From heavily overweighted to lean but looking for muscle now. What to do??
Ih8Rain2
Posts: 77 Member
I have dropped my weight with about 22kg. I did this by going into a cal deficit of at least 500. I started weight exercises for about 3 times per week. Some weeks more but some weeks less depending on my traveling.
I succeeded to reach my initial goal of 90kg. It took my about 10months. I keep my macros and I eat healthy. The effects were clear. I will post basically 3 pictures. Start (Feb 2016, July 2016 and as I am right now)
From where I am now I would like to build some more mass. In terms of cal intake I am looking for a balance to grow mass but not to gain weight. Hence exchanging fat for muscle.
I went into a 3 times weightlifting and a 1time cardio per week regime.
I am about 187cm tall. My call intake is around 2300-2500cals/day.
What would be the best strategy to build muscle?
I succeeded to reach my initial goal of 90kg. It took my about 10months. I keep my macros and I eat healthy. The effects were clear. I will post basically 3 pictures. Start (Feb 2016, July 2016 and as I am right now)
From where I am now I would like to build some more mass. In terms of cal intake I am looking for a balance to grow mass but not to gain weight. Hence exchanging fat for muscle.
I went into a 3 times weightlifting and a 1time cardio per week regime.
I am about 187cm tall. My call intake is around 2300-2500cals/day.
What would be the best strategy to build muscle?
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Replies
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The 3 times lifting and 1 time cardio per week... is that what you did for the 10 months where you lost 22kgs?
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Recomp - eat at around maintenance calories whilst following a strength building lifting protocol (see here vor examples http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you#latest)
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Hey vanwillegen,
to be honest with you I don't understand why you want to gain more mass. I wish I can have such a body in a couple of month too. May I ask you a personal question how old you are?
Greets
T_Reb7 -
trebtrader wrote: »Hey vanwillegen,
to be honest with you I don't understand why you want to gain more mass. I wish I can have such a body in a couple of month too. May I ask you a personal question how old you are?
Greets
T_Reb
53 by next week
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trebtrader wrote: »Hey vanwillegen,
to be honest with you I don't understand why you want to gain more mass. I wish I can have such a body in a couple of month too. May I ask you a personal question how old you are?
Greets
T_Reb
I believe that if I don't progress, if I don't set new targets I will go backwards again.5 -
Dang! Sir, you look great! You want to recomp from what you just described. Do you know what your maintenance cals are?
Again! Great job on loosing the weight! Isn't it funny how we are never satisfied with what we have? There are many 53 year old men who would kill for what you've achieved... shoot there are many men who would like to be as lean as you are!17 -
If you're looking for a program, go here:
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
It sounds like you want to bulk now? Are you ready for that(mentally)? If not, recomp is the way to go.
Go read on the Gaining Weight/Body Building forums and decide
http://community.myfitnesspal.com/en/categories/goal-gaining-weight/p11 -
StealthHealth wrote: »Recomp - eat at around maintenance calories whilst following a strength building lifting protocol (see here vor examples http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you#latest)
I'd agree with this.
OP, since you don't want to gain weight but hopefully some more muscle than a recomp (or eating around maintenance and following a progressive overload lifting program) will yield you the best results.
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are you looking for muscle as in bigger or muscle as in lean muscle mass1
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Lean mass although I don't fully understand the difference in your question0
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NikkiiBaby68 wrote: »are you looking for muscle as in bigger or muscle as in lean muscle mass
Lean mass0 -
vanwillegen wrote: »Lean mass although I don't fully understand the difference in your question
There isn't a difference. Muscle is lean. The size of those muscles depend on the amount of time trying to build mass, and generally "supplementation". One does not generally as a huge ton of bulk (found in many body builders) from doing basic weight lifting. And considering all things equal, you would be able to a monitor how "big" you get and adjust as necessary.2 -
vanwillegen wrote: »
Thank you. I need to lose fat at the moment.
I have dropped the calories by about 500. I try to go the gym at least 3 times a week. But I have only been doing mainly cardio. That's why I asked the question.
Thanks!0 -
vanwillegen wrote: »
Thank you. I need to lose fat at the moment.
I have dropped the calories by about 500. I try to go the gym at least 3 times a week. But I have only been doing mainly cardio. That's why I asked the question.
Thanks!
If you want concentrated fat loss (meaning minimal muscle loss), I'd lift 3x a week to help maintain muscle and eat adequate protein (~.6-.8g/lb of weight). If you want some hope of gaining muscle, then you want a well structured lifting routine focuses around progressive overload.3 -
vanwillegen wrote: »
Thank you. I need to lose fat at the moment.
I have dropped the calories by about 500. I try to go the gym at least 3 times a week. But I have only been doing mainly cardio. That's why I asked the question.
Thanks!
If you want concentrated fat loss (meaning minimal muscle loss), I'd lift 3x a week to help maintain muscle and eat adequate protein (~.6-.8g/lb of weight). If you want some hope of gaining muscle, then you want a well structured lifting routine focuses around progressive overload.
This is what I want! Thank you for that!1 -
vanwillegen wrote: »
Thank you. I need to lose fat at the moment.
I have dropped the calories by about 500. I try to go the gym at least 3 times a week. But I have only been doing mainly cardio. That's why I asked the question.
Thanks!
If you want to know about weight loss to start I can tell you a lot. That has been my current journey. I used to do a lot of cardio (rowing and swimming). Since I decided to lose weight I switched to healthy food and macros, which to my opinion is 80% of the job. I started on top of that weight lifting to increase my metabolism and just to avoid that I would 'disappear'. I kept doing some cardio as that seems to be more functional and it keeps your cardiovascular system fit. I have no rush. I lost about 1kg every 10 days. After 2 weeks on the new eating habits I wasn't hungry anymore either. So it was rather easy actually after that. I learne to be in control. When I hit 88kg, just a bit lower then my goal I switch to maintenance level. I found out that if I keep around 2300 I stay around 90kg as I want. I am also convinced that if I want to lose more I just switch back to me earlier routine and the weight just starts going down again. 8 -
But it took me 10months. So not a 12weeks madness program or something like that. Just gradually and consistently. I hit one or two plateaus. Review my intake and my exercise and continued.4
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Dang! Sir, you look great! You want to recomp from what you just described. Do you know what your maintenance cals are?
Again! Great job on loosing the weight! Isn't it funny how we are never satisfied with what we have? There are many 53 year old men who would kill for what you've achieved... shoot there are many men who would like to be as lean as you are!
Hi JB,
Thanks for your inspiring comments. I am happy so far but the journey isn't over.
I guess my maintenance cal around 2300-2500cals/day.
I have set my MFP at 2000. So if I cheat a little bit or misinterpret the quantities I eat I still be ok. I try to get not less then 200gr of proteins a day. I don't gain weight but do I gain muscle? I read somewhere that muscle growth will be not more then about 0.5kg per month. So I will check that in a year's time...1 -
So from all the remarks I have to recomp (?), maintaining weight but growing muscle. I have looked at Stronglifts 5x5. It seems a simple straightforward program. Would that be the right choice?0
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Here's a really helpful thread on recomp. Tons of information.
http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
Great work, btw. You look fab!2 -
Really thinking about it. I'd start a progressive loading program and see how your body reacts to the load. You just might get where you need to be with out to many adjustments.0
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Here's a really helpful thread on recomp. Tons of information.
http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
Great work, btw. You look fab!
Hi Bambi,
Thanks for your feedback. I also went to that link and it gave some good insights. Plenty to go on. Thank you again.0 -
Wow, congratulations. You look amazingvanwillegen wrote: »
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Great job. I'm 52 and on a similar journey. Just trying to slowly keep losing, with reasonable lifting routine, till I get the lean look back. Your success is inspiring!0
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