out of shape, starting a routine. i have a lot of questions

V

velcrobandits

0
Hi. Im 18, 175lb, 5'11". I want to build some muscle, mostly lose fat though. Someone suggested WestSide Template. This is it:
Monday:
Max Effort Lift:benchpress
Supplemental: Flat Dumbbell Bench Press
Horizontal Row: Seated Cable Row
Deltoids: Standing Face Pulls
Abs: Leg lifts, Dumbbell Side Bends

Wednesday:
Max Effort: Box Squat
Unilateral Movement: Walking Lunges
Hamstring: Leg Curls
Grip: Plate Pinch Gripping

Friday:
Repetition Lift: Dips
Supplemental: Skull Crushers
Vertical Pulling: Lat Pulldown
Traps: Lateral Raise
Elbow: Curls, Hammer Curls

So basically he convinced me to do this. I had some problems however. Too much idle time. Not enough time for cardio ( I wanna do HIIT but spacing it is hard ). Also, while I did work some interesting muscles at the gym, I didnt feel like I did enough. Then I found this workout:



This seems more intensive but I have no idea whats better. Im really confused and the guy who recommended the West Side wont help.

As for diet, I switched from lots of bad stuff I was eating to grilled chicken, turkey, wheat bread, some vegetables. Also apples and bananas, but now I hear fructose is bad for me. So, any help? I def. want a more refined eating schedule for losing fat. And I cant choose between workout regiments. Help. Thank you.
 
If you want to build muscle you're going to have to eat a lot more than what I suspect you of eating, which is (next to) nothing.



THIS is a real Westside training program. On your off days, you can do HIIT.
 
the program i listed is directly from that site. my question is whether the program is right fo rme considering my goals. i want to get into shape which to me means building muscle but also losing fat. im afraid ill get fat on this system.
 
no...not if you're doing things right. Getting fat and losing fat is mainly a function of diet. You can gain muscle on this program, but only if you eat.

You said that you think the rest periods are too long...

The idea is you superset certain exercises, which means you go from one exercise right to the next, and repeat. Also, the program you described is doesn't integrate the different options of exercises, like mixing your box squat with a deadlift on a max effort day.

You should still do HIIT on your off days.
 
Yeah, give Defranco's version of Westside a shot. It's a great program because of the variation it allows. I don't know one person who's followed it that hasn't been happy with the results.

Keep in mind, as Lei alluded to) that nothing happens without diet in check.
 
yeah im really confused on the diet part. here is what ive gathered from a lot of different sources saying different things. i know its not enough food, can you fill it in as necessary ( and help with the fat loss, as fat loss is a function of diet. )

wake up - whey protein shake to prevent catabolism
pre work out - grilled chiken with wheat bread, vegetables
post workout - whey + dextroise + multidextrin
afternoon - prolly roast beef or some sort of protein again with bread and maybe fruit ( i read fructose isnt good for working out )
night - more protein ( is beef jerkey alright? ) with broccoli

what do i add/remove?

also, as for my version of the west side template, i followed what they said, picking one excercise per category. i have a week 1 and a week 2 variation to mix it up. is it all right if i add some bicep/tricep stuff on day 2, seeing as how you only hit those muscles on day 5. is 3 days enough of a rest period for those muscles?
 
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I would replace the bread with brown rice or sweet potatos. Less processed is the key to a good fat loss program. Also beef jerky is an okay snack when its a natural beef jerky, but still wouldn't have it as a meal staple. And try to have real food for breakfast with protein and carbs. Carbs are just as important for muscles and you want them first thing.
 
i have little options for protein and healthy carbs in the morning. they dont start serving food besides fried eggs and cereal until 11, 12 and i have no cooking appliances. im in college, its so limited. what i meant to ask was where do i insert more meals and what should they consist of?
 
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