Goal Weight Reached But Now I Want to Get Ripped

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 this

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.

Exactly what I was gonna say, the skin will be so stretched out the OP will either have to build the muscle big enough to fill out that loose skin which I doubt will happen without the use of steroids, get the muscles as big as possible and wait for the skin to tighten or look at surgery.

bump to read later

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.

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!

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."

I have friends that lift weights and they all say low weights lots of reps and they are all ripped

negative ghost rider....

Bro, how do I tone my upper left ab? High reps or should I start taking creatine?

I have friends that lift weights and they all say low weights lots of reps and they are all ripped

negative ghost rider....

Bro, how do I tone my upper left ab? High reps or should I start taking creatine?

Tense when squat-rack curling.

I have tried that. Maybe I need to work on my mind- skeleton connection so I can target that tendon better.

I have friends that lift weights and they all say low weights lots of reps and they are all ripped

negative ghost rider....

Bro, how do I tone my upper left ab? High reps or should I start taking creatine?

Tense when squat-rack curling.

I have tried that. Maybe I need to work on my mind- skeleton connection so I can target that tendon better.

Get someone to spin the weights at each end of the barbell.

That gravity, bro.

What is that physics? I didn't know it was important for muscle shaping. Thank bro! Quick question? What do I do when I have to use the bathroom? I have to go really bad but I don't want to lose my gains.

I have friends that lift weights and they all say low weights lots of reps and they are all ripped

negative ghost rider....

Bro, how do I tone my upper left ab? High reps or should I start taking creatine?

Tense when squat-rack curling.

I have tried that. Maybe I need to work on my mind- skeleton connection so I can target that tendon better.

Get someone to spin the weights at each end of the barbell.

That gravity, bro.

What is that physics? I didn't know it was important for muscle shaping. Thank bro! Quick question? What do I do when I have to use the bathroom? I have to go really bad but I don't want to lose my gains.

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.

Will you cup your hands in times of need?