File :-(, x, )
Anonymous
Hey /fit!

I've been lurking around the forums for quite a while. I'm 5'7 and 170 pounds, which puts me around 30 pounds over a good, healthy weight for my class. Now, I've been doing the 6-meal split these days, maintaining a 2000 calorie intake per day, and have been eating healthy foods. I Here's a question for you:
For my workout routine, I run a mile or two every other day. I have shin splints, so I don't run every day and which is why I also do my HIIT routine on an exercise bike.
I want to lose weight as my first priority but also build muscle and get some definition to replace that flab. I'd like to lose weight, but I also want to build some strength, and frankly speaking, not look like a featureless rail with my shirt off. What sort of weight-lifting routine should I adopt? A lot of you here talk about different exercises, rep variations, rest periods, etc. but it's all (mostly) greek to me.
Some help would be greatly appreciated.
>> Anonymous
I'd say the normal rippetoe's starting strength, type training is the way to go. For a while atleast, before you start looking into more advanced programs.
>> Anonymous
>>60901
I'm 5'7, 163 pounds. I'm in great shape. I think you are confusing fat and muscle.
>> Anonymous
I'm 6'1 and around 180lb

I have abdominal veins and some slight striations in my vastus medialis.

height and weight tell you NOTHING about a physique, asize from how far off the ground the head is and how much pressure it puts on the ground.
>> Anonymous
>forums
>> Anonymous
>>60938
>asize
>> Anonymous
>>60930
I'm sure you are, even though your weight is greater than mine. The thing is, I'm not confusing fat and muscle. My 30 pound excess (as what my BMI dictates is a "healthy" weight) is fat. Your excess is probably muscle. I'd like to swing my physical condition to be more like yours.
>> Anonymous
>>60941
>>60942
Sorry?
>> Anonymous
>>61005
this is not a forum
>> Anonymous
>>60951
In that case, I'd say ignore the fat, build up a large amount of muscle, whilst trying to gain minimal fat, then cut down.

If you're talking about just muscular size, then by all means, 8 reps, 4-5 sets, with a few compound and alot of isolation.

But imo, the thing you'd be best suited to, would be a 5x5 style program (west side, rippetoe's or any other generic learn2barbell style program) and eating around 200 grams of protein, and staying around 1800 calories on non training and 2000 on training days.

You COULD do HIIT between workout days, as long as it's atleast 48 hours before\after leg days.
I'd also suggest eating something rich in casein, or even better, micellar casein before hand.

I'd say like 350 grams of cottage cheese and a protein shake with 500 ml of milk and 1 scoop of low carb metabolic drive (A very very good protein powder)
>> Anonymous
>>61018
Give the guy a break. This board is /fit/, not /anal/
>> Anonymous
>>61159
where can I find this /anal/ ?
>> Anonymous
>>60901

ITT: Short people.

Me too. 5'7". 173lbs.

To be honest, you should just start bulking up now. I'm into combat sports and the like, so I'm intentionally aiming for 150-160 area. You really should look at the same weight to be honest, it's going to look great for me. (hopefully!)