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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.
8
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 7:30 pm to HarrisLetsRide
By skipping legs you are missing the biggest opportunity to burn fat.
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 6/21/19 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 8:32 pm to HarrisLetsRide
quote:
I do not do legs
Big mistake.
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