(this was also posted in Cutting, but I guess people think its too basic for that forum. whatever the mods want to do with the posts... just dont delete both please!! :D )

Hey guys,

This is my first post here, but I think I know enough to post here (not to mention just enough to be dangerous). My stats are:

6'7" (202 Cm)
263 lbs (119.3 Kg)
21 yrs old
Male

According to tape measurements, and following one of the links on the noob site

bf% 23

the measurements I used to get that are as follows (cm)

Neck = 42.5
Shoulders = 144
Chest = 120
Waist = 102
Abdomen = 105
Hips = 106
Thigh = 75
Knee = 45
Calf = 48
Ankle = 28
Arm = 33.5
Forearm = 31
Wrist = 22.25

Im an ex college basketball player, and I also went to basic training (I was discharged on a bogus medical discharge... misdiagnosed asthma).

I definitely need to cut, and I know I have alot of muscle lurking under my crisco. I have a couple of questions thouhg:

Im a poor college student, and my apartment complex exercise area is filled with rusty bowflex wannabe's. In the Army I did alot of calisthenics, but Im wondering if those will be an effective way of lean mass maintenance/growth. My other question is, is it possible to firm/gain mass while losing fat?

If I can use calisthenics, can someone suggest a good group of them to do? Anything would help. Also, Im wondering what my mix of HIIT and LISS should be. Thank you for all the help.
Edit/Delete Message

Im a poor college student, and my apartment complex exercise area is filled with rusty bowflex wannabe's. In the Army I did alot of calisthenics, but Im wondering if those will be an effective way of lean mass maintenance/growth.

The problem is intensity - you have to do the exercises with sufficient intensity to really slam your major muscle groups. This is possible with calesthenics, sure, but often difficult, especially for people just starting out, who may lack the coordination and core strength to do advanced exercises with perfect form (as I'm sure you know, a real, honest-to-god push up with good form is a lot harder than most people think it is).

But you're not just starting out, so maybe you can do it. Still, plain old push-ups might not be intense enough for you, you might have to do more advanced, gymnastic-type stuff that requires a lot of flexibility and balance to get the intensity you want without some sort of added resistence.

A pull-up bar is key to almost any comprehensive bodyweight workout, and a dip bar would help, too.

Don't underestimate the bowflexes, either. It's possible they could be very useful.

My other question is, is it possible to firm/gain mass while losing fat?

Yes, it's possible, but that's not a relevant question. It's possible to do a lot of things.

If you're just starting to work out after a long break, and you eat right, you will gain muscle and lose fat - to a point.

But eventually you get to the point where it is a lot easier to make progress by focusing on one or the other and switching back and forth between the two.

This is a long-term thing we're talking about here, not a quick fix. Don't be in such a hurry! There is time to lose all the fat you want and gain all the muscle you could ever need. Whether or not you do it at the same time is really not that important.

If you keep middle and long-term goal setting and overall efficiency in mind instead of insisting on instantly getting everything you want, you'll probably be more successful. Look at what John did. It's an excellent role model.

If I can use calisthenics, can someone suggest a good group of them to do? Anything would help.

Check out the weight training forum and do some searches. I'm sure you'll find something. And don't forget to incorporate legs!

Also, Im wondering what my mix of HIIT and LISS should be.

It doesn't matter. Pick one or the other or both or something else. There are a lot of different, viable plans. Just get into the habit of exercising, then feed it appropriately and see if it works.

Remember, diet is number #1. You can do iron crosses and run 10Ks until you're blue in the face; if you don't eat properly, you will not get the results you want. Food is more important than exercise, and specific food is much, much more important than specific exercises. You didn't mention food at all in your post - get a food strategy together; that will make you successful!

Welcome to the forums and :gl:

Does your college have a gym?