Build Muscle, Burn Fat, Get Ripped
Originally posted: 1/27/10
Updates:
2/1/10 updated routine, added Excel spreadsheet workout logs)
3/8/10 added example HIIT routines for days 2, 4, and 6.
 Fat Loss for Men |
Many of you are asking for a full body workout routine to burn fat, so here you go.
I have even customized the program for both men and women.
You can skip the details and go straight to the routines if you wish:
The Program
We are integrating 3 full body training sessions with 3 HIIT routines and taking the 7th day off. Since the goal is fat loss, we are striving to add some muscle mass, maintain strength, and burn as many calories as possible.
This is accomplished by staying in a slightly higher rep range than we would normally use for strictly strength training, while using super-sets for most of our exercises. We add an optional set to the end of each workout in case you are able to finish the workout early.
Major compound exercises are rotated to prioritize a different muscle group on each of the 3 training sessions each week.
Volume, Frequency, and Overtraining
HIIT sessions on off-days are designed to melt fat and stimulate muscle growth, but the sheer volume of work should not force you into overtraining. If you do feel the symptoms of overtraining, you should take either the 4th or 6th day completely off instead of performing a HIIT workout.
Some of the symptoms of overtraining:
- elevated pulse
- trouble sleeping
- nagging muscle soreness
- sore joints
- inability to recover from the previous workouts
- decreasing strength
- decreasing muscle mass
- increasing fat storage
This routine can be used for 6-10 weeks before switching your focus to a new set of goals. When progress stalls and you can determine that the plateau is not a result of overtraining, it is time to take an active recovery week and start a new routine.
Rest
You should rest 60-90 seconds between super-sets, and 180 seconds (3 minutes) at most between exercises.
Warm Up
Initial Warmup – small, light exercises possibly including dynamic stretches to warm up the muscles
Feeler Sets – use feeler sets only if necessary, with 40-50% of your 1 rep max for 3-5 reps to warm-up before each new exercise
Recovery
You should engage in some form of recovery on a daily basis.
Here are some of your recovery options:
- foam roller
- deep tissue massage
- ice massage
- alternating hot and cold showers
- dynamic stretching
Nutrition
You know the drill.
- Calories = 12 x your goal bodyweight, adjust weekly according to progress
- Protein = .8-1 gram per pound of bodyweight
- Carbs = 100-150 grams per day, more on weightlifting days, less on HIIT days, and even less on rest days
- Fat = the remainder of the calories once you’ve subtracted protein and carbs from total calories
The Routines
Click here to see this workout routine customized for women.
Full Body Routine For Men
Day 1:
5 minute initial warmup
a) Quads - Barbell back squats
reps: 5/5/5/5
b1) Chest - Incline dumbbell press
reps: 7/7/7
b2) Calves - Standing calf raise
reps: 7/7/7
c1) Hamstrings - Stiff leg deadlifts
reps: 7/7/7
c2) Abs - (Weighted) decline sit ups
reps: 7/7/7
d1) Back - (Weighted) wide grip pull-ups
reps: 10/10
d2) Shoulders - Seated dumbbell shoulder press
reps: 10/10
e1) Triceps - Dips
reps: 5/5
e2) Abs - Reverse crunches
reps: 2 x As Many As Possible (amap)
f) Stretch all your muscles for 10 minutes while sipping your post-workout drink.
Day 2:
25 minutes of full body HIIT (push, pull, calisthenics, jumps, sprints, kickboxing, etc…)
Example:
- 3 sets – 30 seconds of push ups as fast as possible, 90 seconds of moderate-speed jump rope (6 minutes)
- 60 seconds rest
- 3 sets – 30 seconds of rowing as fast as possible, 90 seconds of squat thrusters (6 minutes)
- 60 seconds rest
- 3 sets – 30 seconds of skipping lunges as fast as possible, 90 seconds of kickboxing drills (6 minutes)
- 5 minutes of stretching
Day 3:
5 minute initial warmup
a) Chest - Flat bench press
reps: 5/5/5/5
b1) Quads - Step ups onto a bench or box holding dumbbells
reps: 7/7/7
b2) Abs - Lying leg raises, get your lower back and butt off the floor, try to touch the ceiling with your toes
reps: 10/10/10
c1) Back/Hamstrings – Standing bent over barbell rows
reps: 7/7/7
c2) Calves - Seated calf raises
reps: 7/7/7
d1) Shoulders - Standing dumbbell raises to the side
reps: 10/10
d2) Biceps - Standing alternating dumbbell curls
reps: 10/10
e1) Hamstrings - Glute-ham raise
reps: 10/10
e2) Abs - Fold ups
reps: 2 sets x amap
f)Stretch all your muscles for 10 minutes while sipping your post-workout drink.
Notes:
the glute-ham raise – lock your heels under something with the instep of your foot facing down and, starting upright with your thighs perpendicular to the floor, lower your upper body forward and down towards the floor then use your hamstrings to pull yourself back upright.
Day 4:
25 minutes of lower body HIIT (jumps, sprints, etc…)
Example:
- 5 sets – 30 seconds of sprinting, 90 seconds of jogging/walking (10 minutes)
- 60 seconds rest
- 2 sets – 30 seconds of rapid squat jumps, 90 seconds of moderate-speed bodyweight squats (4 minutes)
- 30 seconds rest
- 2 sets – 30 seconds of sprinting, 90 seconds of jogging/walking (4 minutes)
- 30 seconds rest
- 2 sets – 30 seconds of jumping rope as fast as possible, 90 seconds of jogging/walking (4 minutes)
- 5 minutes of stretching
Day 5:
5 minute initial warmup
a) Hamstrings - Deadlifts
reps: 5/5/5/5
b1) Shoulders - Standing overhead shoulder press
reps: 7/7/7
b2) Abs - Standing side bends holding dumbbells
reps: 7/7/7
c1) Quads - Alternating barbell lunges
reps: 7/7/7
c2) Chest/Triceps – Decline close grip bench
reps: 7/7/7
d1) Back/Biceps – (Weighted) close grip chin-ups
reps: 10/10
d2) Calves – One leg standing calf raise on a 2 inch block or plate holding a dumbbell
reps: 10/10
e1) Chest/Triceps - Clapping push ups
reps: 2 sets x amap
e2) Abs - Sit ups with straight punch
reps: 2 sets x amap
f) Stretch all your muscles for 10 minutes while sipping your post-workout drink.
Day 6:
25 minutes of full body HIIT (push, pull, calisthenics, jumps, sprints, kickboxing, etc…)
Example:
- 3 sets – 30 seconds of bodyweight rows as fast as possible, 90 seconds of jumping jacks (6 minutes)
- 60 seconds rest
- 3 sets – 30 seconds of bodyweight step-ups as fast as possible, 90 seconds of kickboxing drills (6 minutes)
- 60 seconds rest
- 3 sets – 30 seconds of explosive push ups (clapping, up onto a box, etc…), 90 seconds of moderate-speed walking lunges (6 minutes)
- 5 minutes of stretching
Day 7:
Completely off, no exercise at all.
Men’s Full Body Fat Loss Workout Log
Now you can print out your workout log using this Excel spreadsheet:
Men’s Full Body Fat Loss Workout Log
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Need Amino Acids?
Glutamine and other amino acids are often more powerful than regular protein powder. Use Xtend Amino Acids to jump start your body in the morning, help provide energy during a workout, and stay anabolic while you sleep.Click here to order or learn more about Xtend Amino Acids.
Need Nitric Oxide?
By increasing your blood content of Nitric Oxide, N.O. supplements enhance your pumps and provide additional energy for prolonged strength endurance. I find myself getting an extra 2-3 reps on every set when I’m using an N.O. supplement. Use N.O. Xplode to take your strength training to the next level.Click here to order or learn more about N.O. Xplode.
Need Creatine?
Kre-Alkalyn has a higher absorption so it doesn’t require front loading and reportedly causes less creatine bloating and stomach problems. Kre-Alkalyn offers you a creatine supplement that is 100% stable, will not break down into creatinine, and will absorb efficiently into the bloodstream. Each gram of Kre-Alkalyn is equivalent to 10 grams of creatine powder.Click here to order or learn more about Kre-Alkalyn creatine.
About Project Swole - Project Swole is managed and mostly written by Steve, a formerly IFPA and ISSA certified personal trainer and sport nutritionist, who has been studying, practicing, and experimenting with fitness and nutrition since 1992. Please use the content at Project Swole to supplement the advice of your doctor or physician. All medical questions should be directed towards a qualified medical professional, and the advice provided at Project Swole should be used at your own discretion.
Here are some humorous links:
Related posts:
- Fat Loss for Women: A 7 Day Full Body Routine Plus HIIT
- A Generic Full Body Workout Routine
- Critique My Full Body Workout Routine
- What is HIIT – High Intensity Interval Training – And How Should You Use It?
- 20 Pull Ups Program Integrated with a Regular Training Routine
Tags: Conditioning, fat loss, full body, hiit, lose fat, lose weight, weight loss, Weight Training, weightlifting, workout routine, Workout Routines
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Hi! I have got a question!
The HIIT part is just the cardio day? (I mean, day 2, 4 and 6)? or I have to do the super-sets in an interval of time? (like the intermediate program that has to be done in 10 seconds and then you have to do 2 giant-sets)…
Thank you! The plan looks very good, and this site is the one who has helped me a lot!
Regards.
All the time constrains are on the page. Just do the 3 sets of each super-set with the prescribed rest, then move onto the next super-set.
Hi Steve
Do you think it is a good idea to do 20 mins of cardio the days of full body routine and the days of cardio to do tabata training for 16 minutes?
I want to loss weight as much as possible.
i’ve got last 20 pounds.
So, thank u!
what is a alternative for the HIIT for jump roping if you dont know how to jump rope, and what is an alternative to the kickboxing drills , because there isnt space at the gym for this
please help
Choose any cardio exercise. Sprints, tabata squats, or any other exercise that you can do really fast with a lighter weight. As an alternative to kickboxing drills, simple use explosive plyometric movements like clapping push ups, box jumps, squat thrusters, etc…
if you are 10 pounds under weight and have more fat than muscle, would you still reccomend this program
Depends on your percent body fat. If you have high bodyfat of more than 20% then you could stand to get down to 15% bodyfat if you want, but if your bodyfat is less than 20% now and you are under weight, then maybe you should work on adding some muscle first.
So is this the program for me if I want to loose fat and gain some muscle? I’m tempted to just do the werewolf for muscle and do some cardio on my own, what do you think?
Go for it. Either option should work.
Steve, for two years now, i have been working out without a plan or idea what i was doing, I’d lift when i felt like it, and curled om some days. then i found your routine for gaining strength, and now I’m wondering if i can still gain muscle mass by just following your routine. i also want to try out for the running back position, would this program help me?
jw why is it the one customized for women has more reps?
Women typically respond better to a slightly higher rep range, and they are more likely to adopt a routine that uses higher reps, only because they think they will get too big if they lift heavy weights. This is a myth, but many women refuse to believe that it is not true.
Thank you. And how many weeks would you say this should be done in a row? Because in the werewolf workout you say that every third day should be taken off so you aren’t overworked. this one is 6 days a week and i dont want to overwork myself too much to where it does more damage than good.
With this workout, you’re only doing half hour HIIT sessions every other day, which are not as taxing as the upper body and lower body workouts in Werewolf Training. That being said, you can probably use this routine for 6 weeks or so, then maybe do one week with only the resistance training workouts, or only the HIIT workouts, or just take a full active recovery week. Then repeat.
Thanks. I started on friday and im going to do it for at least 6 weeks and maybe longer if I’m not quite at the weight I want to be by then, and after I’m going to start there werewolf workout. I did notice today that the print out and the workout on the site are different on day 3. On the print out it says sit ups and bicycle for the second and third, and on the site it says step ups and leg raises. Are one of them updated or are they just 2 different things you can do that day?
Better off going with what the web page says rather than the spreadsheet.
Hi, I want to lose body fat, im 5’11″ and weigh 13 stone, do you recommend this program, my main goal is muscle and definition ( like everyone i guess) but more than anything want that 6/8 pack.
Any Tips would be greatly appriciated
Regards,
Ant
Losing weight takes dedication to diet.
i am a beginner in lifting weights and cardio and i looked over all these exercises and i cant do a lot of them. should i just keep working out until i can or do something else?
I need some helpwhat would be the best time to eat carbs on each one of the days
Before and after a workout is the best time to eat carbs. If you are trying to lose fat, avoid carbs before bed and don’t overeat carbs for breakfast either, unless you workout in the morning. Also avoid carbs on non-workout days, keep it under 100 grams.
hi. i’m 6″ and 14 stone. i got some good mucels in my arms but i’m a little chubby round the stomach. i just want to lose some weight. would this do the trick?
This will do the trick, but you also need to eat healthy and train with intensity.
Steve… im 5′ 11” 164lbs (according to my digital scale, right about 12% body fat)…. I did the werewolf training for a month and added 8lbs (gave it up due to a back injury that nags me in all i do)….. my question is should i try this workout for a month or so to get below 10% (i would like to one day see something that resembles my abs) or go back to werewolf for a few months then this?? or does it matter?
as well just want to make sure my numbers come out right…. im looking to get to 160 (may not seem like much of a drop but its hard plus hopefully some muscle gain) so i should get about 1900-2000 cal…. 160-170g protein, 100-150g carb and 75-100g fat (pending the days with carbs and fat) (if i did the math right from the werewolf) just want to double check because fat seems a little high
Focus on losing fat for a while to give yourself a break.
MY QUESTION IS WITH THE DIET!
WHEN YOU SAY SUBTRACT EVERYTHING TO GET THE QUANTITY OF FATS IS THAT THE AMOUNT WE INTAKE?
Hello! I’m just curious… 2 sets of 10 reps is enough for fat loss? I mean, I did like 6 sets of 12 reps before with supersets and I would like to switch on this routine but my question is that enough for fat loss. I have really strict diet and would like to get 150% from this routine, thank you Steve!
6 sets of 12 reps is overkill. You need to go heavy when losing weight, in order to maintain muscle mass and strength. It is the diet and HIIT that will contribute most to the fat loss.
hi, i have been working out for 3 years . last year i was walking 35 minutes everyday and lifting heavy weights , and eating white rice and chicken breast 2 meal a day. This diet worked well on my muscles but i couldnt get rid of my belly. i have a fatty belly , even though i lose weight the fat on my belly still the same. Now since 3 months i stopped eating sugar taking grean tea fat burner pills and running 30 minutes every day and lot of abs exercises. I want to get rid of my belly and meantime i want to gain more muscles. Which supplement do i need to use ?. would whey protein lead me to gain weight? cuz i dont wanna gain weight.
It might benefit you to replace a meal or a snack with a protein shake, but don’t add a protein shake to a diet that is already not working for you. The problem must be with what you are eating. I’d suggest you keep a food log for at least a month; record food, portions, calories, carbs, protein, fat, and anything else you want to monitor. You will be surprised by how much you learn when you keep a food log.
Hello,
First of all, I would like to say that this is my favorite website for fitness and nutrition.
I noticed that the heavy lifts (4×5′s) are all on legs and chest, and that (at least to me) the back muscles appear somewhat neglected.
My question is, will your back lose strength/size at a faster pace than your chest and legs by doing this? My knowledge of how muscles function is rather limited, so I would appreciate any advice.
Thanks!
You might have a point. I seem to be neglectful with back training in my routines lately. Not quite sure why though. I even had to go in and patch the Werewolf routine with extra back work.
Know what you can do? Choose one day, maybe squat or deadlift day, and add some pull ups, chin ups, or rows as a superset with the first exercise of the day.
Hi, thank you for your articles.
Just one question: I’m a beginner (5’7” and 132 pounds) and I want to lose body fat and gain muscles (and strength!).
My idea is to start with the “Fat Loss for Men” for about 3/4 weeks and so prepare myself for next Routine: “Werewolf training”.
Is that a good idea?
Thank you very much in advance,
Mike
Sounds good to me.
Thanks Steve, I have bookmarked and one day soon will come back to it once I’ve mastered the vacuum. Hey has anyone ever told you this – the hanging gut sometimes goes numb, especially while working long periods of time, and continuously, i find myself hunched over close to the screen, which is strange, because its not to see, i have better than 20/20 vision.
Steve thanks for your Fat Loss for Men posting i really try that tips in my lifestyle. Thanks again.
i am 18% body fat and i wanna get down to 10 to see my abs will this full program help
Yeah if you eat right.
Love the site, I’ve used the routines and information from here frequently. Question though, this program has three weight training sessions and three separate HIIT sessions. In your description of HIIT, you say that HIIT is not for people who are overzealous i.e. doing 3-4 weight training sessions and 3-4 HIIT sessions in a single week.
So do you recommend that people starting this Fat Loss program ease slowly add the HIIT sessions in or do them all from the start? For example, do only one HIIT session for the first few weeks, then two, and then finally three if you haven’t burnt out? Thanks.
There’s no reason anyone can’t start with 3 weight lifting and 2 HIIT sessions a week. Depending on how they feel at that point, they can add the third HIIT session. The HIIT sessions are pretty short at 25 mins and the 3rd session is limited to the lower body, so wear and tear shouldn’t be too excessive. In the last year or so I’ve changed my opinions slightly about how much exercise a person can handle, especially when their only goal is to lose fat. When trying to gain muscle, 4 workouts a week with maybe a 5th light day, is the max. When trying to lose fat, most people can tolerate 6 workouts a week, as long as 2-3 of those workouts are shorter in duration and do not involve any serious compounds lifts like squat, bench, deadlift, and overhead press at maximum intensity.
I started this routine yesterday. And on the Day 1 routine and got really tired and felt like puking at the gym. Is this because of what I ate or maybe not getting enough water?
Or is it because Im not used to this routine?
And btw love your site!
Thanks. It could be any or all of those reasons. Give it another try.
Hey there, I’ve read this workout and it seems perfect for my purposes, but I wanted to ask to make sure. I’m a little more than 5′-8″ and weigh about 240 pounds, and am 19 years old. I’m trying to lose weight and fat while toning the muscle I have and building up my upper body. Are there any alterations to this workout routine you could perhaps recommend? Thank you so much, this website has been a huge help for me as I’m trying to get in shape.
Hello there, I have another question about this workout. Would yoga be a good addition? Say on the HIIT days? I’ve been looking around the internet and everywhere I’m reading that working on flexibility is important, that strength gains aren’t as helpful without the flexibility to support them. I’m just concerned about over training, however, that perhaps 3 days of yoga in addition would be too much? Thank you very much.
Is it good to supplement my diet with protein powder on this routine? I’m still going to have a lot left over when I’m done with muscle gaining, but I feel like I can get enough protein in my regular diet anyway. I just don’t want to leave the powder sitting there.
Sure, it’s always good to use protein shakes.
I’m 5’9″ and I weigh 195 lbs. What would be a good body weight goal and how much weight should I start with on this routine?
You are looking to lose fat? If so, you could probably stand to lose 15-20 pounds judging by your height and weight. Of course, I know nothing else about you so I can’t really give you an accurate goal. Consult with your doctor to find out how much fat you should try to lose.
It doesn’t say how much weight to start with. How much is good? Do I use whatever makes me struggle?
Yes, whatever makes you struggle. It’s different for everyone. Sometimes you need to take a couple workouts to discover which weight to use on different exercises, especially when switching to a new workout routine.
Hi Steve,
Just starting this full body routine and so far so good except for a question on diet. I find that half way through I get pretty shaky and sometimes head achey. I assume this is related to blood sugar. I have to work out in the morning and usually have a bowl of oatmeal or the like before workout. Wondering if I should eat more prior or eat during, or if I am simply doing something else wrong to get these symptoms.
Thanks
Sounds like low blood sugar. Either eat more prior to eating, or sip a beverage like Gatorade during your workout. I prefer to mix water with my Gatorade in a 50/50 ratio. There are more scientific ways to solve your problem, but this is the easiest and cheapest.
I am looking to lose fat but mainly gain muscle at the same time. Will i be better of doing werewwolf for mucle with my own added HIIT incorporated to the routine rather than this Steve?
Thanks
If you care more about gaining muscle, choose Werewolf and add HIIT. If you care more about losing fat, choose full body fat loss and eat slightly more than prescribed.
Hi I have a question about the letters/numbers in front of the workout,
When it says b1 and b2 does that mean do 1 set of b1 and go to b2 without rest and do 1 set of b2 then rest and repeat?
Hi I’m 5″6″ and weigh 210lbs I want to lose weight but I also want to turn most of it into muscle should I do the werewolf training or the fat loss routine
You should lose fat first, then gain muscle. Chances are you can do a little of both at the same time, but focus mostly on losing fat until you are at a comfortable body composition.
Hi Steve, just a question about nutrition which i cannot get a straight answer from on the internet with different opinions. Would you take a post workout protein shake (with carbs and protein[within 30 mins post workout]) if you’re trying to lose body fat? Would the body take energy from the fat to feed the energy you require for your muscles? or would the body break down your muscles to feed this and hence require a post workout meal? Especially when you do exercises like HIRT training which utilise many of the bigger muscle groups. This same question applies if i decide to do HIIT (sprints) will i require post workout nutrition to reduce the body fat?
Hey Steve, just wondering, I’m 16, 6’1, and 180 pounds with 20% body fat, and I follow a 1500-2000 calorie diet. How many sessions do you think it would take to reach 10% body fat because I leave for Florida in April and want that bod
I think you need to workout hard and diet hard until you leave in April and you might be able to get down to 8-10%.
Hi steve. I checked this out for inerests sake and it seems like what im looking for. I just have a question about how much weight to use on these exercises. Do you use % of your one rep max for everything? if so what percentage and should it go up after a few weeks?
Test each rep range to see what you can handle. For example, find out exactly what your 5 rep max is on a certain exercise, then add 5-10 pounds and use that weight for your workout. Once you meet the required reps one week, add 5-10 pounds the next time you use that exercise.
I have a question in regards to the ‘Nutrition’ portion…so when it says:
•Fat = the remainder of the calories once you’ve subtracted protein and carbs from total calories
So I take my goal weight x 12 = (number of calorie intake/day) – (weight x [grams of protein x current body weight]) – (number of carbs)= (number of fat/day)? Because when I do the caculations, the number for fat comes out hight, like 250. I’m wondering if that sounds like a standard/correct outcome? PS, I hope my attempt at typing out the formula was not confusing.
Hi Steve-
Awesome info on your site- thanks for doing all of this! I’ve got a question about post HIIT training. I’m currently doing this fat loss for men routine and I’m wondering if you recommend consuming a post-workout protein shake after the HIIT sessions, or just leave that for after the weight-training sessions? I’m currently intaking my bodyweight in grams of protein on weight-training days, but would fall about 25 grams short if I didn’t do the protein shake after the HIIT session. Thanks in advance!
Yes, consume a protein shake after the HIIT session.
Thanks Steve! One last question, if you will: I live in Colorado at 6700 ft. above sea level- oxygen content in the air here is between 15% and 18% lower (depending on the day) compared to sea level. I’ve been doing the HIIT sessions with very high intensity and I find that I can barely complete the 3rd set for any given exercise, as I struggle with breathing and muscle fatigue- my third set is usually much slower/lower rep compared to the first two. I’m usually fine after the one minute rest period between exercises. Do you recommend that I just suck it up and continue with the routine as written, or should I reduce the work set time slightly, or even make the recovery set longer? I’m not feeling any symptoms of over training, and I lost 6 lbs. my first week doing this routine. Thanks!!
If endurance, stamina, and fat loss is your main goal, then push through it and your body will adapt. If performance in terms of increased strength, speed, and power is your priority, or if increased mass is your priority, then I’d rather see you increase the rest between sets so that your don’t slow down or under-perform for your final work set. If you start to see symptoms of overtraining, then you can alter set or rest duration instinctively as necessary, after taking an active recovery week off.
Hi Steve,I am 15 years old and I broke my wrist a few months ago and was recently cleared to workout again. I lost a lot of muscle and gained fat while my hand was healing,so I have been looking for a good workout to lose the fat. I am going to begin this workout soon, but I wanted to know what protein should I use? I was thinking about using the GNC Total Lean-Lean Shake, but what are your recommendations? Since I am still young, should I just try to get the protein from foods? And will protein shakes get rid of the muscles aching and soreness the day after working out? Also, my doctor told me that I should not push myself really hard working out because it will mess up my growth. Will this workout do that?
I think your doctor doesn’t know much about fitness. Working out hard will only be good for you, not bad for you. Consider a post-workout shake after exercising, but try to get most of your calories from whole foods. I recommend Biotest Surge Recovery for a post-workout shake, and Optimum Nutrition protein powder for regular protein shakes. I also highly recommend XTend to get additional amino acids each day. The links to everything I recommend are on this site, either in the post or on the sidebar.
Hi Steve. I have a question about the diet part of this routine. My calorie target is 2040g, Protein is about 170. When I subtract the protein and carbs from calories, I get 1740g of fat. Is this right, or am I doing something wrong?
If protein is 170g, then protein calories = 170 x 4 = 680 cals.
If calories is 2040, then 2040 – 680 = 1360 cals to be divided between carbs and fats.
If carbs is 100g, then carb calories = 100 x 4 = 400 cals.
If calories is 1360, then 1360 – 400 = 960 cals for fats.
Since 1 g fat = 9 cals, then 960 / 9 = 106.7 grams of fat in your diet.
Hi
My self naushad i am from india …. From past 6month i am not going gym… I have gain weight n fat my current weight is 87kg.. height – 5.11” from monday i am starting my workout please help me to loss weight n fat… Please give me exercise & schedule …. I have hydroxycut hadrcore hardcore pro series.. & syntha-6 whey protien how to use them? N what else i have to use…
Thank you!
Please follow the Fat Loss for men routine linked at the top of the page in the menu system.
Hey steve i have come down from 248 on this routine to 192 but i am so used to the routine and need to switch up what would be the best way to loose my lower belly fat that fat seems to stay and sags i would like to have it gone and maybe a 6 pack by the summer help any suggestions?
Thank you
You could give P90X a try for a couple months. You could switch to Werewolf Training but maintain a Fat Loss diet strategy. You probably need to decrease calories or somehow alter your diet somehow to increase fat loss. Have you tried my article about 10 tips to get shredded? If not, you should. Click here if you want to give P90X a try.
xtreme no, whey protein, or both? What are the differences, which should I get, and how should I take it? Thanks
Xtreme NO is a nitric oxide booster. It should be taken pre-workout. You will have more stamina and strength, and your pumps will be fuller. The best protein shake is called Shakeology. It contains a million great nutrients including vitamins, minerals, antioxidants, prebiotics, and more. Get more info here: Shakeology. If you just want a cheap, plain protein, choose Optimum Nutrition protein powder.
Steve, would monster be an okay energy drink or no>
Low carb Monster is probably OK, otherwise you’ll end up drinking 50 or more grams of sugar in one can. Some energy drinks are pretty tasty; I think Monster is OK.
Steve do i super set the B1 and B2 workouts?
Yes, super set them.
Hello Steve! I’m using this routine for quite some time now and I see great improvements. My diet is really strict, I give 120% on every workout, I am really motivated to lose fat which I did ( I have 6 pack now ) but the main reason I’ve started this routine is to lose fat, but not only because of abs, but mainly from my chest. I’m a man and I have man breasts which I got in puberty and I still cannot lose them. If you could please give me some advice… I really don’t know what is the problem, why cannot I lose fat from my breasts. It destroys my self-esteem and I’m hiding my chest with larger clothes but I can’t do that whole time… I want to wear white t-shirts without people making fun of me
Thank you!
Man boobs are a major problem with men. I’ve had a fat chest since childhood as well, and the only way to combat it, is to drop body fat or undergo surgery. I wish I had better news for you. Working on your upper chest and shoulders can help fill that area out and ‘lift’ the pecs, and working on hard on your back with lots of rows will help keep your chest up and shoulders back, which helps the pecs to appear less saggy. That’s the best advice I can give for moobs.
I love this workout. It is refreshing to see someone put out a proper workout and not regurgitate the usual “high reps for toning” and all that nonsense.
It might be hard for some men to do a 6 days week schedule, but no pain no gain right?
Will recently posted..How To Get Rid Of Man Breasts Naturally With Your Hormones
Hey Steve, first off i’d like to thank you for your workouts! So far I have only done the Muscle and Strength gain workouts but have been alternating those for nearly 4 months. I know you would enjoy feedback. I started at about 5’10 earlier this year, 180 lbs. I began with the strength gains, then moved to muscle gains and am sitting around 192 lbs currently but much much leaner than when I began. I have had significant gains in both numbers and size, some exercises have nearly doubled in weight. It is now approaching summer and I have delayed the fat loss workout for long enough, my main problem now is that through the extra muscle mass and training I eat constantly and am worried this will hinder a fat loss program. Is there any tips you could give me in certain types of foods that really bring this calorie count down? If i follow your program I need to cut nearly 1500 calories a day which is needless to say A LOT. Thanks!
First of all, don’t cut 1500 calories all at once. Knock off about 500 calories and switch to the fat loss routine. Then cut 100-200 additional calories a week until you start to notice some fat loss. If you do it right, your strength should barely decrease, if at all. Ideally you’ll take it slow and steady, continue to lift heavy, eat plenty of protein, use some supplements like Xtend, and before you know it you’ll start to lean out, but you should be able to keep most of your muscle mass and possibly add strength. When people jump into a fat loss diet too hastily after a lean bulk, that is when they lose muscle mass and strength, and end up back at square one.
Hello, I recently reached the heaviest weight I have ever been(315). So my whole family switched to a vegetarian lifestyle. We started out with a 3week detox,and just realized we didn’t miss the meat. I’m just having trouble figuring out how to meal plan for weight loss & training on a vegetarian diet. We are Lacto Ovo so we can eat eggs & limited dairy products. I have loss 15lbs currently at(300lbs). I’m 5’7 and prob need to get down to about 200lbs at least.
I once addressed the issue here: http://www.projectswole.com/your-questions/how-to-build-muscle-on-a-healthy-vegetarian-diet/
Im a little confused on the way the excersises are lettered. For example you have on day one, BB back squats, the excersises listed below are lettered a and b. Does this mean I do BB back squats on its own and then supersets of the rest?
Yes, that is what it means.
I’m currently 13% bf and I wanna reach 8%… do you think a 500cal (was on a 2.5k maintenance diet) deficit while running an eca stack will be too much?
Sounds like a good place to start.
im 10% f and i want to get shredded fro summer but i also want to build some more muscle im currently 5’8 49.5 inch shoulders, 42inch chest and 30inch waist… do you thing i should do the fatloss workout then bulk up once i get ripped or do the werewolf bulk up and add some cardio to build muscle and loose fat slowly?
Have you considered combining Intermittent Fasting with Werewolf Muscle Training? You really don’t need very much cardio to lose fat. It’s all about the diet.
Quick question…reference “Fat loss for men”. When you list Calories = 12 x your goal bodyweight, adjust weekly according to progress…does that means calories you need to burn or take in. Example: 12×165=1980…I’m assuming it means the amount of calories you need to take in to get to your goal weight…thnx in advance.
that number is calories you need to take in
Hey Steve, I was wondering if I should be hitting failure by the last rep of the last set for each exercise, if at all…
Yeah you should definitely hit failure on the last rep of the last set. Honestly, I usually hit failure before that because I tend to push myself to always lift heavier.