Goal Weight Reached But Now I Want to Get Ripped
Replies
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I'm mirin your legs/ high kick
Thank you0 -
two words - compound lifts...
get familiar with squats, deadlifts, over head press, pull ups, chin ups, bench press...learn these moves and then incorporate them into a weekly routine. You could do an upper/lower split with some cardio on Wednesday and then Saturday off and make walk/swim on Sunday or something like that ...
Not sure what your current calorie deficit is, but you should probably set it at about 500 calorie deficit a week and go from there..
Pretty much this0 -
I know im a girl so you may not take my advice that seriously
What??
Yup. Some of the absolute best advice and success I have seen on these forums has been from women. Don't down play yourself.0 -
Getting ripped is all about body fat, not building muscle. To get ripped you need to get your body fat down around 10% (or less.)
The loose skin is the bigger problem, lifting weights can help with that, but depending on how much skin there is, you may need to look into surgery to get it removed.
As for lifting, go with big compound lifts. Heavy weight, lower reps. Based on your starting weight, you have a high degree of muscle mass already, so the focus should be more on retaining that while lowering body fat.0 -
Getting ripped is all about body fat, not building muscle. To get ripped you need to get your body fat down around 10% (or less.)
The loose skin is the bigger problem, lifting weights can help with that, but depending on how much skin there is, you may need to look into surgery to get it removed.
As for lifting, go with big compound lifts. Heavy weight, lower reps. Based on your starting weight, you have a high degree of muscle mass already, so the focus should be more on retaining that while lowering body fat.
This is excellent advice.0 -
bump to read later0
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Congratulations on your victory. You've really worked hard and it shows. Your body fat must have dropped many % points. Besides the lifting I am wondering about another option.
I AM NOT A PHYSICIAN NOR QUALIFIED TO SUGGEST THIS,
Have you looked into or thought about surgery to take that extra skin off. I doubt it will ever fully tighten up. You may qualify. Of course I don't know what your medical finances are like in regard to insurance, etc.
You remind me of some of those picked on Extreme Weight Loss. I am inspired by their victories too.
If I have spoken out of turn or offended you I can assure you I only mean well.
Jere0 -
Congratulations on your victory. You've really worked hard and it shows. Your body fat must have dropped many % points. Besides the lifting I am wondering about another option.
I AM NOT A PHYSICIAN NOR QUALIFIED TO SUGGEST THIS,
Have you looked into or thought about surgery to take that extra skin off. I doubt it will ever fully tighten up. You may qualify. Of course I don't know what your medical finances are like in regard to insurance, etc.
You remind me of some of those picked on Extreme Weight Loss. I am inspired by their victories too.
If I have spoken out of turn or offended you I can assure you I only mean well.
Jere
You skin WILL tighten up some naturally over time so i would suggest maintaining this loss and strength training before considering having the skin removed. It may not end up being that big of a deal, however, it may not improve.
Just saying i would wait before i consider to see if it improves at all.0 -
I suspect many are not realizing that you are only showing half the picture.
Resized:
Great job, and yeah - what everybody else said. I'm in a similar boat as you having started out at 382, so thanks for sharing.0 -
I just had to say awesome progress man. Good on you for taking your life back - massive kudos!
To reiterate the previous posts that made sense:
Keep lifting heavy, the routine you chose is secondary to actually making steady progress, but a strength or hybrid program (eg 5x5) will be just fine.
Keep at a low to moderate caloric deficit to lose some more body fat. The lower your bf% the better your body will respond to building muscle (which is complicated but it has to do with insulin sensitivity and calorie partitioning when in caloric surplus).
I would also consider surgery at some point if you are not happy with the loose skin. It is a common issue and only you can decide if you want to go down that path. Check out Ed's story. http://www.gettingfit4life.com/author/admin/
Well done, and good luck for the next chapter!0 -
I have friends that lift weights and they all say low weights lots of reps and they are all ripped
negative ghost rider....0 -
The posts in this thread I thought we were past all this. Good job to NDJ and some of the female posters ITT though! What I don't get is why people don't research their stuff before giving advice instead of relying on "my friend said."0
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Isn't it low rep ranges of 5-6 to build mass, but 10-12 for muscle hypertrophy.0 -
I have friends that lift weights and they all say low weights lots of reps and they are all ripped
negative ghost rider....0 -
I have friends that lift weights and they all say low weights lots of reps and they are all ripped
negative ghost rider....
Tense when squat-rack curling.0 -
I have friends that lift weights and they all say low weights lots of reps and they are all ripped
negative ghost rider....
Tense when squat-rack curling.0 -
I have friends that lift weights and they all say low weights lots of reps and they are all ripped
negative ghost rider....
Tense when squat-rack curling.
Get someone to spin the weights at each end of the barbell.
That gravity, bro.0 -
I have friends that lift weights and they all say low weights lots of reps and they are all ripped
negative ghost rider....
Tense when squat-rack curling.
Get someone to spin the weights at each end of the barbell.
That gravity, bro.0 -
I have friends that lift weights and they all say low weights lots of reps and they are all ripped
negative ghost rider....
Tense when squat-rack curling.
Get someone to spin the weights at each end of the barbell.
That gravity, bro.
Take one scoop casein pre-bathroom and immediately take a scoop of whey post-excretion. Two scoops if you're really serious about your gains.
0 -
I have friends that lift weights and they all say low weights lots of reps and they are all ripped
negative ghost rider....
Tense when squat-rack curling.
Get someone to spin the weights at each end of the barbell.
That gravity, bro.
Take one scoop casein pre-bathroom and immediately take a scoop of whey post-excretion. Two scoops if you're really serious about your gains.0
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