), bench press (20x3), dumbbell shoulder flies (20x3), then dumbbell presses (20x3)
tuesday, thursday, saturday, - fat burning excercise # 2 for 3 times and that 4minute ab workout also.
(all these exercises above are done both in the morning and evening.)
-my height is 5"5', current weight is 140 pounds, waist size is 33" and accdg to you calculator, I have 18% body fat.
-my original weight from 7 mo.s ago was 85 kilograms, but still I want to lose more since I still have hints of man-boobs, flabby arms, love handles.
-I eat more during breakfast then less throughout the day, the reason is I cannot find healthy food here aside from eggs (and i only eat the egg-white) in our house since my mom doesn't buy much of those.
-thank you very much for taking the time to read. Your response will be most helpful. 
overtrainer?
You dont HAVE TO increase the weight or reps from set to set but you so want to make an increase in weight, reps and/or sets each workout
-hey mr. Adrian, I noticed that from your monday morning exercises that the weights from each superset, from the first to the 7th are constantly increasing. I don't have any weights to add anymore, so is there any remedy to this by doing more number of reps and still getting the same results as with that of increasing the weight? ty very much.
Thanks a lot, Adrian!
Eric
do this workout plan without weights
Hi,
Your site is great, and it's been very helpful to me. But I'm sure you've heard all of that before.
My problem is that, as far as I can tell, all the exercises in "Group A" in this plan require a barbell, and I don't have one. Or any kind of weights, for that matter. I'm 14, and I don't have any kind of job or allowance, and I don't see my parents buying me a workout room in the near future.
So my question is: Are there any exercises that I can do in place of these which don't require any weights?
Cmartin
For you - I would...
Forget about losing fat for know and focus on gaining mass.
Do me a favor - give me your email so I can tell you when I release my new muscle building site for men so I can help you reach your goals
Good day to you, Adrian.
I had some questions, but would first like to thank you for the information that your site provides.
I had my body-fat measured and was between 15-16%. I am 5'6 and weigh 155, down from 164. I've been doing a lot of cardio and some minor lifting: Bench, curls and push-ups. I would like to build my scrawny arms up to be a bit more musculare and would like definition on my chest and abs.
The only problem for me though, is that I do not want to look too thin. With the interval training you listed, I think I woudl lose too much weight. How can I maintain a decent weight, but have abs, chest and decent arms? I was considering doing the interval to get rid off the fat around the mid-section.
Any advice would be appreciated. Thanks in advance- CMartin.
Jamie
You can do intervals to lose belly fat fast -see NowLoss.com/i
Hey, Im 14 and I used to work my abs on a regular basis when I was 12. I worked my abs out for almost 4 months just doing pure crunches and I had a good cardio of running atleast 1 mile a day. But back then I wasnt noticing any changes, and now all of a sudden.. when I pull the skin on my stomach down, I can see the formation of a six pack. I was wondering if there is any good excercises or cardio/diet I could do to help lose some of the flab and get my six pack =)
Jamie
Larry
In your case (as you may disagree)
It'll be better to gain mass here and then go to NowLoss.com/15 to burn off and fat you gain
Im 5"9 136 with about 9.5% body fat.(according to your calculator) I have some muscle and am definitely not a beginner to lifting weights. I can't really see my abs. I was 150 at one point last year but when i dropped weight to lose fat i also lost some muscle.
I really rather gain muscle and lose fat at the same time instead of going to a bulking phase and then cutting phase.
The calories i need to build muscle and burn fat(on your program) are 2000-2900.
So my question is should i eat about 2800-2900 calories for 4-5 days and then eat 2000-2100 calories the last 2-3 days?
I want to burn fat and build muscle at the same time. I don't mind if i gain weight from this program as long as i accomplish my goal
Hi Adrian!
First and foremost, I would like to say THANK YOU! I just found your site and fell in love! I am a complete weight loss / fitness IDIOT!! I really have very very little knowledge about what to do, how to do, when to do, etc. to lose weight and get healthier.
Most weight loss sites, books, groups, etc. tend to be very overwhelming.
I'm a 24 yr old female weighing approx. 255lbs. I know I need to do something to fix this (I am horribly unhealthy right now) and before I found your site, I really didn't know WHAT to do or HOW to start.
Although I haven't started on any of our plans yet, I want to personally thank you for being a breath of fresh air. You explain things very well on your site, have a great personality in your videos and aren't overwhelming with it.
You've given me a ray of hope and I truly thank you for that.
anonymous
Start bench pressing at least 1-2x a week doing 5-to-8 sets of 5-to-10 reps
im only 11 years old and can bench 40 pounds,but when my 18 year old brother was my age he could bench over 100.Now he can bench 150 and my dad can bench 305 and im trying to be able to bench at least 60 by nov.15 2009 what should i do.
Rad
you can do your own workout but I suggest going to NowLoss.com/1010 to speed up fat burning process
Hi,
I am 16, have 180cm (5'11'') in height and 73kg (161punds) in weight, and I am not really fat, i just have some around my stomach. I don't want to lose weight but I want to build muscles.
So is it somehow possible to transform that fat in muscles?
And also, do I have to go on that diet that you are mentioning, or can I just go with a workout?
Thank you.
Phillip
You only pick ONE exercise from group A & Group B
Ok I'm in good shape now. I just returned from iraq in december and I went from 165 to 194 mainly muscle. I just want to know if I preform all 4 exercise in group A on a workout day or just pick 1 of each for the entire day. I understand the 7 supersets my question is do I move to the next exercise and do another 7 supersets ect. Thank you in advance
andrew
It's more ways to target love handles at NowLoss.com/love
try push up handles for ab crawl
so i really enjoyed doing the ab crawl, i thought it was extremely effective, but it hurt my wrists, i tried using my forarms and it still hurt. is there much difference btween using your wrist and your forarm? im gonna try and get some cushioning for them. and ive got love handles, is the one exercise on your website the only way i can target them? (along with diet)
adam durran
If you can you want to try to increase the weight on every set of a workout and if you cant do that...
try to increase the weight every workout and dont worry about 6% - just try to increase it and...
Dont stick with the SAME weight for 3 weeks - try to increase it (like I already said) every set or every workout.
The only time you can get away with using the same weight and keep building muscle is if you increase the sets and/or reps every workout while keeping the weight the same
keep asking questions if you need help
wicked thankyou very much adrian. after i do get used to the weight after about 3weeeks or so on..
do i then increase each weight i used on each set by 6% ? ?
adam durran
Basically Yes and hopefully by then you've found a way to add more weight and/or find a different exercise
Got ya
so basically do the work as i sed and once i can lift 50kg to 10reps with ease i start increasing my weight ? ? to increase muscle
adam durran
What i mean is this for example...
Once you can do 10 sets of 10 reps with 25kg on both sides (50kg total) then...
for your next workout = you'll have to find a way to add more weight or do a different exercise to keep building muscle but if the most you can do now is 4 reps with 50kg then you're probably a LONG way away from 10 sets of 10 reps with 25kg on both sides (50kg total)
If this does not clear things up PLEAsE do not hesitate to contact me again
Thanks adrian. But when you mean i have to add more weight in option 1. Do mean that by "Once i have got used to weight lifting on a 2week or so on period and find the weights easier to lift. I have to then add more weight to increase my muscle ? ?
so there for for 2 or 3 weeks . i do the program with the last 2 sets adding 25kg on each side and 10 reps. and once i find that easy i need to up my weights after the 3 or so on week period is this what you mean ??
thanks
adam durran
You have 2 options.
#1 - you can do more reps and sets with the 25kg on both sides so I think you said you could do 4 reps with 25kg so what you can do is...
Work your way up to 10 reps and/or 10 sets with 25kg on both sides but once you do that...
You're going to have to find a different exercise or buy more equipment to add more weight.
#2 - you can simply do this bodyweight workout here and just use a weight vest or bookbag for more resistance
hi adrian
ive just doing your To Burn Fat, Build Muscle & Get Ripped routine. just genral question please.
for instance monday morning where i perform a group A excercise which will be a bench press for my chest.
i start with 30kg based on my one rep max and weight that i can lift effeicently deviding by specific as i find less than 30kg easy for me. so neway
on the 1st set i lift 30kg (66ibs)
5reps
on the 2nd set i lift 34.5kg(77ibs)
5reps
on the 3rd set i lift 40 kg(88ibs)
5reps
on the 4th set i lift 44.5kg(99ibs)
4reps
on the 5th set i lift 47kg(104ibs)
4reps
The problem i now have is that on the 6th and 7th set i can put any more weights on my barbell bar as all the room on both sides i have been taken i have more weights but i cannot put them on . max i can go is 50kg .. 25kg on each side. ..
could i just do more reps the same weight from set 5. like instead of the 3reps for 6 and 7 ..could i do 10 instead ? ? or if you have another solution wah could i do ?
Joel
Yes - you can do that
Can i do flat and incline smith machine bench presses instead of the barbell and dumbbell bench presses?
Anthony
the amount of muscle breakdown for a workout varies from person-to-person and it is highly dependent on a person's fitness level.
A beginner will most likely get good results working out once a day ONLY while someonee like you who sounds like they are experienced with working out with weights...
You may need 2 a day workouts with differnet rep ranges and weights to really break down your muscles and force growth but to answer your question...
YES - it may be overtraining AT FIRST for a newbie but that newbie would adjust to the training load rather quickly anyway and for you...
NO - it wont be overtraining
Chris
Once school starts you can just leave out the morning workouts and still get results but of course not as good and/or not as fast if you worked out twice a day
I really don't want to lose any muscle.
But isn't working out the same muscles twice a day overtraining thus muscle loss?(only because you break down the muscle in the first session)
I know you are an experienced professional and one of the best exercise physiologists i've ever seen but i just want to make sure.
Can you please explain it to me?
waitin for your reply and thanks!
Will
Before i answer...
It's best to eat a range of 2000-to-2500 instead of trying to eat an exact amount daily but...
Yes - eating the low end would promote more fat loss with maintaince or very little muscle gain but muscle gain is more about getting enough protien and...
eating the high end would favor more muscle growth with little fat gain but with the workout you're doing you shouldnt really expect too much fat gain
alex
It seems like you're almost to where you want to be but your main problem is...
You need to decide and focus on ONE thing.
Do you lose fat and get six pack abs first or do you get bigger arms and chest?
I would leave out cardio (intervals) for now and focus on getting bigger arms and chest and then...
leave out weights and foucs on intervals and diet to "cut up"
Hi i was going to start this plan tomorrow and was wondering about the morning workouts. Considering i have school in about a month should i just leave out the morning workouts or make them up on what would have been rest days.
Also i weigh 168 pounds 6' tall, and am 14% body fat according to your calculator, how long might it take to look like reynolds.
Correct me if i'm wrong but say for example the calories of one person on this workout plan is 2000-2500 calories.
Would eating 2000 calories burn more fat with basically no fat gain but maintenance of muscle?
And would eating 2500 calories build more muscle with no fat loss?
If the person ate the median(2250) calories would that be perfect for little muscle gain and fat loss?(Thats what i was gunna do)
ok adrian, i need some help badly.
i turned 19 last week and i really want some professional help to see if my diet and regime will take me anywhere. i'm very self-conscious and would take my shirt off in public without a six-pack.
at the moment these are my dimensions:
6'1.5"
222 pounds
18" biceps
47" chest
13-17% fat
im trying to get my body fat percentage below 9% by new years. i know i don't abide by the rules and i party roughly 5 days a week, but cutting it down to 2 starting monday. (i know it sounds so clichéd) but am religious to my weights but not so much to my cardio. anyway the holidays have finished and im going back to university, and was hoping if u could tell me whether or not this is a good plan.
30 mins cardio before and after
weights.
(interval before weights and a consistent 130 bpm after)
monday and thursday
biceps, legs, lats, back
tuesday and friday
triceps, traps, delts, pecs and abs
wednesday, saturday sunday rest.
(im trying to get my biceps up to 20", chest 50" and substantially increase volume in traps and legs for rugby)
nutrition:
(i dont usually snack)
breakfast: 2 grapefruits, a banana, a natural yoghurt, glass of skimmed milk, and a cup of red tea.
lunch: poultry, fish, red meat or other high protein alternative.
broccoli and assorted vegetables of all sorts and as much as i like. preferably steamed.
supper: as above.
i constantly sip on water throughout the day, and my protein intake is about 300-400 grams a day
i also never have pasta, rice and other starchy foods.
i also never take supplements, i find that theyre expensive and i'd rather get my nutrients naturally.
finally, thank you for your time and i hate to have rambled for so long, but is there anything that needs to be tweaked? i know about the 6 meals a day, but its out of the question.
p.s. whenever i train my biceps, whether in isolated or compound exercises, after about 3 sets of anything, i can't raise my bottle of water to my mouth because they feel like they're going to literally pop. is there something incredibly wrong there? ive been lifting weights for more than 4 years and its never happened until now, could size be an issue?
thanks again you will be doing me a tremendous favour, since i've been trying to lose the last spare tyre for 4 years, i weighed 285 lbs when i was 14 and lost it, but the last bit has been more than reluctant to go, and my weight has fluctuated quite a bit. thankfully, now it at the lower end of the scale than it has been in worser days.
many thanks,
alex
Kevin
At your weight and height you probably dont have too much fat at all and I would do this muscle gaining plan here and then go to NowLoss.com/15 after you are satisfied with the muscle you built to burn off any fat you gained
I have build some muscle in the past from your exercises(Thank you so much!) and now want to lower my bf%(about 15%) and build a little muscle. This program is perfect for that. Im 5"8 140lbs and i was wondering if eating the low end of the calories will burn more fat and still build muscle?
About how many pounds of muscle will I build on this program for 2-5 months?
kadeem
I would give it at least 8 weeks just beacuse as you lose fat - you fat loss rate gets slower and slower
I meant how long would it take to get my body fat% under 10% while on this burn fat build muscle program?
Thanks for your time. Your a big help!
mike
same as andy
go here and gain muscle ONLY FIRST and in the end - go back to NowLoss.com/15 to burn off any fat you gained
andy
At 145 pounds you are probably already lean without too much fat to burn so...
Why dont you go here and gain muscle ONLY and in the end - go back to NowLoss.com/15 to burn off any fat you gained
Hi im 5"8 145lbs at a 17bf%. I want to get my bf% under 10%(6-8%)and build some muscle.
Should i do this workout plan or the nowloss.com/15 for my goal?
My goal is to stay at my current bodyweight(145lbs) while burning fat and gaining muscle?
Will I stay at the same weight on this program while building muscle and burning fat?
max keebles,
No problem - i do the same thing
I. Buchanan
Do this home workout without weights
i am gonna start taking a zinc supplement is there a problem if i take a multiVitaMin protein shakes at the same time?
I do not have access to weights I have a set of dumbells will this suffice? is there a specific regime that can result in the same muscle gain using no weights, or only dumbells
James,
Yes - you'll see better results because it's something different for your body
Dave
fruit and veggies are okay to not gain weight - go here to see why
Benji
You cna do that but if you dont have really big or good looking chest muscles right now - then it doesn't matter and...
All you need to do is flat bench for overall chest and as your chest gets bigger then you can worry about upper and lower chest
Hey
So I would say, I have a body already like Matthew McConaughey but skinnier. i was wondering how long would you estimate my body to look like Ryan Reynolds if i stick to the Ryan Reynolds workout plan?
Also, before I started this plan I would workout out everyday but pretty much did the same routine everyday. Should I see better results with this plan?
Thanks,
James
i eat mostly fruit if i go over my caloric ibntake cause of fruit is that bad? i eat like 7-10 servings sometimes more of fruit. the portions are like 100 calories at least (oranges, apples, mangos banans pears grapes0
Hey i was just wondering on the day that i do the bench press. Would it not be a better idea to do something like 4 sets of regular 3 sets of incline and 3 sets of decline? still following the superset routine and keeping everything else the same. I just thought that if u just bench flat you wont work your upper and lower pecs as much...
James
You can do this pattern but make sure you are using heavier weights and/or doing more reps with each weight workout and if you cant increase weight or reps - you need to cut back on the weight workout days
Milan
As long as you are doing this plan and staying active then you dont have to worry about long periods of sitting and masturbation wont have any effect on your goals of looking better
Hey
I was wondering for the "To Burn Fat, Build Muscle & Get Ripped..." workout plan, to incorporate another workout day throughout the week.
For Example if it was for this week and next.
Monday- Workout(Morning, Evening)
Tuesday- Cardio(Morning, Evening)
Wednesday- Rest
Thursday- Workout(Morning, Evening)
Friday- Cardio(Morning, Evening)
Saturday- Rest
Sunday- Workout(Morning, Evening)
Monday- Cardio(Morning, Evening)
Tuesday- Rest
Wed.- Workout(Morning, Evening)
Thursday- Cardio(Morning, Evening)
Friday- Rest
Saturday- Workout(Morning, Evening)
Sunday- Cardio(Morning, Evening)
And keep repeating that pattern.
Thanks,
James
Yes,thanks i will follow it up...
sir i have some questions,i want to know..i will be really very thank full,if you helps me..
i am a boy of age 18.weight 183 pounds ,height 5.9 foot.
Is siting on chair for long time about 3-4 hrs(at one time) or just ling down
on bed ,gains weight/calorie? Should i avoid sitting on chair or ling down on bed after my
meals...
(i usually need to seat near computer for long time for my studies,about 8-9 hours,a day)
And,sir,i just want to know..does masturbation helps in burning calorie or it does the
opposite? or its not a big deal,in body development?
Thanks..
Alex
that's a much better plan with more rest and yes...
tae-bo is good and to burn fat = diet & (in your case) intense exercise plus...
when you burn fat - you can't pick and choose where you lose fat from and usually with guys - the belly fat is the last to go
Alright,
I have readjusted my plan
Sunday - Rest
Monday - Tae Bo (Morning) , Full body workout (evening)
Tuesday, Tae Bo (Morning), H.I.T. Intervals (Evening)
Wednesday , Fullbody workout (afternoon)
Thursday Taebo, Intervals
Friday Taebo, Full body
Saturday - Rest
Is that fine?
And how well does Tae Bo burn fat?
I tried it for my self.
Pretty challenging.
It will burn alot of stomach fat right?
My abs are strong enough,so i wouldnt need to do as much ab exercises i dont believe.
However, are there any other ways to burn fat on your core other than diet ?
Younis
You'll look better but I can't promise anything about stretch marks - go here to get rid of stretch marks
Alex
Good job on losing 10 pounds fast but 10 pounds at the beginning was probably a combination of fat, water, fecal matter etc (see why did I lose weight so fast?)and...
the next 10 pounds of PURE FAT should take you 3-to-5 weeks and you dont want to lose your next 10 pounds too fast because you may lose some muscle and the plan you have is TOO MUCH...
Dont think QUANITY &...
THINK QUALITY SO...
Instead of "cardio" do intervals (see NowLoss.com/i) or my fast weight loss workouts and workout so intense with them that you'll only want to do them 3-to-4 times a week and also...
Go to NowLoss.com/abs and add some ab workouts but the key thing to remember is...
FAST weight loss = fat and muscle loss which is what you DO NOT WANT and you want...
fast fat loss which is up to 4 pounds a week with your 1800 cal. diet plus high intensity cardio or intervals so expect to lose your last 10 pounds in maybe 3-to-5 weeks
Hi Adrian.
im an 18 year old male and i suffer from strecth marks on the abdominal area, just wandering if i do this o Burn Fat, Build Muscle & Get Ripped...program. will i be ripped in my abdominal area nd see good results even tho i have strech marks their ?? . i am using creams to keep my skin elastic.
I have gotten good results, from... performing cardio, on my rest days when im not working out and lost 10 pounds in 3 weeks.Big Thanks Adrian! However, I was wondering if I can lose more, at a faster rate so that I can have 6 pack abs.
So I came up with a weight loss plan, however, im not sure if I will get enough rest time, or if i will lose muscle
Here is my plan
Body:
Weight:168 Pounds
Height:5'7
Waist Circumference: 33"
Body Fat: 15%
Sunday - Rest
Monday - Cardio(morning) , Fully body workout in the evening
Tuesday- Cardio
Wednesday - Cardio, Fully body workout
Thursday - Cardio
Friday- Cardio, Full body workout
Saturday - Cardio
Would this be alright? or will my body get no rest?
I am also.. taking creatine, and i am following a 1800 calorie diet, and also taking a fat burner supplement. Eating vegetables with 6 meals, and protein in every 1.
Would this be okay? Can I also plug in your fat burning workout, before cardio? or is this over working? I need to burn...10 more pounds, and lose 2-3" in my waist, in 2 weeks.
kenneth
If you mean intervals with weights
Look at fast weight loss workouts #1 & #2
im 14 and i wanted to know if it is effective to do weight intervals? If it is how should i do it?
Btw ur the best u helped me look good!
Commenting by HaloScan
