Tips from former fat dudes who are buff and ripped!!
ND_Figgzie
Posts: 1,480
I would like to pick the brains of gentlemen who may have started where I am starting now (fat but with a lot of muscle). I am very interested in seeing the different approaches regarding cardio, lifting weights, diet, supplements and the results that followed. I currently weigh 224 lbs and somewhere around 28% BF. I want to keep my muscle (183 pounds when last calculated), lose the fat and get ripped! HELP ME PLEASE!
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Replies
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please help
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Those who can help you will be on soon. I think they are still sleeping over the pond
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why just former fat dudes???? i was a former fat chick!!!! i can help!!!! 0
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Lift weights...... (Maintains current muscle to the best extent possible.)
Eat at a calorie deficit....... (Lowers body fat percentage)
Cardio is only to bring you to a calorie deficit when needed.........
BOOM there you go0 -
why just former fat dudes???? i was a former fat chick!!!! i can help!!!!
no girls allowed 0 -
YEAH! girls have cooties and stuffwhy just former fat dudes???? i was a former fat chick!!!! i can help!!!!
no girls allowed0 -
Yup. Can't break it down simpler than that.:bigsmile:Lift weights...... (Maintains current muscle to the best extent possible.)
Eat at a calorie deficit....... (Lowers body fat percentage)
Cardio is only to bring you to a calorie deficit when needed.........
BOOM there you go0 -
why just former fat dudes???? i was a former fat chick!!!! i can help!!!!
After having a perv at your pictures..... I would certainly take advice off of you even if I was male! Just wow????0 -
why just former fat dudes???? i was a former fat chick!!!! i can help!!!!
After having a perv at your pictures..... I would certainly take advice off of you even if I was male! Just wow????
This ^^^^^ Great work @crazie4lulu0 -
Lift weights...... (Maintains current muscle to the best extent possible.)
Eat at a calorie deficit....... (Lowers body fat percentage)
Cardio is only to bring you to a calorie deficit when needed.........
BOOM there you go
I'd add weigh/measure everything and log accurately .
edit to add- I'm not buff or ripped, but I'm down 70lbs since I started.0 -
I'm not interested in losing weight as much as I'm interested in losing FAT. If I don't lose any weight and I get under 15% BF, I'd be good with it. I specifically want to hear from those keeping the muscle and losing the fat0
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Your basically not going to maintain weight and lower your body fat percentage....you'll need to eat at a deficit, but you can maintain your lean mass by lifting heavy and eating at a slight deficit.I'm not interested in losing weight as much as I'm interested in losing FAT. If I don't lose any weight and I get under 15% BF, I'd be good with it. I specifically want to hear from those keeping the muscle and losing the fat0 -
why just former fat dudes???? i was a former fat chick!!!! i can help!!!!
Chicks lift?
:noway:0 -
I'm not interested in losing weight as much as I'm interested in losing FAT. If I don't lose any weight and I get under 15% BF, I'd be good with it. I specifically want to hear from those keeping the muscle and losing the fat
You can't gain muscle and lose fat at the same time. Or at least it's very hard and inefficient.
Lifting weights on a progressive weight lifting routine that focuses on the big lifts will help you maintain muscle. Eating at a calorie deficit will help you lose fat.
Otherwise, you'll just be spinning your wheels.0 -
I'm not interested in losing weight as much as I'm interested in losing FAT. If I don't lose any weight and I get under 15% BF, I'd be good with it. I specifically want to hear from those keeping the muscle and losing the fat
You'll have to cycle between bulks and cuts over a long period of time (years) to do that. Eat in excess of your TDEE and lift heavy to build muscle, but you'll also gain fat. Then eat at a deficit to lose the fat, but you'll also lose some of the muscle when you cut down. Lifting while cutting will prevent some of the muscle loss..
It'll take years to get under 15% BF and stay at your current weight. Nothing wrong with that, but it's not something you can do in a year. Adding pounds of muscle without chemical enhancement is difficult to do, and is pretty much impossible if you are eating at maintenance or a deficit.
It took me over 10 years to go from a 215lb doughy couch potato to a somewhat competitive 250lb powerlifter. Training hard 4x a week for years while eating at a surplus. I didn't measure BF% back then so I have no idea what it was when I started, and I'm sure it increased some as I added size and strength, but at 250lbs and muscular with similar BF%, I looked a lot better than I did at 215 and soft.
My problem started when I quit powerlifting and kept eating like one. Next thing I knew I was 280lbs. 2 years later I'm back down to under where I was when I started powerlifting but my body composition is a lot better since I've been lifting to retain lean mass while I cut weight.0 -
I'm not buffed or ripped. Give me another 6-8 years and I'll get closer to that goal. The fitness, food/nutrition and gaining forums on MFP have quite a few gems of knowledge. The church of the lifters tend to hang out there.0
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I've now twice been at around your weight (I'm about 6' as an idea, with a moderate-big-boned build, though not massive) - the second half of 2012 I got down to around 165lb, kept the majority of muscle.
Summer last year I was working away a lot and knowingly eating far too much - fairly active so weight gain was slow. Towards the end I became less active and kept eating.
Cue 216.5 on 1st December. I'd been back on the weights for a month before that.
What has been working for me is: overall calorie deficit (well,duh ).
Heavy weights (starting strength, though modified for my own goals) - helps promote overall deficit, really bumps my BMR up.
'Leangains' style feeding routine where I eat for a 8 hour window - this helps me keep my eating under control.
Also, it may have been helping promote my continued strength (and apparent muscle size) gains while losing weight.
Said gains may well stop as time goes on.
rippedbody.jp has loads of good stuff on this sort of thing as well as the lean gains site.0 -
Great responses all, thanks so much. Interesting that everyone is emphasizing weight training and diet......no real mention of cardio.......also, is it vital that my calorie deficit is less than my TDEE but still more than my BMR??0
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Great responses all, thanks so much. Interesting that everyone is emphasizing weight training and diet......no real mention of cardio.......also, is it vital that my calorie deficit is less than my TDEE but still more than my BMR??
Yes, your TDEE is what you need to maintain your weight on a normal day, your BMR would keep you alive in a coma.0 -
why just former fat dudes???? i was a former fat chick!!!! i can help!!!!
You look great!0 -
Great responses all, thanks so much. Interesting that everyone is emphasizing weight training and diet......no real mention of cardio.......also, is it vital that my calorie deficit is less than my TDEE but still more than my BMR??
Yes, your TDEE is what you need to maintain your weight on a normal day, your BMR would keep you alive in a coma.
I'm being told TDEE-20% is a good start.........does that sound right to you0 -
I don't think so..also, is it vital that my calorie deficit is less than my TDEE but still more than my BMR??
Many do think so, however.
The 'not less than BMR' doesn't seem to be based on science, but a general guideline from what I can see.
When you've only got a few lb left to lose, no doubt a good idea.
For some light women, there may not even be a massive amount between the two.0 -
why just former fat dudes???? i was a former fat chick!!!! i can help!!!!
mirin'
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Sup my north american brah , here are some of those tips you want :-)
First of all , cardio should be done for your health , not to "lose weight" , don't become one of those cardio bunnies that hops on the treadmill for an hour to get six-pack abs , that's just ridiculous , much easier to not put that muffin in your mouth rather than spend 1 hour on the treadmil burning it back off !
2nd - Supplements -> for you initially i'd recommend the following
- Carnitine (transfers fatty acids, such as triglycerides into mitochondria, where they may be oxidized to produce energy)
- Protein powder( prefferably a blend , like musclepharm combat or muscletech phase8 reasoning for that is it has more of a sustained protein release , you don't want JUST whey as that gets absorbed rather quickly , that's not a problem when you're bulking as u get more than enough food , but while cutting as calories are rather restricted , you want to keep your body digesting protein especially for as long as possible and have as much of a sustained release as possible)
- Obviously multivitamins+fish oils (you'd be surprised how your fat loss can be hindered by you not having the optimum amount of vitamins in your body)
- You said you wanted to retain as much of your muscle mass as possible , that's where BCAA's come in , they help your body and keep it (until you get a proper meal in) from going into a catabolic state (usual usage is first thing when waking up before breakfast is ready and right before working out)
-And last but not least , ZMA's -> These are more for recovery and sleep aid , not much to say here , nothing complex about it , your body recuperates and builds muscle especially while being in deep sleep , which this supplement promotes.
Later down the road you can , I guess , get some fat burners which will help you lose the remainder of your belly fat (this isn't really needed tho)
In regards to your daily caloric intake , on days you workout , you can eat what your BMR is (reasoning is simple , you burn a lot while exercising , eating what your BMR is will still make you lose weight , specifically , FAT ) , reduce too much and you WILL lose muscle.
If I missed anything and you want to hear my opinion on it , lemme know.0 -
Great responses all, thanks so much. Interesting that everyone is emphasizing weight training and diet......no real mention of cardio.......also, is it vital that my calorie deficit is less than my TDEE but still more than my BMR??
Yes, your TDEE is what you need to maintain your weight on a normal day, your BMR would keep you alive in a coma.
I'm being told TDEE-20% is a good start.........does that sound right to you
It's a good starting point. As you get closer to your goal bf% you'll gradually start decreasing the deficit. Cut down while lifting - you'll like the visible results even if you don't build muscle (check my before/afters - that's just fat loss not muscle building, but it LOOKS like I have more muscle). Start a bulk cycle to put more mass on after 0 -
If I am able to handle a bigger deficit, say like TDEE-25%......would that be ok as long as its above my BMR?0
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Where you are, the '2lb' rule is probably relevant - so around 1000 calorie deficitm whatever that may be.
As you get closer to lowish figures for body fat, consider reducing the deficit - to some degree if you just keep eating the same calories it will do that a bit anyway - because your body will be using less calories from less mass.0 -
Sup my north american brah , here are some of those tips you want :-)
First of all , cardio should be done for your health , not to "lose weight" , don't become one of those cardio bunnies that hops on the treadmill for an hour to get six-pack abs , that's just ridiculous , much easier to not put that muffin in your mouth rather than spend 1 hour on the treadmil burning it back off !
2nd - Supplements -> for you initially i'd recommend the following
- Carnitine (transfers fatty acids, such as triglycerides into mitochondria, where they may be oxidized to produce energy)
- Protein powder( prefferably a blend , like musclepharm combat or muscletech phase8 reasoning for that is it has more of a sustained protein release , you don't want JUST whey as that gets absorbed rather quickly , that's not a problem when you're bulking as u get more than enough food , but while cutting as calories are rather restricted , you want to keep your body digesting protein especially for as long as possible and have as much of a sustained release as possible)
- Obviously multivitamins+fish oils (you'd be surprised how your fat loss can be hindered by you not having the optimum amount of vitamins in your body)
- You said you wanted to retain as much of your muscle mass as possible , that's where BCAA's come in , they help your body and keep it (until you get a proper meal in) from going into a catabolic state (usual usage is first thing when waking up before breakfast is ready and right before working out)
-And last but not least , ZMA's -> These are more for recovery and sleep aid , not much to say here , nothing complex about it , your body recuperates and builds muscle especially while being in deep sleep , which this supplement promotes.
Later down the road you can , I guess , get some fat burners which will help you lose the remainder of your belly fat (this isn't really needed tho)
In regards to your daily caloric intake , on days you workout , you can eat what your BMR is (reasoning is simple , you burn a lot while exercising , eating what your BMR is will still make you lose weight , specifically , FAT ) , reduce too much and you WILL lose muscle.
If I missed anything and you want to hear my opinion on it , lemme know.
great info!! thanks for being so thourough0 -
Where you are, the '2lb' rule is probably relevant - so around 1000 calorie deficitm whatever that may be.
As you get closer to lowish figures for body fat, consider reducing the deficit - to some degree if you just keep eating the same calories it will do that a bit anyway - because your body will be using less calories from less mass.
won't you have to increase the deficit when you get to lowish figures?0 -
Where you are, the '2lb' rule is probably relevant - so around 1000 calorie deficitm whatever that may be.
As you get closer to lowish figures for body fat, consider reducing the deficit - to some degree if you just keep eating the same calories it will do that a bit anyway - because your body will be using less calories from less mass.
won't you have to increase the deficit when you get to lowish figures?
No you have to decrease the deficit when you get closer to your goal, basically your body can on sustain a high deficit when you have a larger calorie backup ie your fat but as your fat backyup decreases then your body can sustain the deficit through fat reserves.0
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