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Started By
Message
Advice for taking the next step
Posted on 6/20/19 at 5:03 pm
Posted on 6/20/19 at 5:03 pm
In April ‘18 I decided to get in shape and lose weight. Here has been my routine.
Weightlifting(3-4x a week)
Back-chest-shoulders only(5 lifts each day) with triceps and biceps for 10 min if I have time.
I do not do legs
I usually walk/run 2-2.5 miles before each session, if not I do cardio at least twice a week.
Diet
Sun-Thurs I stay at 1500-2000 calories(not counting calories burned at gym) I eat at least 100 grams of protein each day, sometimes 150 plus
Fri-Sat I cheat pretty hard...alcohol, sugar, anything. Probably 3-4K calories each day
Results after 14 months
265 to 235
Lost 30 lbs and finally getting a V shape, although my arms aren’t near what they should be. Not much definition by any means, but the shape is there, chest and shoulders are fuller. My legs are thinner, kankles aren’t as bad.....and I feel great.
BUT, I’m ready to get more serious and take another step. I would like to lose another 15-20 lbs.....question is is that why I’m not showing a lot of definition yet? More vascular, etc.
any advice is appreciated, tips and ideas welcome.
Weightlifting(3-4x a week)
Back-chest-shoulders only(5 lifts each day) with triceps and biceps for 10 min if I have time.
I do not do legs
I usually walk/run 2-2.5 miles before each session, if not I do cardio at least twice a week.
Diet
Sun-Thurs I stay at 1500-2000 calories(not counting calories burned at gym) I eat at least 100 grams of protein each day, sometimes 150 plus
Fri-Sat I cheat pretty hard...alcohol, sugar, anything. Probably 3-4K calories each day
Results after 14 months
265 to 235
Lost 30 lbs and finally getting a V shape, although my arms aren’t near what they should be. Not much definition by any means, but the shape is there, chest and shoulders are fuller. My legs are thinner, kankles aren’t as bad.....and I feel great.
BUT, I’m ready to get more serious and take another step. I would like to lose another 15-20 lbs.....question is is that why I’m not showing a lot of definition yet? More vascular, etc.
any advice is appreciated, tips and ideas welcome.
Posted on 6/20/19 at 5:05 pm to HarrisLetsRide
quote:
question is is that why I’m not showing a lot of definition yet?
Because you're still fat. I'm not being a dick, that's just the truth.
Sounds like youre half assing everything
Eta: unless you're logging what you're eating if bet good money you eat more than you think during the week.
This post was edited on 6/20/19 at 5:10 pm
Posted on 6/20/19 at 5:09 pm to HarrisLetsRide
Do legs.
Stop cheating pretty hard.
You're not showing definition because there's too much fat around it.
Stop cheating pretty hard.
You're not showing definition because there's too much fat around it.
This post was edited on 6/20/19 at 5:10 pm
Posted on 6/20/19 at 5:32 pm to Mingo Was His NameO
I kind of knew that already, but I appreciate the confirmation. The sugar cravings catch up to me on the weekends, and I hate legs....gotta find a way to overcome that
Posted on 6/20/19 at 5:51 pm to HarrisLetsRide
Yeah man, leg day kind of sucks but squats are one of the best lifts you can do. And don't let the debilitating soreness of the first week get you down, push through.
Posted on 6/20/19 at 5:54 pm to HarrisLetsRide
I used to hate legs too, but now I love it. It’s also a good way to burn some calories doing the big lifts like squats and deadlifts. Works the whole body
Posted on 6/20/19 at 6:00 pm to Mingo Was His NameO
Pretty much what Mingo and rep said. They aren't being mean but at that body weight, you are still extremely obese and 25%+ body fat. No other way to say it.
Now the good news is you have committed to this journey and have already come a long ways. That is the first step.
To take the next step you need to do the following
1) be consistent
2) start tracking at a minimum daily protein and weekly calories
3) follow a proven plan. Start here I am partial to the greyskull programs. In your case the lci, ripped to shreds or the gladiator programs would be what I recommend. Find them here
Now the good news is you have committed to this journey and have already come a long ways. That is the first step.
To take the next step you need to do the following
1) be consistent
2) start tracking at a minimum daily protein and weekly calories
3) follow a proven plan. Start here I am partial to the greyskull programs. In your case the lci, ripped to shreds or the gladiator programs would be what I recommend. Find them here
Posted on 6/20/19 at 6:01 pm to Mingo Was His NameO
So after 14 months, half assing aside....does this sound like pretty good progress? Or should I have shown more gains than this....if I’m actually doing close to what I listed previously. I have been lifting pretty hard, I just feel the gains should be more after a year.
Posted on 6/20/19 at 6:30 pm to HarrisLetsRide
quote:
So after 14 months, half assing aside....does this sound like pretty good progress? Or should I have shown more gains than this
It's hard to say, but probably not. You aren't doing a proven workout plan, and you don't really know what you're putting in your body. 30 lbs is still some pretty serious weight loss, but depending on your height and how overweight you are it very easily could have been significantly more.
You're putting in the time and effort, you might as well do it right.
Posted on 6/20/19 at 7:30 pm to HarrisLetsRide
By skipping legs you are missing the biggest opportunity to burn fat.
Posted on 6/20/19 at 7:38 pm to lsu777
quote:
Pretty much what Mingo and rep said. They aren't being mean but at that body weight, you are still extremely obese and 25%+ body fat.
Yeah, I didn't want to be an a-hole, but if he's stalled and says he's cheating on diet and not doing legs, the places to start answer themselves.
A lack of definition is either you're so small that your muscles can't create definition or you're carrying fat.
He seems to think size is not the huge issue...which leaves fat and diet.
Posted on 6/20/19 at 7:55 pm to HarrisLetsRide
I’m sure I won’t add anything that hasn’t been said, but I’m a lazy reader.
Do legs. Squats and deadlifts will make you stronger overall. Just make sure you have good mobility in your upper back, hip and ankles. I use Neversate for technique and Squat University to fine tune my body. Both have awesome youtube channels with loads and loads of free content. Not doing lower body lifts is a traversty. Are they hard? frick yes. Are they worth it? Just ask my girl.
Eat more protein. You should eat around 1to 1.5 grams of protein per pound of bodyweight. So in your case, 235 grams daily is ideal. It takes some getting used to, but it’s doable. Chicken is a great source. You also need to track your calories. Eat healthy carbs around your training time and leafy greens with other meals. I love asparagus, spinach, brussel sprouts, oatmeal and sweet potatoes. Protein shakes are awesome to help you reach your macro goals, but they are SUPPLEMENTS. Do not use that as a crutch. Most of your nutrition need to come from whole foods. Also, if you’re going to use supps, buy from a reputable company. Yes, they are more expensive, but when dealing with an industry that is sort of unregulated, dish out the cash for the quality products. In the end, the foods you eat will do 95% of the work. The supps make up 5%. Maybe less.
You also need to count your calories. You can do so with MyFitnessPal app. It’s free for the base version, but the basic is all you need. Limit your cheat meals. Those should be a refeed. Don’t blow your progress with an XL pizza and beer on Saturdays. Have a couple of slices, maybe a beer or two, call it a day. But, you should do what you can to eat high protein amounts. Don’t go crazy. Stay disciplined. With that said, if you do blow it from time to time, it’s okay. You won’t gain all that fat back in one meal. Get back on track, and keep trucking.
I think the big thing to remember, at least for me anyway, is to stay patient, and stay the course. Change won’t come overnight. It takes weeks and months. Your weight will go up and down. That’s okay. I still have work to do. I weigh 205. I used to weigh 260. Eventually, I will have a healthy body fat % and be strong as frick. Good luck.
Do legs. Squats and deadlifts will make you stronger overall. Just make sure you have good mobility in your upper back, hip and ankles. I use Neversate for technique and Squat University to fine tune my body. Both have awesome youtube channels with loads and loads of free content. Not doing lower body lifts is a traversty. Are they hard? frick yes. Are they worth it? Just ask my girl.
Eat more protein. You should eat around 1to 1.5 grams of protein per pound of bodyweight. So in your case, 235 grams daily is ideal. It takes some getting used to, but it’s doable. Chicken is a great source. You also need to track your calories. Eat healthy carbs around your training time and leafy greens with other meals. I love asparagus, spinach, brussel sprouts, oatmeal and sweet potatoes. Protein shakes are awesome to help you reach your macro goals, but they are SUPPLEMENTS. Do not use that as a crutch. Most of your nutrition need to come from whole foods. Also, if you’re going to use supps, buy from a reputable company. Yes, they are more expensive, but when dealing with an industry that is sort of unregulated, dish out the cash for the quality products. In the end, the foods you eat will do 95% of the work. The supps make up 5%. Maybe less.
You also need to count your calories. You can do so with MyFitnessPal app. It’s free for the base version, but the basic is all you need. Limit your cheat meals. Those should be a refeed. Don’t blow your progress with an XL pizza and beer on Saturdays. Have a couple of slices, maybe a beer or two, call it a day. But, you should do what you can to eat high protein amounts. Don’t go crazy. Stay disciplined. With that said, if you do blow it from time to time, it’s okay. You won’t gain all that fat back in one meal. Get back on track, and keep trucking.
I think the big thing to remember, at least for me anyway, is to stay patient, and stay the course. Change won’t come overnight. It takes weeks and months. Your weight will go up and down. That’s okay. I still have work to do. I weigh 205. I used to weigh 260. Eventually, I will have a healthy body fat % and be strong as frick. Good luck.
Posted on 6/20/19 at 9:44 pm to DeafJam73
When you start seeing results from the discipline, it will motivate you too keep at it
Posted on 6/21/19 at 1:47 pm to HarrisLetsRide
Also missed if you said your height. That amount of weight on someone 5’6” is different than someone 6’6”.
Posted on 6/21/19 at 2:27 pm to HarrisLetsRide
If you aren’t doing legs then you aren’t taking the next step. Don’t be one of those guys that skips leg day.
Posted on 6/22/19 at 11:39 am to HarrisLetsRide
quote:
Fri-Sat I cheat pretty hard...alcohol, sugar, anything. Probably 3-4K calories each day
Well.
Posted on 6/24/19 at 5:54 pm to HarrisLetsRide
I do legs twice a week
Posted on 6/24/19 at 6:42 pm to SabiDojo
Sabi head up north and join me at D1
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