re: Need some advice from the fitness gurus.

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How intense is your exercise? Try getting a total of 20 sets per muscle group per week. And take each set to failure or atleast 1-2 reps from failure.

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Dude is in a caloric deficit and you want him to go to failure every set like a bodybuilder? Sounds like a good way to wreck yourself quickly.

what lifts do you use? your story sounds similar to mine. i bought a squat stand and some 2" olympic weights off craigslist, splurged on a rogue B+R bar and some used eleiko olympic plates. also have an assortment of kettlebells. i now lift at home with a focus on back squat, deadlifts and shoulder presses, with all sorts of random stuff in between. focusing on the compound lifts solved my issue which was similar to yours. consider grassfed beef, more sun exposure, cutting out anything processed - these are all things ive employed and all have contributed to my improvement

Do deadlifts baw


And that thing where you face down and go up with your legs sticking into it

OP, focus more on lifting heavy with your main lifts. Either get on a linear progression plan, or figure out what you like to do, and stick to it. 3-4 days a week is good, 4-5 days a week is better. Every workout doesn't have to be 45 minutes of hot and heavy. Consistency and patience are key here. Don't skip leg day. So much strength is there, and adding muscle mass in your biggest muscles will help with metabolism and fat loss. But it won't happen in a matter of weeks. Look at it 3 months at a time and reassess.

Others have laid out plenty of great advice. What I like to do is a heavy leg day consisting of mainly squats and deadlifts, and add in some split squats or lunges at the end. 4 sets alternating between squats and deadlifts, shooting for 6-8 or 8-10 reps on each, depending on how much weight you're using.

One day of upper body that is focused on chest and back, and another on arms/shoulders, and if I hit a 4th weight day that week it will be a full body day with some lighter squats and more arms/shoulders/chest work. Those are usually the days I incorporate chest fly, rear fly, and lateral/front raises.

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Man.... what I heard and you heard are 2 completely different things.

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i posted exactly what he posted on his X

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Yea I know right, how dare anyone question you for that matter.

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question me all you want. I have admitted i am wrong tons of times on this board. especially as new info comes out

but I'm relatively positive I will not ever be taking a position that paper receipts are a huge health concern for 99.999999% of americans

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You calling someone a douche? Come on Bro....... You are coming off as an even bigger docuhe and continue to be the biggest douche on the H&F. Your need for self importance and having to be the smartest person in the room is just nauseating. You constantly put others down for no other reason than to just be a dick. You reek of insecurity. Be better 7s. Impart knowledge and not insults.

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im sorry you feel that away, I really am...Sometimes i do come off as a dick, usually when people dont want to listen or act like huberman and want to bring emotions into it and I absolutely have a problem with always feeling the need to correct people...normally that is when people just spout off stupid shite like its a fact or are getting their info from the 80s and its stuff that has long been disproven

but i promise i have zero feelings of self importance on this board or in real life and i can promise IRL im anything but a douche.

but i freely admit i do have an issue with speaking up if i think someone is wrong on something, telling people that their idea is dumb AF, and telling people that they arent very smart if that is the way they think. Im very very self aware on that. I have always been that away. Im not a know it all and will ask for explanation on things and if I dont know, I dont speak or if just a opinion, i will state that. But if i know something for a fact...i always call shite out. Its a problem I have....but it also has served me extremely well in my career and as a father/husband. its a give and take thing...but im very self aware about it. It drives my wife insane because she is a go with the flow kind of person and never hurt anyones feelings where i dont give a frick about someones feelings for the most part and again its something im very self aware about.

but ftr i have a bias against huberman...i think 99% of the shite he puts out is dumb AF, i think he is a complete douche who is always trying to sell something. some of his guest like andy are good but most of the shite he spouts off about when it comes to microplastics and all the other shite...its the perfect example of majoring in the minors. got 300lbs morbid obese people acting like microplastics are the issue with their health, its retarded.

Is it even possible to simultaneously lose belly fat and bulk up elsewhere? I’m not trying to be huge with 6 pack abs. Just would like to tighten to up around my stomach while somehow getting back to 160ish.

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Is it even possible to simultaneously lose belly fat and bulk up elsewhere? I’m not trying to be huge with 6 pack abs. Just would like to tighten to up around my stomach while somehow getting back to 160ish.

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yes. lots of high protein and a slight caloric deficit, heavy progressive lifting 3-4 times per week focusing on mainly compound lifts and adding weight/reps every session or every other, 10-15k steps per day and 10-12 min of hard conditioning at the end of the lifting sessions....thanks crossfit football wod or greyskull approved conditioning style.

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But if i know something for a fact...i always call shite out

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Fact?? You do know science is essentially theory that is disproven through research? Like Newtons Law of Gravitational Theory? It has yet to be disproven thus it is accepted as true IF AND UNTIL IT HAS BEEN DISPROVEN. You clearly have no real background in research/biology/human anatomy. Your reference to your “certifications” illuminates your insecurity in your own lack of intelligence. In the ICU we call people like you “dipshites” that reference their experience their “certifications” and “years of experience” but actually don’t know a fricking thing about saving a humans life. You say that OP should be consuming high protein but why not give him a specific number? Maybe because you have no clue?

OP describes his inability to lose the last bit of body fat and you recommend focusing on strength training and 3 specific exercises to focus on. You’re a fool and your ego has facilitated you tricking yourself into thinking you know something worthy of telling others.

One of Huberman’s main talking points include stressing sunlight exposure to induce cortisol release. He’s selling sunlight exposure????

All that said, lsu777, what is your body fat %?

You write as though you are the holy grail of fitness, yet here you are yamming about lifting heavy and “extremely high protein intake” as if that means shite to OP without specifics.

Reality is lsu777 is old and soft which is why he won’t provide details re: his diet, trainging regimen, and tangible results

OP the reality is you really cant build muscle in a calorie deficit. You will need to be in a calorie surplus (higher than maintenance calories). You will probably add fat in a calorie surplus. I would keep my fat intake MAX 40-50g a day.

You have 2 options: Calorie surplus and bulk to 160 then cut again in a calorie deficit. Or continue to cut in a calorie deficit until you reach the body fat% you want. Either way you need intense resistance training

Again, I would get atleast 20 sets a week for each muscle group. My training days are split as such: Chest, Back, Arms, Legs. Each set within 1-2 reps of failure. I try to get 7-10 reps each set, but go to failure either way. Some exercises, like squat, I focus more on strength (because I don’t want to break my hip at 70 and subsequently die). I do 2 month cycles where i gradually increase weight and decrease volume (start at 4 sets x 8 reps and finish with 4 sets x 2 reps at 90-95% max squat).

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But if i know something for a fact...i always call shite out


Fact?? You do know science is essentially theory that is disproven through research? Like Newtons Law of Gravitational Theory? It has yet to be disproven thus it is accepted as true IF AND UNTIL IT HAS BEEN DISPROVEN. You clearly have no real background in research/biology/human anatomy. Your reference to your “certifications” illuminates your insecurity in your own lack of intelligence.

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so there are no facts? and i never claimed that the way I train is the only way. what you are saying is 100% what the current research says... when trying to maximize hypertrophy but he is going to be in a caloric deficit and we must take into account recovery

as far as my background in research etc...im an engineer, i live in that world....as far as biology etc...i read pretty much every research review that comes out with S&C research review, Reps, and AARR being my favorite. I read them pretty much every month and actually go back and look at the actual studies

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You say that OP should be consuming high protein but why not give him a specific number? Maybe because you have no clue?

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i know exactly what the research says. I also think people should do their own research and figure out the number that works for them. I know you are johnny come lately on here but i have given all this info a 1000 times before on here

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OP describes his inability to lose the last bit of body fat and you recommend focusing on strength training and 3 specific exercises to focus on. You’re a fool and your ego has facilitated you tricking yourself into thinking you know something worthy of telling others.

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how long have you worked with the general public?

1) usually when they say they need to lose the last bit, they are really at over 15% and usually closer to 18% and think if they lose 5 lbs they will be ripped

2) i didnt say focus on 3 specific exercises. i said track those and try and add weight each week. but he should bring it down to about 5 exercises per session and prolly 3 sessions per week of lifting and focus on getting steps in

say advice...greg at kino gives, martin at leangains gives, same john schaefer of grayskull gives, same advice luis at ketogains gives, same as Joe defranco gives and a million other people

if you have worked with gen pop a ton, you would know...for most 20 sets per body part is way way too much a time commitment, especially when you factor in cardio, meal prep and overall total time. also would know that
recovery becomes a big deal here. these arent bodybuilders like RP likes to think everyone is

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One of Huberman’s main talking points include stressing sunlight exposure to induce cortisol release. He’s selling sunlight exposure????

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not everything huberman says is wrong. Im sure he prolly has some research showing things like paper receipts cause some kind of issue, but do we not understand that may be an issue for .0000001% of the population

cool he recommends sun exposure...yet In the United States, the incidence of skin cancer grew from 7.9 per 100,000 in 1975 to 25.3 per 100,000 in 2018. So is more sun exposure really what we need? or are you one of those people that think sun screen is the issue?

but much of what huberman post is quake shite. Its why people like Layne are always calling him out on his bullshite.

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All that said, lsu777, what is your body fat %?

You write as though you are the holy grail of fitness, yet here you are yamming about lifting heavy and “extremely high protein intake” as if that means shite to OP without specifics.

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Reality is lsu777 is old and soft which is why he won’t provide details re: his diet, trainging regimen, and tangible results

OP the reality is you really cant build muscle in a calorie deficit. You will need to be in a calorie surplus (higher than maintenance calories). You will probably add fat in a calorie surplus. I would keep my fat intake MAX 40-50g a day.

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Reality is lsu777 is old and soft which is why he won’t provide details re: his diet, trainging regimen, and tangible results

OP the reality is you really cant build muscle in a calorie deficit. You will need to be in a calorie surplus (higher than maintenance calories). You will probably add fat in a calorie surplus. I would keep my fat intake MAX 40-50g a day.

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first off i am old...im 42 with almost 30 years under the bar and i have 3 kids. of course im fricking old. if you had been around more than 2 seconds you would know this

as far as body fat percentage...i dont try to hide anything. Yes im very soft right now around 18%. I just had knee surgery and am limited right now.

i have never claimed to be the end all be all

and i have given specifics a billion times. if you had been around for more than 2 seconds you would know that. im not gonna type a long novel every damn post...yet here i am having to type one to you

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You have 2 options: Calorie surplus and bulk to 160 then cut again in a calorie deficit. Or continue to cut in a calorie deficit until you reach the body fat% you want. Either way you need intense resistance training

Again, I would get atleast 20 sets a week for each muscle group. My training days are split as such: Chest, Back, Arms, Legs. Each set within 1-2 reps of failure. I try to get 7-10 reps each set, but go to failure either way. Some exercises, like squat, I focus more on strength (because I don’t want to break my hip at 70 and subsequently die). I do 2 month cycles where i gradually increase weight and decrease volume (start at 4 sets x 8 reps and finish with 4 sets x 2 reps at 90-95% max squat).

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so you bro it out...thats cool...you do understand there are other ways to program right than just pounding yourself into the dirt right? especially when dealing with gen pop>

but im sure you know everything. have it all figured out in your early 20's. good luck with that.

oh and im sure you know everything about me, what kind of details i provide or what kind of knowledge i have with your whole 2 minutes on the board.

dont arguing, if you want specifics, i have given that a million times over. given a million different threads on how to program, how to determine macros, alternative theories etc etc etc all you have to do is look. But hey continue to be Paul Carter who built most of his muscle using DC training but not is the holy grail of specific angle training etc.



ETA: oh and good luck with trying to treat gen pop office working married with 3 kids the same way you treat someone that is 25 and single. good luck with that.


no hard feelings but huberman is a hack. go read Laynes retorts to him and you would see that quickly.