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Zeke_BE
Zeke_BE g Brandon Ellsworth
55 Post(s)
55 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2017
Posted

First Post ever on this site!

Started in Oct 2nd I needed to lose weight.  Started at 210 (32% body fat) and as of today Im at 179lb. (20% body fat)  My routin is 3 day full body weights, Mon, Wed, Fri.  On Tues, and Thurs I mainly do HIITs at the gym and most stuff center around training for basketball (just to get better for cardio, jumping etc etc)  and usually moutain bike around town in the afternoon, eat healthy around 1600 cal-2000 cal, and usually a good hour walk at night with the wife.  So Ive been hitting it hard!!

Losing weight has been hard, but trying everything I can to keep protein in and BCAAs to help not lose muscle.  My muscles have been getting really hard and seen quite a bit strenth increase.  I usually push myself to failure at times but always maybe 1-2 reps off from failure, so I don't jerk around at the gym I hit it hard!

My main question is that I usually do full body work outs.  On your push pull programs can some one give me an idea of how many days in the gym and what it looks like in a week.  Im assuming 4 days is that correct?  And usually tries to hit every muscle 2 twice right??  Im really itching to start doing 4 day weight lifting instead of 3.  Also im really itching to make muscle gains too!  Im bascilly a newb, it was in high school ( 19 years ago) when I did weight classes and it was like riding a bike for proper form.  (side note I do practice a lot with mind and muscle before I do heavy)

Now my goals was to get to 10% body fat but after alot of reasearch I would be around 158lbs.  This is just getting to small!  As of right now with the 31lbs Ive lost I look like a "skinny fat" guy or if you saw a picture you would assume that.  In your skinny fat video you mention once you hit 18% go ahead and start bulking. So I need to drop to around 174lbs (to hit 18%)  and my body now is really starting to keep its resevers like a 1/2 pound or less a week now.  So it might be another 3-4 weeks to to that if that sounds right?.  But my main goal is to look good (big like 15-20lbs big) but maintain cardio or Hiit around basketball because I still play games on Saturday morning.  Is the push pull the one for me?  Also do I need to keep going with weight until I hit 18%??????

PS another reason I joined the team is that I need to support a DBZ fan :)

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Zeke_BE

First Post ever on this site!

Started in Oct 2nd I needed to lose weight.  Started at 210 (32% body fat) and as of today Im at 179lb. (20% body fat)  My routin is 3 day full body weights, Mon, Wed, Fri.  On Tues, and Thurs I mainly do HIITs at the gym and most stuff center around training for basketball (just to get better for cardio, jumping etc etc)  and usually moutain bike around town in the afternoon, eat healthy around 1600 cal-2000 cal, and usually a good hour walk at night with the wife.  So Ive been hitting it hard!!

Losing weight has been hard, but trying everything I can to keep protein in and BCAAs to help not lose muscle.  My muscles have been getting really hard and seen quite a bit strenth increase.  I usually push myself to failure at times but always maybe 1-2 reps off from failure, so I don't jerk around at the gym I hit it hard!

My main question is that I usually do full body work outs.  On your push pull programs can some one give me an idea of how many days in the gym and what it looks like in a week.  Im assuming 4 days is that correct?  And usually tries to hit every muscle 2 twice right??  Im really itching to start doing 4 day weight lifting instead of 3.  Also im really itching to make muscle gains too!  Im bascilly a newb, it was in high school ( 19 years ago) when I did weight classes and it was like riding a bike for proper form.  (side note I do practice a lot with mind and muscle before I do heavy)

Now my goals was to get to 10% body fat but after alot of reasearch I would be around 158lbs.  This is just getting to small!  As of right now with the 31lbs Ive lost I look like a "skinny fat" guy or if you saw a picture you would assume that.  In your skinny fat video you mention once you hit 18% go ahead and start bulking. So I need to drop to around 174lbs (to hit 18%)  and my body now is really starting to keep its resevers like a 1/2 pound or less a week now.  So it might be another 3-4 weeks to to that if that sounds right?.  But my main goal is to look good (big like 15-20lbs big) but maintain cardio or Hiit around basketball because I still play games on Saturday morning.  Is the push pull the one for me?  Also do I need to keep going with weight until I hit 18%??????

PS another reason I joined the team is that I need to support a DBZ fan :)

Congrats on the progress and hitting it hard consistently.

 

For your questions:

 

PPL is a 3-day a week program. If you do 4-day Push/Pull (which is what I do), then your workouts would look something like this:

 

Mon-Tue - PUSH Chest, Quads, Calves, Triceps, Abs

 

Fri-Sat - PULL Back, Biceps, Shoulders, Hamstrings, Abs

 

Sun, Wed, Thu - Rest

 

With this program, you are training each muscle group twice a week and providing enough time for rest and recovery. Being full body, you will still burn a lot of calories per workout and train the body the way it works in real life - as a complete system not a collection of body parts.

 

One key point to remember, you grow on REST days not training days. Training more often does not equal better or faster gains - especially when natural. I wouldn't worry too much about body fat level goals per se as your body has a "natural low point" of body fat it will get to thru proper nutrition and training and then stop - i.e. it will be much harder to drop more body fat.

 

 

John

 

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
Zeke_BE
Zeke_BE g Brandon Ellsworth
55 Post(s)
55 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2017
Posted

Thanks John. Would it be ok if I did it Mon, Tues, Rest, Thur, Fri, Rest (basketball carido), Sun Rest?

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Zeke_BE

Thanks John. Would it be ok if I did it Mon, Tues, Rest, Thur, Fri, Rest (basketball carido), Sun Rest?

Perfectly fine. The days you train are up to you.

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
muscular strength
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