Hourglass figure after weight loss - but I'm a dude :(
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definitely a difference from last time, your ribs are showing, and you have a smooth line at the top of your shorts, nothing bulging! great going
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definitely a difference from last time, your ribs are showing, and you have a smooth line at the top of your shorts, nothing bulging! great going
Thanks 0 -
I agree that there is a difference The thing now is that you are getting to the point where the "difference" is hard to pinpoint to specific areas....more like you just look smaller, more compact if you will :laugh: But yeah, everything is looking smoother and much more lean :happy:
Great work sir!0 -
There's a definite difference, and I don't think you're looking scrawny. But, your're eating at a deficit, so you aren't going to be adding muscle mass. From what I understand you can get stronger and you can increase the size of the muscle fibers you already have, but you can't add muscle fibers without eating at a surplus.Is it me or am I starting to look scrawny? When do I get pecs? :laugh:
If you want to be big, you'll probably need to cycle through bulk and cut cycles. I have a feeling Sara and Patrick can help you with when that would be appropriate, but I think they still want you on a cut for now.
It's a process, and you're doing great. It's a long journey, and getting to where you want is step z. Right now, you're at step f or g. You've made progress, but you are still early in the process. Don't get discouraged because you don't have the six pack or pecks that rival bodybuilders. It's coming, but you can't rush it.
Keep going, you're doing great!!0 -
TAG0
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Whenever I look at this post, I get the urge to do a handstand.. although I haven't ever done one before lol
Great update, keep up the amazing work! (you should post a before and now photo for your devoted followers!! :flowerforyou: )0 -
Whenever I look at this post, I get the urge to do a handstand.. although I haven't ever done one before lol
Great update, keep up the amazing work! (you should post a before and now photo for your devoted followers!! :flowerforyou: )
Haha good idea - I'll try and get a couple pics to match my before pics tomorrow evening
Thanks for being a devoted follower. Send money lol0 -
Nice job! You can really see a difference. As someone said you won't gain mass but as your bf% goes down your muscles will look more defined.0
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Bumping, hoping SS and Sara notice I've updated...0
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*listens to the crickets*0
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Sorry for the delay - one of us will respond soon.0
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This is the lifting program I'm setting Greg up with. Particularly over the next 6 weeks it's going to be pretty rough so don't cut his cals too much Sara and SS!
Week 1 - 6 Volume
Workout 1 - Squat
Squat 10x10 (Start at 60kg)
Stiff Leg Deadlift 3x10
Good Morning 3x20, Reverse Lunges 3x20
Workout 2 - Incline Press
Incline Press 10x10 (Start at 30kg)
Pendlay Row 3x20
Rolling DB Tricep Extensions 3x20
Workout 3 - Deadlift
Deadlift 10x10 (Start at 70kg)
Front Squat 3x10
Good Morning 3x20, Reverse Lunges 3x20
Workout 4 - Incline Press
DB Incline Press 10x10 (Start with 10kg DBs)
Lat Pulldowns 3x20
Kroc Rows 3x20
Week 7 - 12 Peaking
Workout 1 - Squat
Squat Modified 5/3/1 (Start at double 10x10 Weight)
Stiff Leg Deadlift 3x10
Good Morning 3x15, Reverse Lunges 3x15
Workout 2 - Incline Press
Incline Press Modified 5/3/1 (Start at double 10x10 Weight)
Pendlay Row 3x10
Rolling DB Tricep Extensions 3x15
Workout 3 - Deadlift
Deadlift Modified 5/3/1 (Start at double 10x10 Weight)
Front Squat 3x10
Good Morning 3x15, Reverse Lunges 3x15
Workout 4 - Incline Press
DB Incline Press 10x10
Lat Pulldowns 3x10
Kroc Rows 3x15
Week 13-14 Deload
Week 15 Assessment
Week 16 Off
Modified 5/3/1 is a 6 week cycle where you run 5s, 3s and 1s week twice in a row using the same weight, and your second time around the goal is to beat your previous max rep attempts.
Every time he makes reps on any of the exercises (except the 5/3/1 workouts) he'll be increasing weight.0 -
This is the lifting program I'm setting Greg up with. Particularly over the next 6 weeks it's going to be pretty rough so don't cut his cals too much Sara and SS!
You forgot to mention the pushups, pullups, external rotations, and scaptions as well as cardio you've got me doing on the side
Seriously, these next weeks are going to be EPIC!!!!0 -
Total transformation and amazing dedication. :bigsmile:0
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This is the lifting program I'm setting Greg up with. Particularly over the next 6 weeks it's going to be pretty rough so don't cut his cals too much Sara and SS!
Lawdy, I am glad you did not write my routine, I would be a whiny bish (more of one than I am now) on that
You do realize that the poor guy is cutting? 
Serious question...is the weight on the bar for the main compounds being reset downwards?0 -
This is the lifting program I'm setting Greg up with. Particularly over the next 6 weeks it's going to be pretty rough so don't cut his cals too much Sara and SS!
Week 1 - 6 Volume
Workout 1 - Squat
Squat 10x10 (Start at 60kg)
Stiff Leg Deadlift 3x10
Good Morning 3x20, Reverse Lunges 3x20
Workout 2 - Incline Press
Incline Press 10x10 (Start at 30kg)
Pendlay Row 3x20
Rolling DB Tricep Extensions 3x20
Workout 3 - Deadlift
Deadlift 10x10 (Start at 70kg)
Front Squat 3x10
Good Morning 3x20, Reverse Lunges 3x20
Workout 4 - Incline Press
DB Incline Press 10x10 (Start with 10kg DBs)
Lat Pulldowns 3x20
Kroc Rows 3x20
Week 7 - 12 Peaking
Workout 1 - Squat
Squat Modified 5/3/1 (Start at double 10x10 Weight)
Stiff Leg Deadlift 3x10
Good Morning 3x15, Reverse Lunges 3x15
Workout 2 - Incline Press
Incline Press Modified 5/3/1 (Start at double 10x10 Weight)
Pendlay Row 3x10
Rolling DB Tricep Extensions 3x15
Workout 3 - Deadlift
Deadlift Modified 5/3/1 (Start at double 10x10 Weight)
Front Squat 3x10
Good Morning 3x15, Reverse Lunges 3x15
Workout 4 - Incline Press
DB Incline Press 10x10
Lat Pulldowns 3x10
Kroc Rows 3x15
Week 13-14 Deload
Week 15 Assessment
Week 16 Off
Modified 5/3/1 is a 6 week cycle where you run 5s, 3s and 1s week twice in a row using the same weight, and your second time around the goal is to beat your previous max rep attempts.
Every time he makes reps on any of the exercises (except the 5/3/1 workouts) he'll be increasing weight.
In my opinion there's a potential issue in that this amount of volume is going to require him to reduce loading significantly on those 10x10 weeks. Generally that's not a good idea during a caloric deficit, IMO.
Given this situation I would either choose a lower volume training program or I'd bring calories up. And the problem with bringing calories up is that it doesn't jive well with the goal of fat loss.0 -
Leave intake as is for the next week please.
Please make strong efforts this week to track as accurately as possible and update us in 1 week.0 -
I'm gonna let ArroganceInStep respond about the program, and just say that I'll give an update in a week as usual.
Sara: "reset downwards"?0 -
I'm gonna let ArroganceInStep respond about the program, and just say that I'll give an update in a week as usual.
Sara: "reset downwards"?
She's referring to this: the weight on the bar that you would use for 10x10 will have to be much lower than the weight you were previously using for your work sets.0 -
Oh ok. For squats and DL it's 50% of the heavy triples he had me do this past week. The incline presses are new, and I think the idea is to get my upper body strength to match my lower, also to help my shoulder, which he's got me doing accessories to help. My heavy triple BP was 2x90 kg, with a 5x5 at 700
