Sites That Help

[Faithbeme]

Im acually looking for some good web sites Thats have good work-out programs That Get Good results. Also Im Curious, I am Trying to gain Muscle Mass Pounds, And Get Cut At the same time Now I know Im at 13% BF and I weigh 155.. So Im trying to Get To 175 And 11 % BF, so I have a good work out program I Guess because I Am sore the Next Day. Here is my Question though. After My work Out I herd from my Body Builder To run atleast 30 min a day after my workout. Is this Good? I know i will lose weight If i run So its kind of confusing. And About my Diet No worries there. No simple carbs So potato chips, Fries, Simple sugars, etc.. And im consuming About 250-300 grams Of protine A day..

[Kitara]

www.exrx.net
www.bodyforlife.com

I'll let the others take on your other questions

[CJNY]

Originally Posted by Faithbeme

And About my Diet No worries there. No simple carbs So potato chips, Fries, Simple sugars, etc.. And im consuming About 250-300 grams Of protine A day..

Well, maybe you should worry a little 250-300 g protein is probably way more than you need at a body weight of 150 lb.

Proper control of your diet is going to be responsible for 3/4's of the progress you make toward your goal. Learn all you can.

[Jock]

Originally Posted by Faithbeme

Im at 13% BF and I weigh 155.. So Im trying to Get To 175 And 11 % BF

Unless you are planning to bulk first then this is impossible, you cannot lose bf% and gain weight at the same time unless you have never lifted before.

Bulk first and then think about cutting.

Jock

[Faithbeme]

Thank you for the replys

[bgodd1]

AST has been a real good site for me. http://www.ast-ss.com/

As far as gaining lean muscle mass and keeping body fat down it is very possible. You won't stay ripped all time, but it won't take much at all to get the six-pack after your gains are made. Of your calorie intake, try to take in 53% protein, 37% carbs and 10% fat. Find your Basal Metabolic rate, this will tell you about how many calories you burn a day if you don't do any activites (walking, chewing, training, ETC.). Monitor your weight and body fat % weekly, make adjustments to you calorie intake accordingly.

Try to keep your cardio and resistance training about 8 hours from each other. For cardio do high intensity training for 16 minutes in intervals. This will burn more fat more effectivley than running for 45 minutes.

Here is a great link that explains this.
http://www.ast-ss.com/articles/article.asp?AID=97