Need help Formulating a Fat Loss and Muscle Gain Plan

[thatsnotgravity]

Hello All!

As you can see from the title of this thread, I'm looking for a workout and dietary plan that will help me lose my fat and build up muscle. I've done a ton of research and understand there's no turning fat into muscle, I know cardio and strength training can be counterproductive to an extent, and I know I've tried to go down this road before but couldn't hold up because of this or that.

I'm 6' 2", 210lbs and 19 years old. I have an athletic build that has some fat where I would like some muscle to be. Mainly my chest and stomach area. I have a good amount of muscle on my legs as I played basketball and soccer and high school. I enjoy running and other sports for cardio and that won't be a problem for me. It's the strength training and dietary needs that have me concerned.

Are there plans out there that sound good for me? I'm looking to build a good amount of muscle (see brad pitt in fight club haha) and I know it's going to take a good amount of time. I'm willing to make a lifestyle change but I do require some hand holding or at least a guide to tell me what to do.

Thank you so much any who responds in advance, and here goes the start of a new journey.

 

[Scott_Jones]

I'm very happy with Turbulence Training. it focuses on structuring compound exercises in supersets and interval training.

 

[amy1985]

I'd suggest joining a gym where they'll set up a program for you and help you manage it. I joined one (a relatively inexpensive one), and such things are included. A trainer sat down, spoke with me, and gave me a program to help me achieve my ends (for me it's weight loss and improved shape)- and they're continuing to monitor it and in fact about to change it because I'm doing so well. On the basis of stuff I've read on this website maybe it'd be a better idea to start off with a program/ diet to lose the weight, and then build up the muscle? (I'm not qualified at all in this area, but that seems to be the consensus of the illuminous members here)

 

[Chunk]

Formulate a rotating routine to target each muscle group on different days. As for the exercises you should be carrying out, don't just be doing barbell curls and tricep pull downs. If you want the all-encompassing weight loss and muscle growth it's got to be compound exercises.

For example, squats, deadlifts, pull ups, chin ups, bench press, dumbbell bench press and skull crushers.

Of course, you can throw in the occasional isolation exercise, but these exercises above will be working out loads of different muscles and giving you that overall shredded look over time with a good diet.

Naturally, when you're going hardcore like this, it always helps to up your protein consumption too, so try using something like (removed)

 

[Jay Farrant]

Hey try Athlete Physique by Bryan Kavanagh and Ian Graham . Also Athletic Body System is great . Has a full programme layout with exercise bible.

Otherwise stick to all your push and pull and big compound exercise.

BB Bench Press
BB Bent Over Row

BB Floor Press
DB Head supported row

1 Arm DB Floor Press
DB Plank Row

Day 2

BB Back Squat or Dead lift
DB Walking Lunges or Bodyweight
Jump Squats
Half Get ups

Day 3

BB Push Press
Chin ups

Dips
DB Upright Row

1 arm Shoulder Press
1 Arm clean

Intervals - Burpee, Split squats,Star jumps,Sprints ....