Tryin to loose Fatpad. Help/routine

Hey everyone.

I have an extreme problem. I am currently 243 pounds at 5,8 feet tall 21 years old.

My BPenis EnlargementL is 7.9 and my EL 4.9
So assuming at a normal weight (160ish ide have a .5-1 inch fatpad no matter what)
So it seems im missing about 2+ Inches of penis

I understand this is because of the fatpad hiding the fat and being overweight.

So my goal is to get on a good diet/workout routine/bib hanger routine ( maintain muscle mass/cutt weight) and by time im at 160-180 my EL will hopefully go from 4.9 to 6.5-7ish after loosing hopefully most of the fatpad .

Any advice on this routine ide greatly appreciate. Anything you guys suggest I should do ill look into . Here is my routine/supps

Supplements
Torrid ECA stack fat burner
Green tea
Centrum multivitamin
Ginger root
B complex
Magnesium
2 protein whey shakes per day



(routine is 3-5 days using only a self spot bench press/ dumbells/treadmill) I dont go to the gym) I also lift heavy instead of light to maintain muscle mass. )
-
-Interval treadmill 3.5mph-7mph with incline for 30-45 minutes everyday


Day 1 (chest / triceps)
*3 Sets flat bench press/4 sets incline
*over the head incline chest press/close grip
* flys dumbells /incline decline
*dips
* overhead tricep extensions dumbell
* pushups/diamond/close grip
-Interval treadmill 30-45 min



Day 2 (back n bicep)
-barbell curl 7x10sets/ dumbells
-upright row barbell 7x10sets
-shoulder shrugs7x10 dumbell
-bentover row
-back fly
-one arm row
-deadlifts
-Interval treadmill 30-45 min



Day3( legs n abs)
- squats = 7x10 / jump squats
-7x10 crunches
-210 calve raises
-Interval treadmill 30-45 min

Day 4 (shoulder/forearms)
-Dumbell shoulder press
-barbell shoulder press
-Interval treadmill 30-45 min


As for the calorie intake. Ive gone through countless formula/calorie intake calculators. For 3-5 workout days a week it seems 2300 calories was a response from almost all the calculators so im going to go with 2300calories everyday untill Its time to lower.

As for diet im trying to keep it simple. 2300 cals
40% protein, 40% carbs 20% fats
Fruits/veggies/lean chicken/beef/tuna/turkey/wheat pasta/salads are all priority



Thats all ive got. Ide really appreciate any advice you guys can offer. If anyone suggests another routine/or route or tips ide be happy to hear it.

Bump

Till the release of my product (impatient but have some time), the best read I can recommend is BFFM. Google it.

I would do higher reps and high intensity weight lifting. You can do some low rep, but you want to have a good mixture of high rep (15-20) and hypertrophy (8-12) as well, especially if you're trying to drop bf%.

And let me add to do HIIT. This will blow you!

Heat97;565345 said:

If anyone suggests another routine/or route or tips ide be happy to hear it.

Click to expand...

I can't vouch for this yet (still too soon for me to see results) but there is a process called Cryolipolysis which you can sorta try on the cheap. Many plastic surgeons offer the procedure, using a combo suction and freezing device, though you can actually buy a Cryolipolysis machine for the same price as several treatments.

On the cheap side, I am experimenting with a freezer pack belt, sold as Asrai's Touch. LOL, it's ghetto but it sure freezes the shit out of by abs and love handles and comfortably also. Temperature is not as cold as I would have thought. Fairly large packs and covered in fabric, so it's not like directly applying ice to the skin as that would be too cold.

Anyways, seems like it might supplement a normal exercise routine, to reduce specific pockets of subcutaneous fat. I wear the belt 20-30 minutes a few times a week, but I won't know for another month or so whether it has any effect.

strict diet, high reps, shit ton of abdominal work.

good luck.

i might add getting a road bicycle or a mountain bike *(depending on what works for you and your local) and 20miles a day 7days a week. combined with the strict diet, high reps and a shit ton of abdominal work..

My bench press routine looks like this.
Incline/flat
1RM = 255
140 x 10 (55%)
165 x 8 (65%)
190 x 6 (75%)
215 x 4 (85%)
225 x 3 (88.5%)
235 x 2 (92.5%)
190 x 6

I try to lift as heavy as I can for every workout. Is 7x10 sets ok?

I'd consider the first 3 are a good warm up and the real lifting starts from your 4th set onward. If you want max hypertrophy- I'd advise you to go for a rep range of 5-7 max with 2-3 (3 absolute max) sets per exercise.

ok so im not sure how long you've been training or your training history, but i assuume you're somewhere between beginner and intermediate. on a cut, the volume seems a bit high for your workouts (there is a limited capacity for muscles to repair when restricting calories). i would advise focusing on the 5 main/ most important compound movements which i see as: high bar squat (below parralel), deadlift, bench press, bent over row and barbell shoulder press. workouts should focus on these as they pretty much hit every single muscle of the body. as long as your cut isnt sever (slow and steady) you should be able to slowly increase your strength in these lifts. reps should be low- medium to increase strength and/ or maintain it. you can pretty much disregard hypertrophy as on a cut you will only gain muscle as an adaptation if you are beginner, and even then it wont be very much. its better to focus your time on increasing strength and losing weight, then when you're at a good bodyfat percentage (10-15%) start bulking with a sensible surplus to put on mass.

so for instance, your back and bicep workout would look something like this:

Deadlift: 3x3 @ 75%, 2x2 @85%
Bent over row: 5x5 (the weight should be heavy enough that the last rep of the last set brings you to failure or close to it)
chinups: 3x-
Dumbbell bicep curl: 4x5
(and if you're including traps in your back workout):
Barbell shrug: 3x6
high pulls: 2x6

so the bent over row and deadlift are the main part of the workout, with a couple of other exercises supporting them. this is alot easier to program and increase weight in, and also likely more effective given your current goals.

as for supplements, as long as your diet is healthy and varied and you have no health problems that requires certain supplements, you can probably get rid of all of them apart from whey protein if you find meeting your daily requirement hard from whole foods.

as for diet, i would personally reduce carbs a bit and increase fat intake to compensate (bear in mind the calorie difference between fats and carbs). as for caloric intake, just stick at those calories for a week or two, if you havent lost any weight decrease calories by 200 and repeat the process.

It is all about the lifestyle change! Undertaking penis enlargement is a big inclusion in your schedule, one that will uproot most men's days and leave them to reorganize what they are doing. In this spirit, I think one should undertake the entire BODY TREATMENT! Change everything! Diet, exercise, Penis Enlargement, drinking plenty of water, taking the proper supplements, some light weight lifting, etc. This will no only reduce your fat pad and increase your penis size but it will bring a whole new perspective on life itself!

Low reps aren't going to help your weight loss goals. The power lifters (strong, with huge beer gut) that also have relatively high bf% focus on low rep, high weight lifts. There's a reason for that.

Body builders focus on hypertrophy and do some low rep stuff and some high rep stuff and they are muscular with low bf%. Again, there's a reason for that.

I'm not saying you're trying to actually become a power lifter or a body builder, but if you want your workouts to help you with virtually all strength and not losing bf, then do low rep. If you want your workouts to work on both strength and losing body fat, then you want to do do a combination of all 3 rep ranges with a focus on hypertrophy with a generally high level of intensity (not a lot of rest between sets). This can give some strength gains even when eating at a deficit.

Yes your compound workouts are the most effective. They don't have to be 100% of your workouts though. A majority is good.

Anyone that says to "disregard hypertrophy" simply doesn't know what they're talking about unless you're trying to lose no fat whatsoever. And this thread is about losing weight.

Anybody tried fat burners? Xenadrine and the like?

Just eat clean and watch what you eat, I would aim for a rep range between 8 to 12 reps for each set with some cardio thrown in.