Originally Posted by bcoop
Alright, I don't post in here much, nor pay that much attention to what goes on in here. But, here it goes.
Those of you that know me, knows there's not an ounch of fat on me, other than my belly.
Over the last 2 months, I've lost a considerable amount of weight. I've been eating more healthy for the last 6 months or so, but my weight has just fluctuated up and down. Probably the biggest reason for my loss, is stress. I eat less when I get stressed. Yes, I know it's not healthy. But, I'm already where I'm at so I'm going to make something of it. I haven't really been exercising, either. I've been doing a half hour on the elliptical about 2 days a week, and that's it.
About two months ago, I weighed in at 190. I stepped on the scale this morning, and weighed in at 166. However, I still have a small gut. Granted, it's a lot smaller than it used to be, but there is still obvious fat.
My question is this. Do I need to step up the cardio, to lose the rest of the fat before I start bulking? Or can I just continue with the little cardio I've been doing, and start building mass? I don't want to build muscle under a bunch of fat, but if I continue the cardio is that enough to rid the rest of the fat in the process?
I'm 5'10", FWIW.
Continue the cardio but start to focus on weights. Start very light and with a spotter. First 6 weeks go high rep(12+) low weight (40-60% of your max).
W/ you experiencing a rotator cuff injury you want to give yourself a good foundation and start with very low weight so you don't re injure. Once you have put down six weeks with no injuries I would say start doing sets of 4 and 6 with 85% of your max. Do pyramids and negatives(ask if you don't know) on your bench and incline. You will start to see results.
Find a buddy who is a good spotter. On workout side of things the key to "getting big" is lots of heavy weight with low reps to the edge of your ability, hence why the spotter is very important.
As far as nutrition, cut the crap out of your diet, eat LOTS of protein. Chicken, fish, eggs, lean red meat. If you're real serious get a good protein powder and chug with in an hour after work out.
That should be a good start for you.