Is this program good for fat loss and muscle gain? (Q+A)

Question:

I have been watching all of your videos and love everything you have to say. I am currently 240 lbs and am 5’11 – 6’0 tall. I want to cut down fat and get lean muscle, just like your body. I am just confused at what I am supposed to do. When gaining muscle I know you have to eat more calories than you burn, but when you lose weight you need a calorie deficit. What is a good workout schedule? I talked to somebody named Chet Yorton (ex-body builder in the 60’s) but his workouts seemed very intense and would last me upwards of 2 hours.

Basically this is my workout so far…every workout includes 30-45 minutes of raquetball and 8-10 minutes of core.

Sunday (Push)
Incline Bench Press
Decline Bench Press
Bench Press
Side Raises
Front Raises
Shoulder Press
Tricep Pull Down

Monday (Pull)
Deadlifts
Bent Over Row
Lat Pulldown
Dumbell Shrugs
Curl

Tuesday Legs
Squats
LEg Press
Lunges
Leg Extension
Leg curl
Calf raises

Wednesday Push workout
Thursday Pull workout

Friday & saturday off

Also for every workout I do 3 sets of 8-10 reps

I want to, if possible, to get in and out of the gym within 60-75 minutes would be ideal of an intense workout.

Also as for eating I am eating at a deficit (online it says I need 3800 calories to maintain my weight so I eat anywhere between 2800-3000)

My goal is to get my weight to 190lbs and add 20lbs of muscle to make it 210 lbs if that makes any sense..

Thank you so much and I hope to hear back from you as soon as possible!

-Paz

Answer:

Building muscle is an extremely challenging goal. In fact, many would consider sustainable hypertrophy to be the most difficult of all body composition goals. So, it’s a good idea to focus on the weight loss first. In comparison, it’ll be a lot easier. So, at the very least, I recommend that you get down to your goal weight before switching to hypertrophy. You’ll have to maintain the calorie deficit – 2800-3000 calories per day is a good general range if 3800 if your maintenance level, and I wouldn’t go much lower than that for very long. But pay attention to how your body responds. You may be able to play around with the numbers to improve your results. And with the right training and nutrition, you can ensure that most of the weight you lose is fat.

The workout program you’re using will absolutely help you lose fat if your nutrition is up to par. The key is that you’re continually trying to make progress in the gym – getting stronger, doing more total work, resting less, etc. The racquetball will help with the fat loss, too, but some other cardio training wouldn’t hurt either (walking, running, cycling, skipping rope, etc.). Ideally, you’ll work your way up to doing some form of cardio training almost daily (i.e. six days per week is a good rule of thumb to maximize fat loss).

After you get down to the 200ish range, I’d say it’s time to start focusing on muscle building. And yes, you’ll need to be in a calorie surplus for that to happen.

Keep in mind that your program will work for awhile, but eventually, you’ll need to change some things to keep making progress. You could change the exercises you do, the sets/reps you use, or what kind of split you perform (e.g. upper/lower split, or 3 full body workouts per week, etc.), among other things. The point is that nothing will work indefinitely, and you’ll need to pay attention to your results to evaluate when it’s time to change something.

If you’d like a complete body transformation program to help you build muscle and get six pack abs, check out my review of the Six Pack Shortcuts program.

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