Goal achieved, so what now?

CaoimheAine

Amazing transformation :happy:

ericgAU

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!

Thanks so much!! Yea, its interesting seeing friends and family that you havent seen in ages. They dont recognize you.

ericgAU

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

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.
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.

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.
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.

Yes, yes, yes!!!! Totally agree with you. I've been feeling lately that something aint right. yes Ive lost al this weight and yes I do look pretty good but your point about doing too much cardio makes sense. This post of yours goes straight to my problem so for that A HUGE THANK YOU. Lets the 3 of us keep tabs on our progress. I've already up'd my cals and am already very excited about going to the gym tomorrow and starting my new program.

Ripken818836701

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

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.
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.

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.
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.

Yes, yes, yes!!!! Totally agree with you. I've been feeling lately that something aint right. yes Ive lost al this weight and yes I do look pretty good but your point about doing too much cardio makes sense. This post of yours goes straight to my problem so for that A HUGE THANK YOU. Lets the 3 of us keep tabs on our progress. I've already up'd my cals and am already very excited about going to the gym tomorrow and starting my new program.

Glad I could help!! And yes we will all have to keep in touch.

ericgAU

Bump!

magerum

Thanks everyone!

ericgAU

Since posting this thread, I've switched from running a calorie deficit to a surplus of maintenance (2000) + 500. Initially I struggled to adjusting with the higher food intake. This kind of surprised me, in a good way. I'm also gradually building my confidence with the weights room area of my gym and started a 12 week transformation program I found on bodybuilding.com. I will post updated photos in a few weeks of the changes.

Ripken818836701

Since posting this thread, I've switched from running a calorie deficit to a surplus of maintenance (2000) + 500. Initially I struggled to adjusting with the higher food intake. This kind of surprised me, in a good way. I'm also gradually building my confidence with the weights room area of my gym and started a 12 week transformation program I found on bodybuilding.com. I will post updated photos in a few weeks of the changes.

Yep I'm having the same trouble adjusting the amount of calories that I need to eat as well. And in a couple more weeks lifting will be second nature to you. Cant wait for the next pics.