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Posted on 9/18/18 at 10:22 am to lsu777
quote:
Yea but in general 99% of people have no idea how low they have to get bodyweight wise to get to belwo 10%
A big part of this is fake numbers that get put out for "body transformation" articles by celebs or athletes.
Everyone trumpets they got to 4-5% when it's at least double that. I've seen claims of 0% body fat even though that's scientifically impossible.
Those claims skew the perception of the general public. Being under 10% for extended periods isn't healthy for the average person.
Posted on 9/18/18 at 10:31 am to Rep520
quote:
A big part of this is fake numbers that get put out for "body transformation" articles by celebs or athletes.
Everyone trumpets they got to 4-5% when it's at least double that. I've seen claims of 0% body fat even though that's scientifically impossible.
Those claims skew the perception of the general public. Being under 10% for extended periods isn't healthy for the average person.
100% agree.
Posted on 9/18/18 at 10:58 am to lsu777
quote:
What do you think the cardio is achieving besides burning up muscle
This. Anything past 22 minutes is working against you, if your goal is to add muscle. Our body goes into flight mode and holds onto that fat.
Posted on 9/18/18 at 11:29 am to philly444
I’ve been going for about 2 months now and have only lost a few pounds and still look like a fatass. I think my diet is good but I’m not seeing the results I would like. Pretty discouraging
This post was edited on 9/18/18 at 11:50 am
Posted on 9/18/18 at 11:41 am to lsu777
Yeah. Based on that pic, I'm probably personally around 15-17%. I can see ab outlines, shoulder/bicep separation and arm veins. I carry enough fat in my outer chest I'm probably not in the 13-15% range.
In terms of bf% to just cruise at, that's more or less fine for me. I'm not trying to be a fitness model over here. Plus, I'd clearly have to start using baby oil if I was under 10%.
In terms of bf% to just cruise at, that's more or less fine for me. I'm not trying to be a fitness model over here. Plus, I'd clearly have to start using baby oil if I was under 10%.
Posted on 9/18/18 at 11:44 am to KajunKouyon
quote:
I’ve been going for about 2 months now and have only lost a few Linda and still look like a fatass. I think my diet is good but I’m not seeing the results I would like. Pretty discouraging
listen to me and that won't be a problem.
Posted on 9/18/18 at 11:50 am to lsu777
Do you have any material to email? I tried your GreySkull thread and I got confused
Posted on 9/18/18 at 11:51 am to lsu777
quote:
I carry 164lbs of lean muscle getting down to 12%. Anything below that and I will start losing some muscle. This is per dexa.
I have about the same lean mass as you right now at 21% according to dexa as well. I want to get down to 15% and not lose muscle so I cut out cardio starting today and am just going to hit the weights. Besides my BCAAs and taking my weight to grams in Whey what else would you recommend to keep muscle and only burn the fat? I am eating pretty lean too.
This post was edited on 9/18/18 at 12:25 pm
Posted on 9/18/18 at 12:46 pm to KajunKouyon
quote:
Do you have any material to email? I tried your GreySkull thread and I got confused
this isnt that hard.
lift heavy and progressively 3 days a week. press/squat/bench are all 3x5+ meaning last set you do as many reps as possible.
Deadlift is 1x5+ on eset to complete failure
curls- 2x 12-15 so try to fail in the 12-15 range. add 2.5lbs when you can do 15 for both sets
chins- 2x6-8- try and fail in the 6-8 range. when you can do 8 reps on both sets, add 2.5 lbs.
Deads and squats add 5lbs per session. all others 2.5 per.
week 1
Day 1
press
squat
weighted chin
Day 2
Bench
deadlift
curls
Day 3
repeat day 1
week 2
Day 1
squat
bench
curls
Day 2
press
deadlift
weighted chins
Day 3
repeat day 1
walk 60 min every morning fasted
nutrition LINK
select leangains calculator and plug the numbers it gives you in myfitness pal. hit those macros daily or close to it.
ask if you have more questions.
Posted on 9/18/18 at 12:55 pm to lsu777
Awesome! Thanks dude
I know you were all doing a burpee challenge in your other thread, is this necessary or just an added benefit to this workout plan?
Also I couldn’t swing an hour fasted walk in the morning. I wake up way to early for this. Could I do the walk before I lift or after instead?
I know you were all doing a burpee challenge in your other thread, is this necessary or just an added benefit to this workout plan?
Also I couldn’t swing an hour fasted walk in the morning. I wake up way to early for this. Could I do the walk before I lift or after instead?
This post was edited on 9/18/18 at 12:57 pm
Posted on 9/18/18 at 12:58 pm to philly444
Problem 1-stop worrying about a number on the scale.
Lift heavy, eat lean, stay consistant.
Im 5'7 and 155lbs... And extremely happy with how my body looks. I was 183 a few yrs ago.. got down to 140.. and i look 100x better at 155 than 140.
Lift heavy, eat lean, stay consistant.
Im 5'7 and 155lbs... And extremely happy with how my body looks. I was 183 a few yrs ago.. got down to 140.. and i look 100x better at 155 than 140.
Posted on 9/18/18 at 1:00 pm to stout
quote:
I have about the same lean mass as you right now at 21% according to dexa as well. I want to get down to 15% and not lose muscle so I cut out cardio starting today and am just going to hit the weights. Besides my BCAAs and taking my weight to grams in Whey what else would you recommend to keep muscle and only burn the fat? I am eating pretty lean too.
for the record i am no where near 12% at the moment was jsut using it was reference.
i recommend same as above. 360 min of fasted walking a week. 3 day heavy progressive lifting.
nutrition calculator i linked above and following those macros. make sure to choose leangains diet on the calc.
Posted on 9/18/18 at 1:06 pm to touchdownjeebus
quote:
Anything past 22 minutes is working against you, if your goal is to add muscle. Our body goes into flight mode and holds onto that fat.
. I'm not saying that there isn't a point where your body goes into a metabolic state where it just throws the kitchen sink in and you start burning way more than you intend (protein, glycogen, fat, whatever it can find). But there is no 22 minute magic number. It's more about exertion than time. That whole "fat burning" zone that people like to think is a myth is real. Yes it's a myth that you'll lose body fat by just working out for 30 minutes a day in that zone compared to other "zones", but you can go for a long time at that metabolic rate before eating away all your muscle mass. It's when you aren't efficient enough, or when you just exert more that you get into that "flight mode". If you are fit and efficient, you can stay away from it for hours.
I will agree that excessive cardio is going to restrict ability to grow or maintain muscle mass. But it's more due to calories (if done correctly). Same way you'll have a hard time gaining muscle in a cut phase I would imagine.
This post was edited on 9/19/18 at 1:20 pm
Posted on 9/18/18 at 1:25 pm to philly444
I'm 5'11 170 and I think I look skinny. I have added 20lbs in the last year, but I still have a ways to go. I want to get to 185-190. My main problem has been with my stomach. Kind of got a pooch going on that I'm not happy about.
Posted on 9/18/18 at 1:49 pm to lsu777
Man, that's all perfect. Among my running, swimming, biking, and skiing, I get a lot of general "exercise," and I do those things a lot, so i don't really want to bulk up.
Tim Ferriss just has me paranoid that my arms are going to fall off in a couple years, if I don't do hip hinge kettlebell swings .
Simple is better for me.
Tim Ferriss just has me paranoid that my arms are going to fall off in a couple years, if I don't do hip hinge kettlebell swings .
Simple is better for me.
Posted on 9/18/18 at 2:12 pm to lsu777
quote:
lsu777
As always I appreciate the advice
Posted on 9/18/18 at 5:07 pm to lsu777
I'm glad you enjoy writing all that stuff all the time. I've lost my mojo.
I've just lost interest in the health and fitness board because there is nothing but skinny people who think they are big and those people who run for fun.
I've just lost interest in the health and fitness board because there is nothing but skinny people who think they are big and those people who run for fun.
Posted on 9/18/18 at 7:41 pm to Hu_Flung_Pu
Been on the verge of quiting the board mutiple times lately because of this and the Hardline keto guys.
Posted on 9/18/18 at 8:11 pm to philly444
Count inches, not pounds.
Arbitrarily picking a weight and dropping to it without regard to anything else except just losing pounds will result in shite results; unless, of course, you weigh 300+ lbs at 40%+ body fat.
Arbitrarily picking a weight and dropping to it without regard to anything else except just losing pounds will result in shite results; unless, of course, you weigh 300+ lbs at 40%+ body fat.
This post was edited on 9/18/18 at 8:17 pm
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