need help with a solid w/o

[demarcousaf]

i am 6/230 and want to trim it down. i want to get to 200 but want to maintain what i have. does anyone have a work out that will get you ripped and maintain good muscle mass. i looking at lifting mon/wed/fri and doing cardio tues, thurs, sat. let me know if you can help.

[demarcousaf]

or not

[YellowJacket]

Its going to take a little more info. than that to really get specific. Like, what EXACTLY are your goals? You want to lose 30lbs but maintain what you have? I dont think I understand that one.....

[grumpybear]

dude, im 6"7 and 260. i'm finding swimming really works. jump in the pool, swim till your arms are a going to drop off. sounds pretty obvious but just thought i'd chip in.

[Shibby]

Have you worked out before? What do you like to do? It's easier to fix a workout that prescribe one. Everyone is different. I could write workout programs all day long. But could you follow them and which would be best for you. Also post your diet in the nutrition section. Put down what you eat and at what time. That's where the fat loss will primarily come from.

[JUICE]

Re: need help with a solid w/o

Originally posted by demarcousaf
i am 6/230 and want to trim it down. i want to get to 200 but want to maintain what i have. does anyone have a work out that will get you ripped and maintain good muscle mass. i looking at lifting mon/wed/fri and doing cardio tues, thurs, sat. let me know if you can help.

diet is the key brother. Try eating leaner foods and higher proteins. Add some good fats to your diet, like fish oils, flax oils, etc. Try to eat as clean as possible as u can, avoid bad fats.

Eat 6 small, high in protein meals.


For workouts, try doing 12-15 ( 3-4 different exercises with 3-4 sets each) sets total for large bodyparts: chest, legs, back. For smaller groups like the arms. abs, and shoulders do around 8-10 sets total. (3-4 exercises of 3 sets each).



Sun: rest

mondays: chest/triceps

tuesdays: cardio/abs

wednesdays: legs/shoulders

thursdays: cardio/abs

fridays: back/biceps

sat: cardio


Or u can change it around how u feel like it bro.:)