ShapeFit.com

[CO2428]

I am 5'11 and weigh 215 lbs. I am trying to decide wether to lose weight and tone up, or stay my weight and bulk up. Any suggestions on what would be easier to do and how to do it?

[hhassan]

ur BMI is about 31 which is higher than the healthy one (18-23). I think u need to get rid of some Fats. Start by measuring ur Body Fat ratio.

[Boss Man]

I agree. Focus on some Fat loss for now. You can always add some healthy mass later on.

In your situation, 2lbs a week should be achievable, so you'll be ready to crank some mass on, in around 3 months from now, when your diet's better, Fat's less, and body is more primed with better nutrition, and ready to have the good eating expanded on, and mass building induced.

[CO2428]

EXERCISE SETS REPS WEIGHT

HYPEREXTENSIONS 1 10
2 10
3 10
SMITH MACHINE GOOD MORNINGS 1 10
2 10
3 10
BARBELL ROWS 1 10
2 10
3 10
ONE ARM BARBELL ROWS 1 10
2 10
3 10
CHIN UPS 1 10
2 10
3 10
BARBELL CURLS 1 10
2 10
3 10
ALTERNATING HAMMER CURLS 1 10
2 10
3 10
PREACHER CURLS 1 10
2 10
3 10
TWO ARM BUMBELL RAISE OVER HEAD 1 10
2 10
3 10
BENT OVER CABLE REAR DELTOID RAISE 1 10
2 10
3 10
TWISTING DUMBELL PRESSES 1 10
2 10
3 10

[swanso5]

training - the waterbury method by chad waterbury


food - go to diet section and read "read before posting...

[ozb11]

There are many reasons to continue losing fat before you bulk up.. One of the most appealing reasons, IMO, is the improved insulin sensitivity that comes with having a lower bodyfat percentage. Once you reach your leanness goals, you're bulking should be more effective due to the more efficient use of calories by the body..


bottom line, keep on with that cut!

[ozb11]

[Boss Man]

Well it's not that it's bad as such, but the fact BMI fails to account for Muscle mass, is a bit of a banana skin, and it will be pretty accurate for some, but less so for others, so a bit hit and miss.

[vamp]

My problem with the BMI scale is that people look at it as conclusive. If you utilize it with a body % test, you can easily calculate what your weight should be.

Body percent, although not always the most accurate, allows a better and healthier method to weight management and fat loss/muscle gain.

Take our above friend for example, if he put on 5 lbs of muscle while not loosing any fat, he would actually decrease his body fat % and he would increase his metabolism by about 175 calorie burnt a day(possibly more). If he didn't change a thing else, over a period of 20 days after this he would naturally loose 1 lb of fat. This would then decrese his fat % a little more and allow his metabolism to increase fractionally again... and so on until his body balances.

Obviously if he cleans his diet up and eats more meals a day with body weight=grams of protein a day and does some cardio on the off days of weights. It would decrease the fat and increase the muscle and work just a little faster to acheive his desired results. Body fat and muscle is a controllable thing that takes time and patients and dedication. Just like all jobs worth doing. Make it a life long carreer!

Cheers

[HOUSTON TEXAN]

Screw the BMI. Post pics, give advice.

[bc11]

I feel it's better to lose the weight. I started going to the gym when I weighed 215#. I am now down to 190#. I do mostly cardio with some weights. For me, that has worked the best. It's also healthier to be at a lighter weight. Good luck!

[brianDAhawaiian]

lose the fat first

[Ragnarxxx]

So what would be a good BMI to begin bulking up Vs. losing fat. whats the switch point?

[swanso5]

bodyfat 5 is a far better figure to go by

lean down until your 8 - 10% then bulk until your 12 - 14% and repeat the cycle

[Ragnarxxx]

whoa really. In your opinion would it be stupid to try to bulk up if your seriously above 10% bodyfat? (like 18-20%)