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Need advice

dorianblachdorianblach Member Posts: 7 Member Member Posts: 7 Member

Hi everyone,

I hope all is well. I’ve been working pretty hard for the last 1.5 years to transform my body. Here’s how I used to look.

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It’s been quite a journey. I started at 245lbs and a high BMI. I’ve been trying different approaches like Intermittent fasting and working out with decent weight and high reps. About 4 months ago I switched things up and started lifting a bit heavier and progressing the weight. I am no longer intermittent fasting, but I am watching my caloric intake. I typically work out twice a day for 1 to 1.5 hours at a time and 4-5 times a week. I do HIIT 4-5 times a week for 45 mins to an hour, and occasionally take walks in the evening 2-3 times a week for a 1/2 hour. I also do 200 crunches every other day. My body fat is still at 13.5% and I can’t seem to get it lower.

Here are some photos of how I currently look.

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I’m trying to get a good definition on my abs and increase the muscle on my upper body. I can’t take any protein supplements, because the last time I took some, I got a kidney stone. So I am trying to get my protein from fish and chicken. Any tips on how to get my body fat down or increase muscle volume upstairs would be appreciated. Thanks!

Replies

  • 91jlennon752791jlennon7527 Member Posts: 1 Member Member Posts: 1 Member
    Hey brother! Amazing progress! So I bet we can figure out why you can’t seem to lose anymore fat and break through this plateau you’ve hit.

    Couple questions-
    How are you tracking your caloric intake? E.g. Total Calories or tracking Macros and trying to hit those? What number are you aiming for in terms of calories?

    What’s your height, weight, and age?

    Give me an example of your weight training routine. It doesn’t need to include weights used just name of lift and number of sets and reps.

    Ok lol the interrogation is over...for now! I’m quite confident we can get you to whatever your goal is! Just need some more info first.
  • KHMcGKHMcG Member Posts: 791 Member Member Posts: 791 Member
    Crunches won't do it. My suggestion is pushups and stability ball pullovers as well as hollow body holds. Also BF will need to come down a bit more. The actual number is irrelevant. You likely need to drop 2-3% more. But it's the muscle def that makes them pop.
  • AmnongoullAmnongoull Member Posts: 9 Member Member Posts: 9 Member
    You need to keep your macros and calorie balance in check. Most people do very good with a split of 40% protein, 40% carbs, 20% fats (as little as possible sugary carbs and saturated fats). If you want more definition you should get on a calorie deficit ranging from 250 to 500 max per day. If you need more info feel free to message, good luck!
  • dorianblachdorianblach Member Posts: 7 Member Member Posts: 7 Member
    Hey brother! Amazing progress! So I bet we can figure out why you can’t seem to lose anymore fat and break through this plateau you’ve hit.

    Couple questions-
    How are you tracking your caloric intake? E.g. Total Calories or tracking Macros and trying to hit those? What number are you aiming for in terms of calories?

    What’s your height, weight, and age?

    Give me an example of your weight training routine. It doesn’t need to include weights used just name of lift and number of sets and reps.

    Ok lol the interrogation is over...for now! I’m quite confident we can get you to whatever your goal is! Just need some more info first.

    Thanks for the reply. I appreciate you taking the time to write. I track my calories and try to stay under 1200 a day. I am 6’2, 192lbs, and 42 years old. These are the exercises I do at the gym...

    Bench press
    Incline bench press
    Shoulder shrug
    Concentration curls
    Preacher curls
    Dumbbell fly
    Chest press in
    Cable crossover
    Standing calf
    Dips (4 sets of 20 with no assist)
    Triceps pull down
    Incline dumbbells
    Laying cable cross
    Shoulder press
    Ab press (3 sets of 25 with 100lbs)
    Curl bar
    Seated cable row
    Lat pull down
    Dumbbell fly rear delt
    250 crunches every other day
    HIIT 1 hour a day for 3-4 days

    I typically try to lift as heavy as I can and do 4 reps with sets of 5-7.

    I am embarrassed to say this, but I usually skip leg day.

    Thanks again for all the info!

  • dorianblachdorianblach Member Posts: 7 Member Member Posts: 7 Member
    KHMcG wrote: »
    Crunches won't do it. My suggestion is pushups and stability ball pullovers as well as hollow body holds. Also BF will need to come down a bit more. The actual number is irrelevant. You likely need to drop 2-3% more. But it's the muscle def that makes them pop.

    Thanks for the reply. Sometimes I do push-ups, but I have never tried stability ball pullovers or hollow body holds. I’m going to look into incorporating those exercises into my training. I agree that I need to get the BF percentage down. No trouble in the beginning, but once you plateau, it’s more challenging to get to the finish line.

    Thanks again! Be well.
  • dorianblachdorianblach Member Posts: 7 Member Member Posts: 7 Member
    Amnongoull wrote: »
    You need to keep your macros and calorie balance in check. Most people do very good with a split of 40% protein, 40% carbs, 20% fats (as little as possible sugary carbs and saturated fats). If you want more definition you should get on a calorie deficit ranging from 250 to 500 max per day. If you need more info feel free to message, good luck!

    Thank you for taking the time to read my post and reply. I try to hit the marks you mentioned in your post. I do flexible dieting, but for the most part, I stick to my routine of 1200 calories per day. Which is typically a 600 calorie deficit for my body type. I consume protein before and after workouts. I recently started reading bigger, leaner, stronger and it is opening my eyes to a lot of misconceptions.

    Hoping it helps me turn the tide. Thank you again.
  • sal10851sal10851 Member Posts: 169 Member Member Posts: 169 Member
    Amnongoull wrote: »
    You need to keep your macros and calorie balance in check. Most people do very good with a split of 40% protein, 40% carbs, 20% fats (as little as possible sugary carbs and saturated fats). If you want more definition you should get on a calorie deficit ranging from 250 to 500 max per day. If you need more info feel free to message, good luck!

    Solid advice bro!
  • youngmomtazyoungmomtaz Member Posts: 1,054 Member Member Posts: 1,054 Member
    Eat more! You have a great shape, build on it! Eating so little is not healthy for your body at all! Lift heavy, progress your calories to just under maintenance if you still want to lose and just above if you want to gain muscle mass. Take care, maybe do some research on what eating at way too low of a calorie deficit can do in the way of harm! We can tell you, but sometimes a list on a board seems regurgitated. Go find it!
  • Retroguy2000Retroguy2000 Member Posts: 7 Member Member Posts: 7 Member
    Congrats on the progress.

    Why can't you take protein supplements? If it's a whey protein issue, were you drinking enough water, or are you lactose intolerant? If so, maybe a non-dairy source would work?
  • J72FITJ72FIT Member Posts: 5,619 Member Member Posts: 5,619 Member
    Any tips on how to get my body fat down or increase muscle volume upstairs

    Patience. Stay the course...
  • AlexiaC47AlexiaC47 Member, Premium Posts: 48 Member Member, Premium Posts: 48 Member
    Are you not doing any cardio? to me it goes hand in hand with strength training.

    By the way, I a woman, smaller boned, 5'3, currently 121 lbs trying to get to 115. I eat 1100-1300 a day and losing. How can you possibly be eating what I eat?
    You are larger, taller, male and younger. You look great though.

    When I hit a plateau I try to cut carbs more and do more cardio. I always do a lot of weights. I feel like the muscles are sometimes just hiding under a little layer of fat that the cardio helps melt off.

    To reiterate, you look great.
    edited October 30
  • sgt1372sgt1372 Member Posts: 3,696 Member Member Posts: 3,696 Member
    AlexiaC47 wrote: »
    Are you not doing any cardio? to me it goes hand in hand with strength training.

    He'salso doing 1 hr HIIT (of some kind) 3-4x's/wk which by itself is not too much but combined w/everything else is unnecessary if the goal is to lose wt and gain muscle & strength

    Cardio is NOT necessary for wt loss but is important for heart/respiratory and genersl fitness. However, most "experts" agree that only 30 mins/day of "moderate" exercise (as simoke as walking) is sufficient for this purpose.

    Any more than that is contraindicted because the excess cal burn if not offset by increased cal & protein consumption could result in a net loss of muscle and a muscle strength.
    edited October 30
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