well im new to this forum board, so wsup. what i want to ask is about losing weight and gaining some muscle, that being the reason for postin under this topic.

question 1:can i get help with a workout plan, i have acess to some equipment but not to much, i have a weight bench(bench press, curl bar and curl pad thing, and a leg lift) some dumbells and a treadmill

question 2:in your opinion, whats better for weight loss 3 meals or 6 a day?

sorry if this is like a wasted post due to there being doubles of this out there.

any links are also apprieciated.

thanks,
Jon

6 meals a day, definitly, keeps your metabolism up and burning the whole day.

and yes we can help you with a workout, it would be easier if you could get acces to a squat rack though. since squats along with deadlifts are a must have in a lifting program

I agree with Karky with the meals.

Unfortunately squats and deadlifts dont have any place in a beginners programme especially someone who is probably doing it alone in their spare room or something. When you become more advance they will be.

A full body programme 3x per week is a good place to start with a 60:40 mix of cardio to weights.

you gotta start learning squats and deads at some point, and you will be just as much noob in squats and deads in 3 months as you are now if you dont do them.
just do them light, focus on form. and maybe even do the squats with just bodyweight until you get the feel for them.
i guess i was a bit short in my previous reply, sorry. i did not mean to have him squatting around his 1rm anytime soon.

True, Its just my opinion that squats and deadlifts should be learnt in a gym with a trainer and not off the internet and in your basement. This isnt for your benifit Karky its for the posters.

Your previous post was correct though

who said i was posting for my benifit? im trying to help. I learned squats and deads off the internet. its just all about being careful and taking it slow, read articles, watch videos of correct form, watch them slow motion, stuff like that. Its definitly worth it in the end. Before i started squats and deads, my gains were minimal.

NO! My post wasnt for your benifit! I was writing it for the benifit of J4Oz.

I was just saying that I was aiming it at J4Oz not you. Basically I didnt want to seem as if I was trying to prove you wrong.

could i not use my benchpress bar for deadlifts and squats? or would it make them less effective ?

okay sorry! missunderstanding from my side there

And yes, im not sure what bench bar you have, but almost any bar will do. But without a rack, squats are hard. Deadlifts are done from the floor though.

I do my deads with a EZ Curl bar cause the room i workout in is barely the width of an olympic bar. and to take that off the bench and move it around the room is a pain in the butt.

If you dont have a squat rack, i would suggest not trying them at all. You can however try a hack squat which can be done from the floor as well.

i would try and use an olympic bar for deads and squats .. but if u dont have a squat rack .. iwouldnt do them .. as junkfood said .. try some hack squats

alright, another question: is there a full body workout for 3x a week some1 could link me to, or even write up for me? would be much apprieciated

do you want a strenght, endurance, or size workout?
I know your cutting, but many people still do "hyp" workouts (8-12 reps) even while cutting.

prolly gonna have to say strength, and im looking to buy a squat rack - any sugestions? i looked at this one - http://newyorkbarbells.tv/pro91305.html - any good or ?

and best if its priced ~ 500