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Message
Need a program
Posted on 1/8/24 at 11:35 am
Posted on 1/8/24 at 11:35 am
I work out 3-4 xs a week.
Early mornings I just need something written down to motivate me to do it. I just need something different. I am currently doing a chest shoulder tris / back bis/ legs split to try and hit everything once a week.
Early mornings I just need something written down to motivate me to do it. I just need something different. I am currently doing a chest shoulder tris / back bis/ legs split to try and hit everything once a week.
Posted on 1/8/24 at 11:36 am to BAMBAM
How long have you been lifting? What are your goals?
Posted on 1/8/24 at 11:44 am to StringedInstruments
I’m 43 so forever lol. Call it upper mid to Lower advanced
Goals are to not be a fat pos.
I’m not worried about looking like a swoldier anymore or benching 405
Goals are to not be a fat pos.
I’m not worried about looking like a swoldier anymore or benching 405
Posted on 1/8/24 at 11:46 am to BAMBAM
I’m correctly 6’ 238 so I wouldn’t mind losing a little and building a little muscle
Last year I lost weight down to 205 ideally I would settle in at 220-225
Last year I lost weight down to 205 ideally I would settle in at 220-225
Posted on 1/8/24 at 12:02 pm to BAMBAM
quote:
Last year I lost weight down to 205 ideally I would settle in at 220-225
Why 220-225?
I'm approaching 40, and my goals are vastly different than they were before. All I care about now is increasing my healthspan longevity. I'd shoot for that 205 mark. Maybe even lower.
5/3/1 is still my go-to. Particularly the triumvirate. Works for cutting weight. BBB when needing to bulk. The philosophy behind 5/3/1 (which includes conditioning and room for mobility work) is perfect for maximizing health over time.
Posted on 1/8/24 at 12:07 pm to StringedInstruments
Every time I get down to 200ish I gain it back. I’m not a small person lol. I’m not fat either I’m 238 but wear a 34 waist
Posted on 1/8/24 at 12:09 pm to BAMBAM
you need to get down to the 190 range and settle in below 200 to be honest. 220 still gonna have you pretty fat man
so if i had to choice... 531 krypteia but that is not gonna have you something written down
so what i would recommend to you is Pen and Paper Strength App (PPSA), using a 90% training max and doing one of the following programs
arm farm
pool season
pump city
then start getting in 10k steps, eating in a caloric deficit, and eating around 200g protein a day. for you, could start at 2500 calories. Get 10k steps in, lift 4 days a week and priortize protein.
if possible, add in a 15-20 min walk to start the day, 10 min after each meal, 30-45 min walk at night with the wife.
so if i had to choice... 531 krypteia but that is not gonna have you something written down
so what i would recommend to you is Pen and Paper Strength App (PPSA), using a 90% training max and doing one of the following programs
arm farm
pool season
pump city
then start getting in 10k steps, eating in a caloric deficit, and eating around 200g protein a day. for you, could start at 2500 calories. Get 10k steps in, lift 4 days a week and priortize protein.
if possible, add in a 15-20 min walk to start the day, 10 min after each meal, 30-45 min walk at night with the wife.
Posted on 1/8/24 at 12:09 pm to BAMBAM
I just want a realistic sustainable weight where I’m comfortable and not starving my self
Posted on 1/8/24 at 12:12 pm to BAMBAM
bro 200 should not have you starving yourself at all. should be able to eat 2400-2500 calories and maintain that.
225 is still obese. at 200 atleast your close to not being overweight
i know its not what you want to hear but its the truth and we dont sugar coat things around here. Had plenty of posters call me out when i get fat and tell me to stop being a lard arse.
225 is still obese. at 200 atleast your close to not being overweight
i know its not what you want to hear but its the truth and we dont sugar coat things around here. Had plenty of posters call me out when i get fat and tell me to stop being a lard arse.
Posted on 1/8/24 at 12:17 pm to lsu777
Ha ha I appreciate it I know I’m heavy right now. I’m not quite a fat arse yet and I see in creeping up slowly. I have been 255 and I’m def fat at that point. I just want to be at a manageable weight without extreme dieting because I gain it back every time.
Posted on 1/8/24 at 1:11 pm to BAMBAM
quote:
I’m not quite a fat arse yet and I see in creeping up slowly. I have been 255 and I’m def fat at that point. I just want to be at a manageable weight without extreme dieting because I gain it back every time.
You've got to fix your mental models. It might help to get a full blood panel (including ApoB, free and total test, thyroid markers, and a calcium score) to illuminate where your overall health actually is. You can also get a DEXA to see your total and visceral body fat percentage. Throw in a VO2 max test, and you've just spent a few hundred dollars getting an accurate overview of your true health.
Many people (especially Americans - double especially Southern Americans) have no idea what "fat" is. BMI scales aren't perfect, but outside of advanced athletes, the are mostly consistent in determining a person's healthy body weight. 238 is obese. Even if you can lift the entire gym, it's still an unhealthy weight. I would imagine your biomarkers and VO2 score would confirm it.
205 is considered overweight by a few points. I'd be personally forgiving of of a BMI of 27 if you're really muscular (not by lifting totals but by body fat percentage to determine lean muscle mass). But you'd need to be pretty advanced to be 205 and not carrying extra fat.
I 100% feel you on gaining it back every time. I'm the exact same way. It's a lifelong struggle. David Goggins has his 100 mile races to prove to himself that he has mental toughness. I have turning down sweets. Binge eating has been the bane of my existence since I can remember, but it's possible to lose weight and keep it off. You just need time to acclimate to it. Time to train your mind that it doesn't need to gain it back through food or drinking or whatever.
But anyways, no matter what you decide, I'd still go 5/3/1. Don't forget the conditioning.
Posted on 1/8/24 at 1:21 pm to lsu777
quote:
we dont sugar coat things around here
I don't sugar coat anything anymore after listening to Dr. Robert Lustig on Huberman.
Posted on 1/8/24 at 1:48 pm to BAMBAM
quote:
Goals are to not be a fat pos.
But you only want to get down to 220? I’d make that an intermediate goal. Ultimate goal needs to be around 190-200.
Posted on 1/8/24 at 1:54 pm to BigPerm30
I can get down to 195 but I haven’t been able to sustain that
I want to be at a weight I can sustain
I want to be at a weight I can sustain
Posted on 1/8/24 at 2:31 pm to BAMBAM
You can but it’s going to take a good year. Don’t try to lose 40lbs in three months because you’re right, you won’t sustain it. I dropped 30lbs of straight fat while maintaining all of my muscle mass but it took a year. Now I can maintain easy because I didn’t starve myself.
Posted on 1/9/24 at 7:58 pm to BigPerm30
It took me about 6mos and I probably got up to 205 and stayed there for a good 2-3mos and then slowly gained back and I went to diet again when I got up to 220 but got sick (unrelated) but it kept me from dieting. I noticed my pants were tight weighed myself and here I am at 238. I’m probably already down to 234 since just eating a little less.
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