fat loss nutrition and diet for my lifestyle

Question
hey man im trying to lose weight and im 5 foot eleven 180 about 16 percent body fat and want to get cut and then bulk up muscle but dont know how nutritionally or trainingwise to do so ... i have the potential  seeing i played football in highschool freshmen year four years ago at 5 foot eleven 200 lbs SOLID but i cant remember what i was doing back then for that success... can u help me?   i want to get back in athletic yet muscular shape.


Answer
Jeff-

Its simple you need to start basic simple habits and be consistent with them for months and then years.

You as well as everyone should base your training on heavy resistance training, heavy of course being a relative term to the individual. Based in BIG compound moves with free weights not machines in order to build muscle and burn some body fat. You need to be very brief and intense with training sessions n o more then 45 minutes get in hit it hard and get out and rest and recover. Growth, strength, progress happen out of the gym in recovery not in it.

Base your training on squats, Deadlift, bench press, over head press, chins and rows, and power cleans these are the moves that use the most muscle at once. Train like an athlete, seek performance not pain. Pain is not an indicator of a good workout, progress it Pain happens it should not be a goal. Its better to make progress and have NO pain.  Aim not to go to failure. failure happens dont seek it. Aim to kick the weights butt not them kicking yours, Aim to make progress make something that was hard easy. Start slow even deep body weight squats and work up. Learn proper form.

I would do one press, one pull and one leg move a day really giving the moves the attention they deserve. Start with 2-3 days a week and tack on some anaerobic type of cardio. Play pick up basketball, football, racquetball. go run some short sprints etc.. Your resistance training should be the foundation and the other activity secondary.

I would try and base your foods first on protein and fats, then add in plenty of green veggies and fruit. Stay away from the grains, processed food, starchy veggies and sugars for the most part except the occasional treat like once a week and prior to / during an athletic event or hard training session. Eat beef, fish, poultry, eggs, dairy, green veggies, nuts, seeds, oils, butter, and fruits as the base of your diet. Foods that are filling and wholesome. Do this for a month and see how things are then slowly add a more of the more simple carbs to fill your caloric needs.

For more info you should join our free discussion forum, you will get lots of great advice and discussion there www.teamstaley.com start a training log. We can help with training, diet and then give advice on supplementation. We have another young high level sprinter from Ireland on the site as well by the name of Alan

Phil
www.staleytraining.com

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