Need some real good advice

[TeamPunish]

I've been lifting pretty consistently for about 3 years now. I'm 5 10 about 180 and 13-14% bodyfat. I've always been in great shape but not ridiculous shape (ripped like hell). I've always really eatin what I've wanted and haven't really done any cardio except hitting a heavy bag for 1/2 hour. And now that we are heading into the winter months I want to grow however become ripped as well.

Can anyone plz help with a lifting routine...cardio schedule...and diet that would really get me to the next level (freak)

Thank you

 

[jk3004]

It's easy. Read the stickies in this forum, the S&P forum, and in the conditioning forum.
Viola.

 

[Sinister]

The problem with getting ripped and growing at the same time is they both require different things.

Getting ripped = burning fat = calories out > calories in.

Growing = gaining muscle size = calories in > calories out.

VERY difficult to do at the same time. So just pick one. You're decent weight for your height so I'd say probably focus on getting shredded. Which means decrease your caloric intake, increase your cardio, decrease the heavyness of weight you're lifting. Start running. Eat lighter but healthful, etc. It's tough to give you a whole entire program, but it begins with picking to either grow or get shredded. THat will dictate what you need to do pretty well.

 

[Madmick]

Getting ripped = burning fat = calories out > calories in.

Growing = gaining muscle size = calories in > calories out.

This is just the bottom line. Lean gains are reasonable if you don't mind adding 5 pounds of muscle over 5 months. If you want to gain that weight in the next month, you need to bulk.

 

[TeamPunish]

sounds good guys...thanks

 

[Envy]

The problem with getting ripped and growing at the same time is they both require different things.

Getting ripped = burning fat = calories out > calories in.

Growing = gaining muscle size = calories in > calories out.

VERY difficult to do at the same time. So just pick one. You're decent weight for your height so I'd say probably focus on getting shredded. Which means decrease your caloric intake, increase your cardio, decrease the heavyness of weight you're lifting. Start running. Eat lighter but healthful, etc. It's tough to give you a whole entire program, but it begins with picking to either grow or get shredded. THat will dictate what you need to do pretty well.

What about Berardi's "G-flux" equation, in which he surmises that calories in will increase calories spent and thus speed metabolism? Essentially, he has clients consume upwards of 3000 calories a day and do more training and lose fat and gain muscle at the same time.

 

[Woob]

im finding it much easier to bulk at the moment. eating not as healthy as i could just to ensure i get a lot of calories in. when i get to about 14lbs over my desired weight, thats when the fun a low calorie intake begins. i dont think i will enjoy that part

 

[Monger]

What about Berardi's "G-flux" equation, in which he surmises that calories in will increase calories spent and thus speed metabolism? Essentially, he has clients consume upwards of 3000 calories a day and do more training and lose fat and gain muscle at the same time.

I believe that 3000 calorie number was even in reference to a woman. I'm confused by some of Berardi's calorie recommendations. According to his "Mass eating" series I need to consume over 4,000 calories to just break even. Yet, I can gain muscular size on 3,000 calories. I've been meaning to increase my caloric intake to his recommendations but I'm a little skeptical on becoming a fat bastard... and this is coming from a major Berardi nuthugger.