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  • Posted On: 04-13-18, 3:23 am (EDT) #1

    TWO PROGRAMS AT THE SAME TIME??

    April 13, 2018, 3:23 am

     

    Age - 38

    Weight - 160

    hieght - 5ft 7in

    Body fat % - 20%ish (comparing myself with google image charts)

     

    Macros

    2300 cal

    190g Protein

    70g Fat

    230g Carb

     

    As far as goals are concerned....like everyone else in the world....BIGGER and LEANER.

     

    This is my situation. I only have access to a full gym while at work, which is 3 out of every 9 days. At home I have a bench and dumbells ranging from 2lbs to 50lbs. I am currently on month 2 of the 12 week at home program. I am planning on doing the Cheat and Recover program during my work days. I'm wondering if doing a fat loss program and a muscle gain program at the same time would somehow counteract eachother. Also if and how I should adjust my macros.

     

    My workout schedule would look something like this.

     

    Day 1 - Push and abs

    Day 2 - Pull and abs

    Day 3 - Legs and neck

    Day 4 - Rest

    Day 5 - Rest (Pizza, Beer, and Frappacuino day)

    Day 6 - Upper body 2

    Day 7 - Lower body 2

    Day 8 - Abs 2

  • Posted On: 04-25-18, 12:39 am (EDT) #2

    TWO PROGRAMS AT THE SAME TIME??

    April 25, 2018, 12:39 am
    Posted by: CHADTHEMAN

     

    Age - 38

    Weight - 160

    hieght - 5ft 7in

    Body fat % - 20%ish (comparing myself with google image charts)

     

    Macros

    2300 cal

    190g Protein

    70g Fat

    230g Carb

     

    As far as goals are concerned....like everyone else in the world....BIGGER and LEANER.

     

    This is my situation. I only have access to a full gym while at work, which is 3 out of every 9 days. At home I have a bench and dumbells ranging from 2lbs to 50lbs. I am currently on month 2 of the 12 week at home program. I am planning on doing the Cheat and Recover program during my work days. I'm wondering if doing a fat loss program and a muscle gain program at the same time would somehow counteract eachother. Also if and how I should adjust my macros.

     

    My workout schedule would look something like this.

     

    Day 1 - Push and abs

    Day 2 - Pull and abs

    Day 3 - Legs and neck

    Day 4 - Rest

    Day 5 - Rest (Pizza, Beer, and Frappacuino day)

    Day 6 - Upper body 2

    Day 7 - Lower body 2

    Day 8 - Abs 2

    There's nothing wrong with doing both programs at the same time. In fact, because of your goals it is a good thing! Your macros look pretty good.. does that have you in a surplus or a deficit? What's your main goal right now.. fat loss or muscle gain?

     

    f you are at about 20%, and you're not a newbie, it might be beneficial to get into a slight deficit and cut down to around 15% before lean bulking. If that were the case, I'd also suggest aiming for more like 150g-200g carbs daily, which would mean increasing fats a bit more.

     

    The other thing I would say is, if you can, when you know you are going to have a cheat meal, make it during an intense workout day, or before an intense workout day. A good example would be on or before the C&R leg workout, or any of the C&R workouts really.

  • Posted On: 04-29-18, 4:18 am (EDT) #3

    TWO PROGRAMS AT THE SAME TIME??

    April 29, 2018, 4:18 am

    Thanks. I appreciate the info. It puts me in a deficit. I've always exercised but it wasn't until a couple years ago that I actually started working out consistantly and paying attention to my diet. In those last two years I've probably gained 15lbs of muscle.

     

    My bulk looks like this

     

    2800cal

    250g Protein

    70g Fat

    290g Carb

     

    Whats my main goal right now? thats a good question? I'm not exactly sure. I was out of the gym for a few months due to an injury. That was a dark but delicious time for me diet wise. I gained a bunch of fat and lost a bunch of muscle. I've been back in the gym and also working out at home for a couple months now, Ive lost a bunch of the fat and can definitely notice the muscle loss which puts me in a bit of a panic. I've been wanting to start bulking but at the same time I feel like I should lose a little more fat first. You suggesting that I go down to 15% confirms that.

     

    You said I should decrease my carbs and increase my fats. I've always just kinda left my fats pretty much the same and manipulated my carbs and protein. Just out of curiosity what's the reason for changing fats instead of protein?

     

    You also said that I should have my cheat meal on an intense workout day....all my workout days are intense LOL!! 

  • Posted On: 04-30-18, 12:18 am (EDT) #4

    TWO PROGRAMS AT THE SAME TIME??

    April 30, 2018, 12:18 am
    Posted by: CHADTHEMAN

    Thanks. I appreciate the info. It puts me in a deficit. I've always exercised but it wasn't until a couple years ago that I actually started working out consistantly and paying attention to my diet. In those last two years I've probably gained 15lbs of muscle.

     

    My bulk looks like this

     

    2800cal

    250g Protein

    70g Fat

    290g Carb

     

    Whats my main goal right now? thats a good question? I'm not exactly sure. I was out of the gym for a few months due to an injury. That was a dark but delicious time for me diet wise. I gained a bunch of fat and lost a bunch of muscle. I've been back in the gym and also working out at home for a couple months now, Ive lost a bunch of the fat and can definitely notice the muscle loss which puts me in a bit of a panic. I've been wanting to start bulking but at the same time I feel like I should lose a little more fat first. You suggesting that I go down to 15% confirms that.

     

    You said I should decrease my carbs and increase my fats. I've always just kinda left my fats pretty much the same and manipulated my carbs and protein. Just out of curiosity what's the reason for changing fats instead of protein?

     

    You also said that I should have my cheat meal on an intense workout day....all my workout days are intense LOL!! 

    OK so a bit of a cut is probably the right option for you for now then. Those total calories sound accurate based on your bulking calories.

     

    I suggest increasing fats because fats are more likely to be used by your body for energy, and then the protein can focus on going into recovery for your muscles. Plus fats are important for healthy testosterone levels.. 70g is probably enough, but having more isn't a bad thing either.

     

    Also, with protein as long as you are getting 1.2g-1.5g per pound of lean body weight then you're good.. so you could increase protein as well, no harm there either. But that's the reasoning anyway.

     

    And of course typically it will be easier to trim down if you go lower carb, but that's not the case for everyone so if you feel like you can get lean with that many carbs, more power too you.

     

    And good point about your training days haha. Really that is up to you when you have it then!

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