Hi guys would like to seek some advice regarding bodybuilding.

1) I would like to know if it is possible to maintain wieght for almost 6 months without working out. Here is the description:

a) i have been working out since 2008 but for most part of 2012 i have not done much working out di. I do workout every 8 weeks once. This is due to studies. Ok i know it is not an acceptable answer.Btw my workout mainly
ranges for legs and back since i have notice that both my legs and back are lagging.
My workout:
i) Legs - Squats 20 reps on 165lbs onwards increasing
- deadlifts 3x8 reps on 150lbs onwards
- Calves raises 3x9(Superset with back exercises)
- Lunges 3x10
- Leg Curls 3x10
- Hamstring Curls 3x10
- Seated Calf raises 3x10(Superset with back exercises)

ii) Back - Dips 1x10 (immediatley after squats towards the end of my workout)
- Dumbell rows 3x8(used 25 lbs per side)
- Barbell rows 3x8 (Used 70 lbs per side)
- Chin Up, Pull Up 25 times all grips
-Lat PUlldown 3x8(70Lbs)
-Shoulder Shrugs 3x8(70Lbs)
iii) Over the weekend i do running mainly around 8 km

My diet is:
Weekdays ; Morning rice with curry, chicken and veggie
Evening Oats and milk

Weekends: Cakes, Eat Rice and pig out through out the weekend.

here is the problem now i have been in the same weight range which is about 67-68 kg. I do maintain my diet but my workout is no longer being done. Hence is this possible? Btw my body fat is 32%.

b) Now since have started industrial. I have time to workout my main idea is reduce my belly fat which has gotten bigger. any idea to reduce my body fat. Now i do run 8 km per day and meal is maintain the same as before is
it possible to reduce them. Planning to incorporate swimming to my regime some time soon. Any idea for any new workout into my routine?
Oh yeah u might have read my post before in health & fitness forum. it is the same but i dun believe o high metoblism.

c) I'm kinda lost in between how to get the body i wan. My ideal body is having very hard muscles with a proper definition on them. Is there any workout or websites i can follow up on their articles u guys can let me of. I know of bodybuiilding.com but their articles are getting contradicting with each other so it gets me confuse as i read more.

This post has been edited by wolverine: Feb 26 2013, 05:38 PM

i totally disregarded everything you typed when i saw you workout once every 8 weeks.





whats the friggin point, bro? u want something but you dont want to put the effort.

dontlah be too harsh on a new guy. I think he meant, it used to be 8 weeks once (2012), now he would be regular, but he didnt say it explicitly, I think(since he had started industrial training).

You need to give us how your new workout routine is gonna be?

Will wait till he gives more description, and and height? For a 68kg, you have 32% of fat?! I doubt, a picture would be good here.

how you know your body part is lagging when you're 32% @@!? Workout 4-5 times per day if you can. Hit every body part, do Cardio, reduce intake of calories.

Bro sorry did not mean to say i work out every 8 weeks what i meant was when was too damn bc with studies. I only could work out when i had the time which was every 8 weeks Only on gym. But the yeear b4 all was 3 times a week and running on sat and sun which are usually around 8-10km. Tell me where and how can i put the effort? I know how hard it is to get lose of all the body fat. The fact is i wan introduce a new workout system for a entire 12 week plan. I know what hit is but dun really understand the system behind it. And do understand if i going to workout every 8 weeks once why would i ask u to assist me to arrange my workout plans. Dun get me wrong here.Nowadays i run 8km a day that is for starters and planning to alternate swimming on the next day. My main goal is to reduce my body fat for now. Then later i would like to bulk up. Oh yeah my other part i wan build up is my calves which is very small. Small means smaller than a girls calf.

Bro when i started working out(noob) i always focused on my upper body strentgh(Biceps, Chest, Abs) nothing else i did. That eventually when i read about your body part can lag as it trained not in a balanced manner. I did all what you said back then but yet not much of results. I did them for nearly 3 months. Yet no results even though i was swimming on alternate days. Yes my body fat dropped from 28% to 26% but now my calorie intake is about 2000 a day but my workout requires 3000 calories day. I'm worried that i might lose my muscles if my calories intake is too low. Is that true even if ur body fat is >30%. the calories intake ae an estimate.

If you meant by burning 3000calories for your workout per day, that's practically like working out 3 hours of weightlifting or maybe more. You dropped your bodyfat keep going lar. Those are results droppin bf

Yeah my question is will there be any side effects i meant such as losing muscles instead of fat if at that rate?