Few Fitness Questions

karmasutur3 · 2015-03-23T17:10:46+00:00

Should I take a rest day? I don't really think I need it

You need it. It's probably hindering your progression a LOT. Swimming / running / etc can go on in between lifting days, but for instance, I don't agree with your back and bicep day right after chest day followed by legs.

I'd aim more for a lift day, then a swim day. Then a lift day, then a running day. I mean, you can plan out 2-a-days a lot better than what you're listing here, even though I don't reccomend it.

after a year 2-3 a day lifting, I went to a monday-wednesday-friday only, due to time constraints, and my progression and gains exploded - even doing nothing in between at all. Your body needs rest.

How can I drop body fat? I am at about 13%, but I want to get to 8-9%

As the saying goes, "abs are made in the kitchen, not in the gym."

Diet, in my mind, is like....60% of any lifting program. If you're serious about this shit (and you should be) you need to have each intake planned to the calorie. No shit.

RPthrowaway123 · 2015-03-23T20:40:43+00:00

As a former swimmer, its amazing for your body but you won't have any muscle/weight gains while doing it. I would focus mainly on weights right now, then switch to cardio for a little bit to balance it out before going back to body building. You'll get larger muscles and have the cut look from cardio.

94redstealth · 2015-03-23T17:06:36+00:00

While working out and lifting is a big part of TRP, this question is better suited for one of the fitness sub reddits

T_H_E_T_R_U_T_H · 2015-03-23T18:37:32+00:00

Take a rest. Three to five days a week is plenty.

Get a macro calculator and cut. Cut your carbs down and up your protein and fats. You shouldn't need to go full keto if you're already in decent shape. Maybe like 120-150 carbs a day should be good.

Yellowking57 · 2015-03-23T18:49:28+00:00

Yes. Depending on how intense your swimming sessions are, your central nervous system will eventually burn out if you don't take at least one rest day a week, esp if you add HIIT back into the mix.
Find your maintenance calories, eat ~500 cals less than that every day, get plenty of protein, be patient.

bsutansalt · 2015-03-23T21:08:47+00:00

Need more info. What is the actual exercises, reps, and sets look like? I'm guessing you have too much volume though if you're dedicating an entire day's session just to chest and tri's or back and bi's.

As for the swimming, what goal are you trying to achieve with that?

AZTRP · 2015-03-23T23:26:31+00:00

ABS everyday

Day One: Legs
Day Two: Shoulders
Day Three: Rest (still abs though)
Day Four: Chest
Day Five: Back
Day Six: Arms
Day Seven: Rest (still abs though)

This is organized to give each of those muscle groups the proper rest period. Couple this with a Keto diet and no alcohol and you'll drop fat quickly.

Poldonis · 2015-03-25T20:40:43+00:00

Eating healthy will helps get you below 12% bf but do some research into insulin sensitivity. I highly recommend testosterone nation as they are fairly easy to understand but indepth enough so you actually learn why you should do it. That and they don't sugar coat shit. Just avoid some of the marketing ploys sprinkled throughout the articles.

If you know when and how to eat what carbs your road will be a lot faster. I put on 10 lbs in the last month while dropping from a 11.3% to a 10.8%. Bf. Insulin can be your best friend or worst nightmare

fentrix2 · 2015-03-23T21:43:52+00:00

/r/fitness

Title	Few Fitness Questions
Author	giffengoods
Upvotes	11
Comments	20
Date	March 23, 2015 5:04 PM UTC (11 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/3012yh/few_fitness_questions/
Archive Link	https://theredarchive.com/r/askTRP/few-fitness-questions.147265 https://theredarchive.com/post/147265

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