Goal achieved, so what now?
ericgAU
Posts: 271
My last weigh in which came in at 75kg's was my goal weight back in December 2010 when I weighed 115kg's and started doing something about changing my life around. So presently I eat a very clean diet (please check my diary) and attend my gym 6 days a week (again check my diary for my routine).
Lately I've been reassessing what my goals are and I realise that what I really want is to get that more leaner look (particularly around the abdominals) but I don't want to go above 75kg's. I've seen threads in the MFP forums about whether it is possible to lose weight while trying to get a leaner look simultaneously.
I believe that its important to strive towards a goal of some sort throughout our lives. While I've achieved my initial goal of becoming fitter and healthier than I was a year or so ago, I now want to set about achieving the physique I want.
So my questions are:
- What should I be doing at the gym: more cardio, resistance?
- Food intake: change the proportions of macro nutrients? Presently stick to 55/30/15.
Any advice would be greatly appreciated.
Lately I've been reassessing what my goals are and I realise that what I really want is to get that more leaner look (particularly around the abdominals) but I don't want to go above 75kg's. I've seen threads in the MFP forums about whether it is possible to lose weight while trying to get a leaner look simultaneously.
I believe that its important to strive towards a goal of some sort throughout our lives. While I've achieved my initial goal of becoming fitter and healthier than I was a year or so ago, I now want to set about achieving the physique I want.
So my questions are:
- What should I be doing at the gym: more cardio, resistance?
- Food intake: change the proportions of macro nutrients? Presently stick to 55/30/15.
Any advice would be greatly appreciated.
0
Replies
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Eric congrads on reaching your goal of 75 kgs / 165 lbs!! (just reached my goal last week) How tall are you and could you post a current pic? Also My new goal is to lose muscle, so Im just starting doing a lean bulk and then will cut the fat I gain from the bulk.
It sounds like you should do the same. I lost 83 lbs by gaining muscle and losing fat at the same time but I am 6"1 and down to 204 lbs (9 lbs less than in my profile pic.) It sound like you are in the same situation and if you if your body is currentely under 20% I suggest (without knowing your height or seeing a pic) you do the same from here on out.0 -
Bump -
Congrats! I'm at about the same place and looking for the same suggestions!
5'10"
183 lbs
32 yr
Male
Cardio 7 days a week (800 cals worth based on my Polar HRM)
2500-2600 daily intake
Macros are (roughly) 47/33/20
Timing of my intake is typically:
6:30 - 8 am 350 cals (Protein shake and oatmeal)
11:30 - noon 200 cals (small lunch)
2:30 - 3:00 pm 100 cals (Protein shake)
6:30 - 7:00 pm 600 cals (Dinner)
8:15 - 9:45 pm 1300 cals0 -
Since your son has a "Napout" shirt on. lol, and so I understand what your trying to look like, here is a pic of GSP. Like you he is 5"10 and fights in the 170 lb. weight class. He walks around at and is also 190 + lb.s in the pic. but he cuts about 20lbs to weigh in the day before a fight to make the 170 lb. weight limit. If this is the body type that your trying to acheive, I would suggest (without seeing a pic.) adding 10 lbs. of muscle then cut to your desired BF.%. I think you would be much more happy with your results if you did. Also I suggest lifting heavy, (for you) 4x per week, ( let me know if you need help with a program / split etc.) cutting your cardio down to 1 X per week and raising your calorie intake by atleast 500 calories and eating atleast 1 gram of protein for every lb. of body weight. ( also drink a shake within 30 minutes of finishing each workout)Bump -
Congrats! I'm at about the same place and looking for the same suggestions!
5'10"
183 lbs
32 yr
Male
Cardio 7 days a week (800 cals worth based on my Polar HRM)
2500-2600 daily intake
Macros are (roughly) 47/33/20
Timing of my intake is typically:
6:30 - 8 am 350 cals (Protein shake and oatmeal)
11:30 - noon 200 cals (small lunch)
2:30 - 3:00 pm 100 cals (Protein shake)
6:30 - 7:00 pm 600 cals (Dinner)
8:15 - 9:45 pm 1300 cals
0 -
Since your son has a "Napout" shirt on. lol, and so I understand what your trying to look like, here is a pic of GSP. Like you is 5"10 and fights in the 170 lb. weight class. He walks around at and is 190 + lb.s in the pic. because he cuts about 20lbs to weigh in the day before a fight. If this is the body type that your trying to acheive, I would suggest (without seeing a pic.) adding 10 lbs. of muscle then cut to your desired BF.%. I think you would be much more happy with your results if you did. Also I suggest lifting heavy, (for you) 4x per week, ( let me know if you need help with a program / split etc.) cutting your cardio down to 1 X per week and raising your calorie intake by atleast 500 calories and eating atleast 1 gram of protein for every lb. of body weight.Bump -
Congrats! I'm at about the same place and looking for the same suggestions!
5'10"
183 lbs
32 yr
Male
Cardio 7 days a week (800 cals worth based on my Polar HRM)
2500-2600 daily intake
Macros are (roughly) 47/33/20
Timing of my intake is typically:
6:30 - 8 am 350 cals (Protein shake and oatmeal)
11:30 - noon 200 cals (small lunch)
2:30 - 3:00 pm 100 cals (Protein shake)
6:30 - 7:00 pm 600 cals (Dinner)
8:15 - 9:45 pm 1300 cals
Solid advice! Thank you. I would love any advice on a program / split. I used to lift heavy free weights (when I weighed 337 lbs!), had a 315 bench, but I havne't touched anything but some resistance bands in over a year. I've pretty much been in massive deficit for the last 11 months and am battling the mental demons of eating more right now. I'm afraid I"ll wake up fat if I stop cardio, I took 1 rest day in the last month and almost broke down! Silly I know.
Here's a pic0 -
I forgot to mention how impressed I was with your physique deduction! I would love an end result like GSP or Hendo!
0 -
Awesome job dude!! And I know exactly what you are talking about when it comes to mental demons as I start a bulk after cutting 83 lbs over the last 13 months. You still need to eat healthy but just raise your calorie intake by 500 calories, maybe less since you need to cut your cario down to 1-2 X times per week.
Since your son has a "Napout" shirt on. lol, and so I understand what your trying to look like, here is a pic of GSP. Like you is 5"10 and fights in the 170 lb. weight class. He walks around at and is 190 + lb.s in the pic. because he cuts about 20lbs to weigh in the day before a fight. If this is the body type that your trying to acheive, I would suggest (without seeing a pic.) adding 10 lbs. of muscle then cut to your desired BF.%. I think you would be much more happy with your results if you did. Also I suggest lifting heavy, (for you) 4x per week, ( let me know if you need help with a program / split etc.) cutting your cardio down to 1 X per week and raising your calorie intake by atleast 500 calories and eating atleast 1 gram of protein for every lb. of body weight.Bump -
Congrats! I'm at about the same place and looking for the same suggestions!
5'10"
183 lbs
32 yr
Male
Cardio 7 days a week (800 cals worth based on my Polar HRM)
2500-2600 daily intake
Macros are (roughly) 47/33/20
Timing of my intake is typically:
6:30 - 8 am 350 cals (Protein shake and oatmeal)
11:30 - noon 200 cals (small lunch)
2:30 - 3:00 pm 100 cals (Protein shake)
6:30 - 7:00 pm 600 cals (Dinner)
8:15 - 9:45 pm 1300 cals
Solid advice! Thank you. I would love any advice on a program / split. I used to lift heavy free weights (when I weighed 337 lbs!), had a 315 bench, but I havne't touched anything but some resistance bands in over a year. I've pretty much been in massive deficit for the last 11 months and am battling the mental demons of eating more right now. I'm afraid I"ll wake up fat if I stop cardio, I took 1 rest day in the last month and almost broke down! Silly I know.
Here's a pic
What I should have said is eat 500 calories above maint. ( including counting calories burned by exercise) Ill be back with a split.0 -
I forgot to mention how impressed I was with your physique deduction! I would love an end result like GSP or Hendo!
if you want to look like him, you need to train like him and he does way more than cardio. Look into programs like P90X2 or Insanity. They can help bulk you a bit or give you that lean cut look.0 -
Thanks!! I knew I liked you!! Hendo is my favorite fighter and GSP is my 2nd favorite. When I started working out they were who I used to base my goal off of.I forgot to mention how impressed I was with your physique deduction! I would love an end result like GSP or Hendo!0 -
P-90X and Insanity will help you lose fat and get you in great shape ( i have both) But they wont help you look like that.I forgot to mention how impressed I was with your physique deduction! I would love an end result like GSP or Hendo!
if you want to look like him, you need to train like him and he does way more than cardio. Look into programs like P90X2 or Insanity. They can help bulk you a bit or give you that lean cut look.
Lifting heavy and eating healthy is the only way. (unless you currently possess that amount of LM and just need to cut)0 -
Magerum here is my program/split. Currently playing around with how much cardio I should do to see if I should do it 1 or 2 X per week during my bulk ( you should do the same)
Monday: Legs = 20 sets, (including squats) Calves = 8 sets
Tuesday: Back= 23 sets, Bi's= 16 sets
Wednesday: Cardio= Insanity, Abs= 8 sets
Thursday: Chest= 20 sets ( including incline, flat & decline) Tri's: 16 sets
Friday: Cardio= Insanity, Abs= 8 sets
Saturday: Shoudlers+ 20 sets ( including presses) Traps= 8 sets, Deadlifts= 4 sets
Sunday: Cardio= Insanity0 -
P-90X and Insanity will help you lose fat and get you in great shape ( i have both) But they wont help you look like that.I forgot to mention how impressed I was with your physique deduction! I would love an end result like GSP or Hendo!
if you want to look like him, you need to train like him and he does way more than cardio. Look into programs like P90X2 or Insanity. They can help bulk you a bit or give you that lean cut look.
Lifting heavy and eating healthy is the only way. (unless you currently possess that amount of LM and just need to cut)
Insanity, I would agree, P90X(2) I would say otherwise. You can lift heavy enough to bulk up as long as you are eating to supply the muscle growth. Now, I will say, it' s not typical but I believe it possible. I could be wrong though.
I will note, I have gained inches in my arms and chest while doing P90X0 -
Im not saying p-90X isnt beneficial but lifting heavy will give you far better reuslts than doing the strength training parts of P-90X. I wouldnt look anywhere near what I look like now if didnt stop doing p-90X (other than the cardio) and started lifting.
P-90X and Insanity will help you lose fat and get you in great shape ( i have both) But they wont help you look like that.I forgot to mention how impressed I was with your physique deduction! I would love an end result like GSP or Hendo!
if you want to look like him, you need to train like him and he does way more than cardio. Look into programs like P90X2 or Insanity. They can help bulk you a bit or give you that lean cut look.
Lifting heavy and eating healthy is the only way. (unless you currently possess that amount of LM and just need to cut)
Insanity, I would agree, P90X(2) I would say otherwise. You can lift heavy enough to bulk up as long as you are eating to supply the muscle growth. Now, I will say, it' s not typical but I believe it possible. I could be wrong though.
I will note, I have gained inches in my arms and chest while doing P90X
Lifting weights is the fountain of youth. All you have to do is look at the models (other than Tony) to see what your results will be, none of them were cut and they get to work out with Tony in person. Infact a friend of mine works for QVC. which is located here in PA. and see's Tony lifting ( doing a traditional lifting program) at her gym whenever he is here promoting his DVD.'s (dont pay attention to the infomercials) I would love to see your before and after pics to see your results though.0 -
Im not saying p-90X isnt beneficial but lifting heavy will give you far better reuslts than doing the strength training parts of P-90X I wouldnt look anywhere near what I look like now if didnt stop doing p-90X (other than the cardio) and started lifting.
P-90X and Insanity will help you lose fat and get you in great shape ( i have both) But they wont help you look like that.I forgot to mention how impressed I was with your physique deduction! I would love an end result like GSP or Hendo!
if you want to look like him, you need to train like him and he does way more than cardio. Look into programs like P90X2 or Insanity. They can help bulk you a bit or give you that lean cut look.
Lifting heavy and eating healthy is the only way. (unless you currently possess that amount of LM and just need to cut)
Insanity, I would agree, P90X(2) I would say otherwise. You can lift heavy enough to bulk up as long as you are eating to supply the muscle growth. Now, I will say, it' s not typical but I believe it possible. I could be wrong though.
I will note, I have gained inches in my arms and chest while doing P90X
Lifting weights is the fountain of youth. All you have to do is look at the models (other than Tony) to see what your results will be, none of them were cut and they get to work out with Tony in person. Infact a friend of mine works for QVC. which is located here in PA. and see's Tony lifting ( doing a traditional lifting program) at her gym whenever he is here promoting his DVD.'s (dont pay attention to the infomercials)
I know, a lot of it is a facade and I understand that he isn't a good example. I try to look at those on the TBB forums to see the results. By, my mother in law works at QVC and I used to live in West Chester, so I am pretty familiar.0 -
Magerum here is my program/split. Currently playing around with how much cardio I should do to see if I should do it 1 or 2 X per week during my bulk ( you should do the same)
Monday: Legs = 20 sets, (including squats) Calves = 8 sets
Tuesday: Back= 23 sets, Bi's= 16 sets
Wednesday: Cardio= Insanity, Abs= 8 sets
Thursday: Chest= 20 sets ( including incline, flat & decline) Tri's: 16 sets
Friday: Cardio= Insanity, Abs= 8 sets
Saturday: Shoudlers+ 20 sets ( including presses) Traps= 8 sets, Deadlifts= 4 sets
Sunday: Cardio= Insanity
Thanks again! Do you eat back strength training calories or just cardio? I'm trying to wrap my head around it all. I've been in calorie deficit for so long (11 months) that I've forgotten what it's like otherwise. I think my TDEE without exercise is around 2200. I'm currently eating 2500 - 2700 daily, but doing 800 cals (1200 if you use MFPs #'s) worth of cardio to create a deficit.
A guy I work with is decent buds with Hendo... they have pizza & beer most Tuesday nights. I've never wanted to impose / crash the party. I only live like 20 minutes from the pizza place, but I don't want to be "that guy". Hendo's been my favorite ever since I saw him take on Big Nog about 8 years ago when he weighed in at 196 and Nog at about 240, it was a great fight! (PrideFC!!!)
My applogies to the original poster, I didn't mean to hi-jack the thread, I really bumped it because it was dead on for my own situation!
-M0 -
I was eating 2,400 calories which is above maint. (MFP. recommends that I eat 1,900 per day) and then letting my excerise cause the deficit, so to do a lean bulk I will need to eat about 2,900 calories per day and also eat back the calories used from exercising. So start out eating 500 calories over maint. and adjust as needed as you. If the tape measure isnt showing you progress, increase them by 100 calories per day.Magerum here is my program/split. Currently playing around with how much cardio I should do to see if I should do it 1 or 2 X per week during my bulk ( you should do the same)
Monday: Legs = 20 sets, (including squats) Calves = 8 sets
Tuesday: Back= 23 sets, Bi's= 16 sets
Wednesday: Cardio= Insanity, Abs= 8 sets
Thursday: Chest= 20 sets ( including incline, flat & decline) Tri's: 16 sets
Friday: Cardio= Insanity, Abs= 8 sets
Saturday: Shoudlers+ 20 sets ( including presses) Traps= 8 sets, Deadlifts= 4 sets
Sunday: Cardio= Insanity
Thanks again! Do you eat back strength training calories or just cardio? I'm trying to wrap my head around it all. I've been in calorie deficit for so long (11 months) that I've forgotten what it's like otherwise. I think my TDEE without exercise is around 2200. I'm currently eating 2500 - 2700 daily, but doing 800 cals (1200 if you use MFPs #'s) worth of cardio to create a deficit.
A guy I work with is decent buds with Hendo... they have pizza & beer most Tuesday nights. I've never wanted to impose / crash the party. I only live like 20 minutes from the pizza place, but I don't want to be "that guy". Hendo's been my favorite ever since I saw him take on Big Nog about 8 years ago when he weighed in at 196 and Nog at about 240, it was a great fight! (PrideFC!!!)
My applogies to the original poster, I didn't mean to hi-jack the thread, I really bumped it because it was dead on for my own situation!
-M
Also I love Pride!! Thats were I started following Hendo, but my favorite Hendo fight was when he knockout that loud mouth Bisbing and then clocked him again just to try to keep his mouth shut a little longer.0 -
Since your son has a "Napout" shirt on. lol, and so I understand what your trying to look like, here is a pic of GSP. Like you is 5"10 and fights in the 170 lb. weight class. He walks around at and is 190 + lb.s in the pic. because he cuts about 20lbs to weigh in the day before a fight. If this is the body type that your trying to acheive, I would suggest (without seeing a pic.) adding 10 lbs. of muscle then cut to your desired BF.%. I think you would be much more happy with your results if you did. Also I suggest lifting heavy, (for you) 4x per week, ( let me know if you need help with a program / split etc.) cutting your cardio down to 1 X per week and raising your calorie intake by atleast 500 calories and eating atleast 1 gram of protein for every lb. of body weight.Bump -
Congrats! I'm at about the same place and looking for the same suggestions!
5'10"
183 lbs
32 yr
Male
Cardio 7 days a week (800 cals worth based on my Polar HRM)
2500-2600 daily intake
Macros are (roughly) 47/33/20
Timing of my intake is typically:
6:30 - 8 am 350 cals (Protein shake and oatmeal)
11:30 - noon 200 cals (small lunch)
2:30 - 3:00 pm 100 cals (Protein shake)
6:30 - 7:00 pm 600 cals (Dinner)
8:15 - 9:45 pm 1300 cals
Solid advice! Thank you. I would love any advice on a program / split. I used to lift heavy free weights (when I weighed 337 lbs!), had a 315 bench, but I havne't touched anything but some resistance bands in over a year. I've pretty much been in massive deficit for the last 11 months and am battling the mental demons of eating more right now. I'm afraid I"ll wake up fat if I stop cardio, I took 1 rest day in the last month and almost broke down! Silly I know.
Here's a pic
Mate, well done on what you have achieved!!! Oh and dont worry. Your not the only one afraid to stop the cardio. I too am at the point where I panic if I miss a day. I know this to be irrational hence why I'm turning to people here that seem to know more about this stuff. I could pay an overpriced PT for the same advice but I'd rather talk to people that dont are not biased.0 -
I was eating 2,400 calories which is above maint. (MFP. recommends that I eat 1,900 per day) and then letting my excerise cause the deficit, so to do a lean bulk I will need to eat about 2,900 calories per day and also eat back the calories used from exercising. So start out eating 500 calories over maint. and adjust as needed as you. If the tape measure isnt showing you progress, increase them by 100 calories per day.Magerum here is my program/split. Currently playing around with how much cardio I should do to see if I should do it 1 or 2 X per week during my bulk ( you should do the same)
Monday: Legs = 20 sets, (including squats) Calves = 8 sets
Tuesday: Back= 23 sets, Bi's= 16 sets
Wednesday: Cardio= Insanity, Abs= 8 sets
Thursday: Chest= 20 sets ( including incline, flat & decline) Tri's: 16 sets
Friday: Cardio= Insanity, Abs= 8 sets
Saturday: Shoudlers+ 20 sets ( including presses) Traps= 8 sets, Deadlifts= 4 sets
Sunday: Cardio= Insanity
Thanks again! Do you eat back strength training calories or just cardio? I'm trying to wrap my head around it all. I've been in calorie deficit for so long (11 months) that I've forgotten what it's like otherwise. I think my TDEE without exercise is around 2200. I'm currently eating 2500 - 2700 daily, but doing 800 cals (1200 if you use MFPs #'s) worth of cardio to create a deficit.
A guy I work with is decent buds with Hendo... they have pizza & beer most Tuesday nights. I've never wanted to impose / crash the party. I only live like 20 minutes from the pizza place, but I don't want to be "that guy". Hendo's been my favorite ever since I saw him take on Big Nog about 8 years ago when he weighed in at 196 and Nog at about 240, it was a great fight! (PrideFC!!!)
My applogies to the original poster, I didn't mean to hi-jack the thread, I really bumped it because it was dead on for my own situation!
-M
Also I love Pride!! Thats were I started following Hendo, but my favorite Hendo fight was when he knockout that loud mouth Bisbing and then clocked him again just to try to keep his mouth shut a little longer.
Funny you mention that fight! This is my desktop wallpaper at home and I have it printed and at my desk at work...
Thanks again for all the solid advice. This is what I'm thinking I'm going to start at the end of April...
Maintenance without exercise is probably around 2200...I do cardio 2 x per week for 1600 cals, making maintenance 2400 per day (1600/7 for 200+ each day). Bump that up to 2800-2900 with 4 days of lifting. Which should put me at 400 - 500 surplus. Does that sound about "right"?
Eric; Thanks for the support! Man the mental part sucks. I took one day off this past month and I did nothing but panic all day!
-M0 -
I was eating 2,400 calories which is above maint. (MFP. recommends that I eat 1,900 per day) and then letting my excerise cause the deficit, so to do a lean bulk I will need to eat about 2,900 calories per day and also eat back the calories used from exercising. So start out eating 500 calories over maint. and adjust as needed as you. If the tape measure isnt showing you progress, increase them by 100 calories per day.Magerum here is my program/split. Currently playing around with how much cardio I should do to see if I should do it 1 or 2 X per week during my bulk ( you should do the same)
Monday: Legs = 20 sets, (including squats) Calves = 8 sets
Tuesday: Back= 23 sets, Bi's= 16 sets
Wednesday: Cardio= Insanity, Abs= 8 sets
Thursday: Chest= 20 sets ( including incline, flat & decline) Tri's: 16 sets
Friday: Cardio= Insanity, Abs= 8 sets
Saturday: Shoudlers+ 20 sets ( including presses) Traps= 8 sets, Deadlifts= 4 sets
Sunday: Cardio= Insanity
Thanks again! Do you eat back strength training calories or just cardio? I'm trying to wrap my head around it all. I've been in calorie deficit for so long (11 months) that I've forgotten what it's like otherwise. I think my TDEE without exercise is around 2200. I'm currently eating 2500 - 2700 daily, but doing 800 cals (1200 if you use MFPs #'s) worth of cardio to create a deficit.
A guy I work with is decent buds with Hendo... they have pizza & beer most Tuesday nights. I've never wanted to impose / crash the party. I only live like 20 minutes from the pizza place, but I don't want to be "that guy". Hendo's been my favorite ever since I saw him take on Big Nog about 8 years ago when he weighed in at 196 and Nog at about 240, it was a great fight! (PrideFC!!!)
My applogies to the original poster, I didn't mean to hi-jack the thread, I really bumped it because it was dead on for my own situation!
-M
Also I love Pride!! Thats were I started following Hendo, but my favorite Hendo fight was when he knockout that loud mouth Bisbing and then clocked him again just to try to keep his mouth shut a little longer.
Funny you mention that fight! This is my desktop wallpaper at home and I have it printed and at my desk at work...
Thanks again for all the solid advice. This is what I'm thinking I'm going to start at the end of April...
Maintenance without exercise is probably around 2200...I do cardio 2 x per week for 1600 cals, making maintenance 2400 per day (1600/7 for 200+ each day). Bump that up to 2800-2900 with 4 days of lifting. Which should put me at 400 - 500 surplus. Does that sound about "right"?
Eric; Thanks for the support! Man the mental part sucks. I took one day off this past month and I did nothing but panic all day!
-M
So from what youre saying (and just getting back to my original question) its the resistance training that gives the results here, right? I guess one of my other concerns has been putting weight on from doing too much of this but I guess that argument is being quashed from what Pike717 is saying. The answers here so far have me excited. I actually feel that I'm now getting to where I really want to be.
Hey and no sweat on bumping in dude. Right now I'm so glad that theres others out there like yourself that, without selling short what you've achieved thus far realise that there is still a little more to go to achieve the results you truly want. I say this because my mother in law (I know......what would she know right??) and others have been saying to me lately (even my doctor) to not lose anymore weight.
Anyway I'm rambling now. I'll get the missus to take a pic or two tonight and post on this thread.0 -
eric, Yes Lift weights!! (SInce your using the metric system and could be from the UK., Pippa didnt get that *kitten* by doing cardio. :bigsmile: Follow my program/split or pick another ( just remember to lift heavy for you) try to do 8 reps per set, if you do 10 reps, raise the weight for the next set, if you can only do 7 or less reps, lowere the weight for your next set. Its a mistake alot of people make ( both men & women) that in order to get that athletic, cut, ripped look they have to keep busting their butt doing cardio and continue to cut weight until they expose their muscle's in order to look like GSP. (the guy in the pic). But that makes it harder because they end up loosing the lean muscle needed to acheive that body type. At this point, as a result of our hard work up until now, you, magerum and myself need to pay more attention to a tape measure and how we look in the mirror, pics etc. ( take pics every month to show your progress) than the scale. And all 3 of us need to get the fear of eating more out of our heads ( after all we know we can cut a measley 5-10 lbs of fat in the future if needed) and I know im still having issue's with eating more but I know its the right way to do it. People that continue to do cardio and eat under maint. (once they reach their goal) end up very unhappy with the way they look because they needed to be gaining lean muscle instead of losing it.
I was eating 2,400 calories which is above maint. (MFP. recommends that I eat 1,900 per day) and then letting my excerise cause the deficit, so to do a lean bulk I will need to eat about 2,900 calories per day and also eat back the calories used from exercising. So start out eating 500 calories over maint. and adjust as needed as you. If the tape measure isnt showing you progress, increase them by 100 calories per day.Magerum here is my program/split. Currently playing around with how much cardio I should do to see if I should do it 1 or 2 X per week during my bulk ( you should do the same)
Monday: Legs = 20 sets, (including squats) Calves = 8 sets
Tuesday: Back= 23 sets, Bi's= 16 sets
Wednesday: Cardio= Insanity, Abs= 8 sets
Thursday: Chest= 20 sets ( including incline, flat & decline) Tri's: 16 sets
Friday: Cardio= Insanity, Abs= 8 sets
Saturday: Shoudlers+ 20 sets ( including presses) Traps= 8 sets, Deadlifts= 4 sets
Sunday: Cardio= Insanity
Thanks again! Do you eat back strength training calories or just cardio? I'm trying to wrap my head around it all. I've been in calorie deficit for so long (11 months) that I've forgotten what it's like otherwise. I think my TDEE without exercise is around 2200. I'm currently eating 2500 - 2700 daily, but doing 800 cals (1200 if you use MFPs #'s) worth of cardio to create a deficit.
A guy I work with is decent buds with Hendo... they have pizza & beer most Tuesday nights. I've never wanted to impose / crash the party. I only live like 20 minutes from the pizza place, but I don't want to be "that guy". Hendo's been my favorite ever since I saw him take on Big Nog about 8 years ago when he weighed in at 196 and Nog at about 240, it was a great fight! (PrideFC!!!)
My applogies to the original poster, I didn't mean to hi-jack the thread, I really bumped it because it was dead on for my own situation!
-M
Also I love Pride!! Thats were I started following Hendo, but my favorite Hendo fight was when he knockout that loud mouth Bisbing and then clocked him again just to try to keep his mouth shut a little longer.
Funny you mention that fight! This is my desktop wallpaper at home and I have it printed and at my desk at work...
Thanks again for all the solid advice. This is what I'm thinking I'm going to start at the end of April...
Maintenance without exercise is probably around 2200...I do cardio 2 x per week for 1600 cals, making maintenance 2400 per day (1600/7 for 200+ each day). Bump that up to 2800-2900 with 4 days of lifting. Which should put me at 400 - 500 surplus. Does that sound about "right"?
Eric; Thanks for the support! Man the mental part sucks. I took one day off this past month and I did nothing but panic all day!
-M
So from what youre saying (and just getting back to my original question) its the resistance training that gives the results here, right? I guess one of my other concerns has been putting weight on from doing too much of this but I guess that argument is being quashed from what Pike717 is saying. The answers here so far have me excited. I actually feel that I'm now getting to where I really want to be.
Hey and no sweat on bumping in dude. Right now I'm so glad that theres others out there like yourself that, without selling short what you've achieved thus far realise that there is still a little more to go to achieve the results you truly want. I say this because my mother in law (I know......what would she know right??) and others have been saying to me lately (even my doctor) to not lose anymore weight.
Anyway I'm rambling now. I'll get the missus to take a pic or two tonight and post on this thread.
Its the same thing with both men & women that have a flat stomach but cant see their abs but want a 6-pack so they continue doing cardio and cutting with the mindset that their 6-pack is in there some where and eventually they will dig deep enough to find it. Meanwhile their losing what abs they did have. What they should have done was eat at a surpus, build up and develop their abs and then cut to expose that new 6-pack. There's a big difference between doing tons of cardio and cutting down to 10% BF. and lifting heavy, then cutting to get to 10% BF. One will cause you to look like Pee Wee Herman and the other will cause you to look like GSP.0 -
Awesome pic!! I'm stealing it!! Looks like you have a very good starting point!! Just don't be afraid to adjust your calories and amount of cardio your doing if needed. ( Note to self :bigsmile: )
I was eating 2,400 calories which is above maint. (MFP. recommends that I eat 1,900 per day) and then letting my excerise cause the deficit, so to do a lean bulk I will need to eat about 2,900 calories per day and also eat back the calories used from exercising. So start out eating 500 calories over maint. and adjust as needed as you. If the tape measure isnt showing you progress, increase them by 100 calories per day.Magerum here is my program/split. Currently playing around with how much cardio I should do to see if I should do it 1 or 2 X per week during my bulk ( you should do the same)
Monday: Legs = 20 sets, (including squats) Calves = 8 sets
Tuesday: Back= 23 sets, Bi's= 16 sets
Wednesday: Cardio= Insanity, Abs= 8 sets
Thursday: Chest= 20 sets ( including incline, flat & decline) Tri's: 16 sets
Friday: Cardio= Insanity, Abs= 8 sets
Saturday: Shoudlers+ 20 sets ( including presses) Traps= 8 sets, Deadlifts= 4 sets
Sunday: Cardio= Insanity
Thanks again! Do you eat back strength training calories or just cardio? I'm trying to wrap my head around it all. I've been in calorie deficit for so long (11 months) that I've forgotten what it's like otherwise. I think my TDEE without exercise is around 2200. I'm currently eating 2500 - 2700 daily, but doing 800 cals (1200 if you use MFPs #'s) worth of cardio to create a deficit.
A guy I work with is decent buds with Hendo... they have pizza & beer most Tuesday nights. I've never wanted to impose / crash the party. I only live like 20 minutes from the pizza place, but I don't want to be "that guy". Hendo's been my favorite ever since I saw him take on Big Nog about 8 years ago when he weighed in at 196 and Nog at about 240, it was a great fight! (PrideFC!!!)
My applogies to the original poster, I didn't mean to hi-jack the thread, I really bumped it because it was dead on for my own situation!
-M
Also I love Pride!! Thats were I started following Hendo, but my favorite Hendo fight was when he knockout that loud mouth Bisbing and then clocked him again just to try to keep his mouth shut a little longer.
Funny you mention that fight! This is my desktop wallpaper at home and I have it printed and at my desk at work...
Thanks again for all the solid advice. This is what I'm thinking I'm going to start at the end of April...
Maintenance without exercise is probably around 2200...I do cardio 2 x per week for 1600 cals, making maintenance 2400 per day (1600/7 for 200+ each day). Bump that up to 2800-2900 with 4 days of lifting. Which should put me at 400 - 500 surplus. Does that sound about "right"?
Eric; Thanks for the support! Man the mental part sucks. I took one day off this past month and I did nothing but panic all day!
-M0 -
Eric congrads on reaching your goal of 75 kgs / 165 lbs!! (just reached my goal last week) How tall are you and could you post a current pic? Also My new goal is to lose muscle, so Im just starting doing a lean bulk and then will cut the fat I gain from the bulk.
It sounds like you should do the same. I lost 83 lbs by gaining muscle and losing fat at the same time but I am 6"1 and down to 204 lbs (9 lbs less than in my profile pic.) It sound like you are in the same situation and if you if your body is currentely under 20% I suggest (without knowing your height or seeing a pic) you do the same from here on out.
Well here it is:
As I mentioned in my previous post, height is 179cm (5'10")0 -
Yep, like me you dont have much left to lose other than lean muscle, and some loose skin around your mid section. I would do a lean bulk and then cut the fat you gain an bulk a second time. At 5"10 you will look great at 180-185lbs.Eric congrads on reaching your goal of 75 kgs / 165 lbs!! (just reached my goal last week) How tall are you and could you post a current pic? Also My new goal is to lose muscle, so Im just starting doing a lean bulk and then will cut the fat I gain from the bulk.
It sounds like you should do the same. I lost 83 lbs by gaining muscle and losing fat at the same time but I am 6"1 and down to 204 lbs (9 lbs less than in my profile pic.) It sound like you are in the same situation and if you if your body is currentely under 20% I suggest (without knowing your height or seeing a pic) you do the same from here on out.
Well here it is:
As I mentioned in my previous post, height is 179cm (5'10")0 -
I just want to say 3 things:
Amazing progress to you guys!
That "NapOut" shirt is the best shirt I have ever seen, I must order it for my son!
And, GSP is my favorite fighter! (and not just because of his perfectly tailored suits).
Good luck with your future goals!! Cheers!0 -
Thanks taylmarie!! And I fiqured you liked GSP. because of his personality!!:bigsmile:I just want to say 3 things:
Amazing progress to you guys!
That "NapOut" shirt is the best shirt I have ever seen, I must order it for my son!
And, GSP is my favorite fighter! (and not just because of his perfectly tailored suits).
Good luck with your future goals!! Cheers!0 -
This post is really cool. I like to see posts about people that reached their goal and look to go further, to put that new health and lifestyle to work
And also magerum, you were really the best inspiration ever when I started here 25 days ago. So it's really cool to see you moving forward with this! When I make my "success story thread" next year, you'll have reached your new goals with the other guys in this thread!
Good luck to you all!0 -
This post is really cool. I like to see posts about people that reached their goal and look to go further, to put that new health and lifestyle to work
And also magerum, you were really the best inspiration ever when I started here 25 days ago. So it's really cool to see you moving forward with this! When I make my "success story thread" next year, you'll have reached your new goals with the other guys in this thread!
Good luck to you all!
Thanks Masterdo. As people have said to me in the past, the maintaining of our new found fitness and health is the hardest part
I honestly believe that the losing of around 85 lbs was the easy part, hence why I've only just recently joined MFP. Good luck with your weight loss goals. 0 -
:Masterdo thanks!! For me, ( not gonna fib!! :bigsmile: ) if I dont set new goals I will get bored and i'm afraid I will have trouble staying motivated and end up giving up. Good luck with your journey!! This next year will fly by!! Also this isnt a sprint, its a marathon, so dont get frustrated if you hit a wall, but when you do dont keep doing the same things over and over wasting time and energy either. The sooner you realize you hit a wall (and we all will/do) and the faster you make changes/adjustments the less frustrated you will be and the more enjoyable your journey will be aswell.0
-
Yep, like me you dont have much left to lose other than lean muscle, and some loose skin around your mid section. I would do a lean bulk and then cut the fat you gain an bulk a second time. At 5"10 you will look great at 180-185lbs.Eric congrads on reaching your goal of 75 kgs / 165 lbs!! (just reached my goal last week) How tall are you and could you post a current pic? Also My new goal is to lose muscle, so Im just starting doing a lean bulk and then will cut the fat I gain from the bulk.
It sounds like you should do the same. I lost 83 lbs by gaining muscle and losing fat at the same time but I am 6"1 and down to 204 lbs (9 lbs less than in my profile pic.) It sound like you are in the same situation and if you if your body is currentely under 20% I suggest (without knowing your height or seeing a pic) you do the same from here on out.
Well here it is:
As I mentioned in my previous post, height is 179cm (5'10")
Thanks heaps. So in a nutshell, to achieve a physique such as your own you consume a few hundred calories more than your maintenance, only do cardio 2 days per week and significantly increase weight training.
On the weight training, whats better; machines or free weight? I personally prefer machines.0 -
Don't have anything remotely constructive to add but just wanted to say that you are smokin hot now - it is literally like looking at a different person.
Massive massive massive congratulations.
Have you met anyone now that you hadn't seen for a year or so - it would be incredible to see their faces!0
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