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  1. Azadi

    Azadi New Member

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    so i've recently turned 30, and i've been hitting the gym for 3 months straight, my main routine consists of cardio i run around 3km in 20-25minutes, i then spend around 15-20 minutes on weights. i've been doing this for over 3 months now, and i haven't had massive gaines at all, about 12 months ago a minimal workout would provide me great results now i'm struggling, i'm currently trying to enhance my diet eating clean foods is there anything you'd recommend, i would describe my current physique as a guy who's just started working out, i'm average build. my main aim to to get more lean muscle mass a maintain, i'm not looking for the body building look.
     
  2. Mandanda

    Mandanda Well-Known Member

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    Hi mate,

    Could you post up your workout routines?. I can then have a look, i think i can help you.
     
  3. Dealt_with

    Dealt_with Well-Known Member

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    How often do you do that? That's very little work. You're also combining cardio and weights on the same day so you're creating conflicting cell signalling. You're not going to accidentally look like a bodybuilder. You can make significant gains in muscle in your 30's especially if you're as untrained as you are. If you're eating 'clean' and that's resulting in a calorie deficit then that's also compromising your ability to make 'gains'.
     
  4. Azadi

    Azadi New Member

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    i think thats the problem i've been trying to cut weight and gain weight at the same time, i think the problem is what you've mentioned i go all out on my cardio and leave little room for weight training, thats why i'm struggling, i dont stick to a rountine i dont do legs, i focus on cardio and weight training. and i think part of the issue is diet, i'm not getting the right proteins, not in enough quantity atleast.
     
  5. Azadi

    Azadi New Member

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    i dont have a set one, if i'm starting off what would you recommend.
     
  6. Mandanda

    Mandanda Well-Known Member

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    Firstly you need to have a programme in place as doing freestyle workouts aren't going to get you to your goals.

    I'd get rid of the steady 3K run as the cardio isn't going to help you especially at that speed. Given it's also prior to your weight lifting it's most likely affecting your weight volume, load and technique (fatigued). That type of cardio is counterproductive to your session as it floods the body with inflammatory hormones and affects your body's natural anabolic response.

    What exercises do you do when doing weights?. If i was you i'd look at doing metabolic circuits with more compound movements (more than one muscle group). Important to not just do metabolic circuits but use them as part of a rounded programme.

    See resistance training will continue to have the afterburn after workouts where as the steady cardio burns calories and improves your CV endurance but it's not going to have the after effect and hit the energy systems needed. That 20 minutes wpuld be better spent with the barbell and dbs.

    If you want some cardio do some "finishers" at the end. Ie. Interval sprints with an incline of around 3%-6% and sprint for 25-30 seconds (45 seconds rest - walk )and do 5-8 of them to finish. This way your not conflicting your workout as much.

    Another good way to burn fat is walk at a steady tempo when away from the gym. 3-4 times a week schedule walks of 25 mins in. If you do like a long steady run then you can do that but keep it low intensity.

    I can knock up a weeks programme for you if you like mate. Drop me a PM if you like..
     
    #6 Mandanda, Aug 16, 2017
    Last edited: Aug 16, 2017
    NSFW likes this.

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