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So you want a nice stomach
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One more question...my MACROS are set at 40c/20f/40p, what is your recommendation? If I remember correctly somewhere in the 35 pages, must meet cal goals hungry or not, or is + or - 100 ok?
ok, that makes 2 question, lol. 0 -
@tomatoey I wouldn't cut calories more. Focus on healing. You'll want the resistance training to help you retain the lean mass.
@usmcmp - I really want to thank you for your input, again, it really is appreciated. I was wondering if I could get your input on my routine?
I do mostly rehab and bodyweight exercises every day (one wrist and knees are being rehabbed; chronic & unresolvable issue with ankle = can't do impact).
So, most days, I do 1-2 sets of 30 reps of bodyweight partial squats, step-ups, back extensions, glute bridges, and various hip- and quad-related matwork. In addition, I do 2-3 sets of 12 leg curls and cable glute kickbacks. I focus on form, but I either add reps or resistance, or vary tempo, every time to try to get what I can from it.
I also do the elliptical and stationary bicycle for 45 minutes, after I do the above exercises. I've been doing speed and resistance intervals on the bike, hoping the resistance might work synergistically with the other exercises to build muscle mass. Is that a good or bad idea? I've read that it can help reduce fat and build muscle (see this review). I've also read that cardio that's too intense can catabolize muscle, and that long, slow cardio (LISS?) like walking might be a better idea for calorie and fat-burning in a way that doesn't interfere with muscle growth (and it might give me some extra room to wiggle with calories).
If you think high-resistance cardio would help build muscle, should it be done every day? Or would that interfere with recovery? Or would recovery not be that much of an issue because the progression I'm able to do with resistance activities is pretty minimal?
Sorry to ask so many questions!1 -
Thank you1
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Bump for sure0
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@blankiefinder I can't tell you if the spreadsheet is going to help you or not because I have no idea what it is telling you. Recomposition takes a long time. It's combining a bulk cycle and a cut cycle, which each take a while to accomplish any meaningful gains and retain them as you lose fat.
Based on the stats you gave me I can tell that you have low lean mass. Continuing to just lose weight is not appropriate for you at this point because it could negatively impact your health. Bulking is not appropriate for you at this point because your body fat is too high. Recomposition is perfect for you. If I was to set yours up I would find your approximate TDEE then add 300 calories to 3 days (must be on days you lift) and subtract 200 calories from 4 days. That's how recomposition works in theory. Your average intake at the end of the week should be about your TDEE.
I'm just bookmarking this post for myself because I'm approaching my goal weight (ish, I'm almost to my original goal, considering adding 5 pounds more to lose, we'll see) and want to transition to recomposition rather than just pure maintenance.
Thank you so much for your advice. I've been reading along and lifting heavy since early December and already notice a huge difference in my arms, shoulders, and legs. That, and even though I have very little left to lose, I'm still dropping weight at a decent clip, even though I'm eating quite a bit more. Thank you, hungry muscles!0 -
Maybe I got a little snarky. I apologize. You have offered some solid advice, thank you.
I appreciate that! We were both probably a bit rougher than necessary yesterday.1 -
One more question...my MACROS are set at 40c/20f/40p, what is your recommendation? If I remember correctly somewhere in the 35 pages, must meet cal goals hungry or not, or is + or - 100 ok? ok, that makes 2 question, lol.
@giusa Macro set up should be something that you can adhere to. Most people find that 40% protein can be a bit hard to hit (they feel like they are eating tons of chicken to hit it). I would go somewhere around .8g to 1g per pound of lean body mass for protein, but the others is more of a personal preference and playing with the numbers.
Being within 100 calories is a good idea (don't look at my diary, I've had the flu and eaten random stuff). I tell people to hit their calorie goals simply because less is not always better. If your average at the end of the week is close to your calorie goal then that's great. Hope that answers your questions.0 -
@usmcmp - I really want to thank you for your input, again, it really is appreciated. I was wondering if I could get your input on my routine?
I do mostly rehab and bodyweight exercises every day (one wrist and knees are being rehabbed; chronic & unresolvable issue with ankle = can't do impact).
So, most days, I do 1-2 sets of 30 reps of bodyweight partial squats, step-ups, back extensions, glute bridges, and various hip- and quad-related matwork. In addition, I do 2-3 sets of 12 leg curls and cable glute kickbacks. I focus on form, but I either add reps or resistance, or vary tempo, every time to try to get what I can from it.
I also do the elliptical and stationary bicycle for 45 minutes, after I do the above exercises. I've been doing speed and resistance intervals on the bike, hoping the resistance might work synergistically with the other exercises to build muscle mass. Is that a good or bad idea? I've read that it can help reduce fat and build muscle (see this review). I've also read that cardio that's too intense can catabolize muscle, and that long, slow cardio (LISS?) like walking might be a better idea for calorie and fat-burning in a way that doesn't interfere with muscle growth (and it might give me some extra room to wiggle with calories).
If you think high-resistance cardio would help build muscle, should it be done every day? Or would that interfere with recovery? Or would recovery not be that much of an issue because the progression I'm able to do with resistance activities is pretty minimal?
Sorry to ask so many questions!
haha where to dig in
Glad you know your limitations and there are ways to get in cardio and strength training without impact exercises (I broke my pelvis and ankle, plus I have knee issues, so I understand). With the exercises I would increase sets and drop the reps to under 15. For some of them adding weight is as easy as putting on a backpack with books (or holding it to your chest depending on your balance).
The link does support HIIT (which they call by a different name). The problem with HIIT is that most people do not put max effort in for the 30 seconds or minute of work. During running this would be a full sprint. Many people simply increase from a walk to a run and are actually missing out on the benefits of HIIT. I have read a few studies on cardio and if I remember correctly most of it simply comes down to appropriate calorie intake to reduce catabolism.
High-resistance cardio will help with muscle conditioning. You could potentially build some mass, but appropriate resistance would at least be muscle sparing for the ones used (if you've seen serious bicyclist and trail runners they have insane legs). I wouldn't do it every day simply for injury recovery reasons.0 -
I'm just bookmarking this post for myself because I'm approaching my goal weight (ish, I'm almost to my original goal, considering adding 5 pounds more to lose, we'll see) and want to transition to recomposition rather than just pure maintenance.
Thank you so much for your advice. I've been reading along and lifting heavy since early December and already notice a huge difference in my arms, shoulders, and legs. That, and even though I have very little left to lose, I'm still dropping weight at a decent clip, even though I'm eating quite a bit more. Thank you, hungry muscles!
@EWJLang Excellent! I'm thrilled to hear how well it's going for you! It's funny that you mention noticing the difference in arms, shoulders and legs. Most people freak out that their arms or shoulders change quickly and they feel it looks weird compared to the rest of the body. It's good to keep in mind that most of us lose from the outside in, so our arms lean out really early. Keep up the great work and I look forward to your success post
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@EWJLang Excellent! I'm thrilled to hear how well it's going for you! It's funny that you mention noticing the difference in arms, shoulders and legs. Most people freak out that their arms or shoulders change quickly and they feel it looks weird compared to the rest of the body. It's good to keep in mind that most of us lose from the outside in, so our arms lean out really early. Keep up the great work and I look forward to your success post
I'm pretty small all around, so some nice definition in my shoulders and a lift of the butt were welcome! I'm still a little squishy in the middle (and in low-rise jeans, that makes for an appalling muffin top) so I'm still looking to get my BF% down a bit. I'm at probably 19-20%, judging from the online measurement calculators and these nifty calipers I got on Amazon....I'd like to get it down to 16-17% and hopefully be less Pillsbury Dough-Mom....
Current Goal: Deadlift more than my body weight by March 1. I'm closing in!0 -
Following1
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A nice stomach is going to be 95% nutrition. You can do all the ab work you want but if your diet sucks you will never see your abs or have a "toned" look.
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bornforbattles wrote: »A nice stomach is going to be 95% nutrition. You can do all the ab work you want but if your diet sucks you will never see your abs or have a "toned" look.
That's why calorie intake is the #1 point. #2 is to preserve lean mass, so you lose mostly fat.1 -
Bump for when I get closer thanks op0
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bump0
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bumping this page so i can find it again - thanks OP!0
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great!0
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What he said ^^^^^bornforbattles wrote: »A nice stomach is going to be 95% nutrition. You can do all the ab work you want but if your diet sucks you will never see your abs or have a "toned" look.
Having said that, without the 5% proper exercise, you'll never look great, just skinny.
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These are my stats using the website you gave
I am 5'4", 195lbs with a 35in waist which gave me 27% body fat and 142 lbm. It has my TDEE at 1941 kcals, which means I need to be eating ~1550 calories? That is 100% sedentary and no exercise and I will just lose weight doing that? I know kitchen is MOST of the weight loss, but provided I eat correctly, I'll just lose weight doing that? Seems unrealistic/too good to be true.1 -
Hi Usmcmp, I want to get abs (flat stomach). I'm on a calorie deficit, so will i get a flat stomach if I eat anything I want as long as I'm in a calorie deficit?0
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What he said ^^^^^
Having said that, without the 5% proper exercise, you'll never look great, just skinny.
@427_Cobra that's why the first point is calorie deficit, to cut the fat. The rest of it is for body composition. Just telling people that nutrition is important isn't very helpful. That's why I spent time laying out how to put it all into action.0 -
SaraBelle0312 wrote: »These are my stats using the website you gave
I am 5'4", 195lbs with a 35in waist which gave me 27% body fat and 142 lbm. It has my TDEE at 1941 kcals, which means I need to be eating ~1550 calories? That is 100% sedentary and no exercise and I will just lose weight doing that? I know kitchen is MOST of the weight loss, but provided I eat correctly, I'll just lose weight doing that? Seems unrealistic/too good to be true.
@SaraBelle0312 The body fat could be wrong, but the calorie goal is correct. You will lose weight eating 1550 calories per day (which is actually below your calculated BMR). You can even have pizza or ice cream as long as you are accurate and eating 1550 calories you'll lose weight. Making sure you get adequate protein and resistance training are going to be important for making sure that the weight you lose comes mostly from fat instead of fat and lean mass, which happens when you just diet or diet and cardio. It might seem too good to be true, but it's not. Your body burns around 1600 calories keeping you alive and about another 300 showering, cooking, walking to the bathroom, etc.0 -
ilirlena40 wrote: »Hi Usmcmp, I want to get abs (flat stomach). I'm on a calorie deficit, so will i get a flat stomach if I eat anything I want as long as I'm in a calorie deficit?
@ilirlena40 To a degree, yes. You need adequate amounts of each macronutrient (carbs, fat, protein) as well as micronutrients (vitamins and minerals). If you plan everything well you can easily have things you love still. You can lose weight eating only pizza and ice cream, but you won't be filling your bodies needs. You could have some ice cream every day if you filled the rest of your calories and macros with fruits, vegetables and lean meats.0 -
I go through the motions like most people...look lean...then other times look chubby around the mid rift...what would you say...should i be working from a deficit...my calorie intake is 2000, my protein Around 150 -160grams a day usually achieve it....i really struggle with hitting my carbs....would you say this has am effect0
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rossscobie wrote: »I go through the motions like most people...look lean...then other times look chubby around the mid rift...what would you say...should i be working from a deficit...my calorie intake is 2000, my protein Around 150 -160grams a day usually achieve it....i really struggle with hitting my carbs....would you say this has am effect
@rossscobie Sounds like you have water retention issues if you look lean then look chubby. Although as you get even leaner the water retention is less and less noticeable. Carbohydrate intake and water retention from that usually goes to the muscles, not to the fat or subcutaneous tissues. Carbs or lack of are not causing water retention, inadequate water intake or high sodium cause the water retention.0 -
Thanks! You look amazing and give lil ol me hope 0
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@rossscobie Sounds like you have water retention issues if you look lean then look chubby. Although as you get even leaner the water retention is less and less noticeable. Carbohydrate intake and water retention from that usually goes to the muscles, not to the fat or subcutaneous tissues. Carbs or lack of are not causing water retention, inadequate water intake or high sodium cause the water retention.
So you think i should increase water? I drink around 2litres a day... As well as 6 black coffees...what is high in sodium il try amd cut out?if i add u can u look at my food diary0 -
rossscobie wrote: »
So you think i should increase water? I drink around 2litres a day... As well as 6 black coffees...what is high in sodium il try amd cut out?if i add u can u look at my food diary
I think you should cut back on the coffee. If you are struggling with energy you need better/more sleep. Your lack of carbs, fruits and vegetables is another culprit for low energy. You have some meat and almost no fruits or vegetables. Your chinese take-away has lots of sodium. You're also either not logging accurately or seriously under eating. Try just sticking with 2000 calories and eat more carbs (some from fruits and vegetables).0 -
I think you should cut back on the coffee. If you are struggling with energy you need better/more sleep. Your lack of carbs, fruits and vegetables is another culprit for low energy. You have some meat and almost no fruits or vegetables. Your chinese take-away has lots of sodium. You're also either not logging accurately or seriously under eating. Try just sticking with 2000 calories and eat more carbs (some from fruits and vegetables).
Yeah sleep i do struggle with...i sometimes have a vegetable with meat...just not alot...i am never tired or lack of energy when am in the gym. Yeah chinese takeaway was a one off. Cool il give it a bash0 -
Good to know im on the right track :-) i follow these well!0
) Any thoughts?
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