I went from morbidly obese to 6 pack abs! Ask me Anything
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Thanks! The thread has been awesome to read! So what about creatine? Do you take it for just bulking phases or both? How do you use your method of watching the scales results to set calorie adjustments when creatine will boost your water weight by up to twelve pounds? What would be a general overview of creatine usage? I'm not currently using creatine but would like to try it and I really don't know what to expect or how to start. I am 230 lbs now and want to start lifting on a cut at around 200lbs and lift and cut down to 190-180lbs area. Then try to bulk and cut. I know it's a broad question but it hasn't been discussed much in your thread. Thanks again, you have already been extremely helpful!
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I never ate back workout calories. It's confusing and most people underestimate what they eat and overestimate what they burn. I find it easier to just pick any reasonable calorie number for a goal, eat that number for a few weeks, then adjust based on actual results.
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This answers the exact question I was looking to ask today.0 -
You cannot spot reduce fat. You must keep losing fat until it comes off of all the areas you want it to. No tricks here, just keep getting leaner.Dude, biggest question I have is, how did you get rid of the pesky love handles???
Toning does not exist. You cannot tone a muscle. To achieve a toned look, you must gain enough lean mass in the area to have a muscular base, and then lose enough fat to reveal the muscle. Normally people have to do a long fat loss phase in the beginning, then focus on lean mass accumulation for a while, then do another shorter fat loss phase. This is true about all areas in your body,smileyjame wrote: »Wow! So amazing!! I've been working out and get off track with eating sometimes. Especially with family get togethers. Any words of encouragement when I get to those times of needing self control?
Also I'm having a tough time getting my core stronger and my triceps area, I have always had flabby skin there since I was young. I really want to tone those areas more, suggestions??
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Short term fluctuations don't mean anything. To gain 10 lbs of fat you'd need to eat 35,000 calories above your maintenance. Seems pretty unlikely for only 3 days. Just get back to your deficit and it will eventually come off.Ok so i fell off the calorie wagon missed 3 lift days nd gained like 10lbs so i got back on the wagon still have the 10lbs but when i look in the mirror i think i look smaller nd measurements havent moved much am i nuts!!! Could this be some kinda messed up diet mind f@!# of some sort?did u have these weird times
I take creatine year round. There is no reason to discontinue it during a cut. It does not affect fat loss. I've never seen anyone gain 12 lbs of water from taking creatine. Even if you did, water weight isn't important. Just start taking it and don't stop. After the initial water weight gain, you'll never need to worry about it again. I'd say 3-5 lbs is more realistic. I would start lifting now. Losing weight without lifting can cause loss of lean tissue. Anyone who has any kind of physique or aesthetic goals doesn't want lean mass losses. Weighting to lose 30 lbs before lifting has no plus side and a big potential down side.Thanks! The thread has been awesome to read! So what about creatine? Do you take it for just bulking phases or both? How do you use your method of watching the scales results to set calorie adjustments when creatine will boost your water weight by up to twelve pounds? What would be a general overview of creatine usage? I'm not currently using creatine but would like to try it and I really don't know what to expect or how to start. I am 230 lbs now and want to start lifting on a cut at around 200lbs and lift and cut down to 190-180lbs area. Then try to bulk and cut. I know it's a broad question but it hasn't been discussed much in your thread. Thanks again, you have already been extremely helpful!
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Hey! I have seen your pictures somewhere before? Or maybe I've viewed this already.. Great job!!! You're doing awesome!!!! Did you have stretch marks or is that a female thing?0
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Still have them but fortunately during the summer time, when my shirt has the highest likelihood of being off, my complexion is such that they are virtually invisible once I get even a little bit tan.maddywarden wrote: »Hey! I have seen your pictures somewhere before? Or maybe I've viewed this already.. Great job!!! You're doing awesome!!!! Did you have stretch marks or is that a female thing?
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Okay then how about a follow up question on creatine. What brand and how much do you recommend I take? The brand I have is a mix and it's about 300 calories a serving. Also when and how do you recommend I take it? Thanks
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I'm 193 and 5'7 I wanna loose 33 pounds in 3 months because I'm going to Florida with my fiancé and I would like to look good in a bikini. Any advice??0
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Additional follow up question on Creatine : Should I be using this and why?
Fitness ignorant who is learning as quickly as possible.0 -
First off, AWESOME JOB and Thank you!!!! I have spent the past few days reading all of the posts and I know that I speak for us all when I say how much I appreciate you taking time out of your life to give us all advice so we can be as successful as you.
I'm hoping that you can give me your opinion on my plan.
29 yrs old
female
5'3"
225 lbs
Body Fat 50.2% at last check
I just started this week, but am eating approx. 1300 calories per day with a macro split of 25% carbs, 40% protein and 35% fat.
For exercise I'm doing a program found on the JE Fit app. It includes moderate cardio (about 30 minutes each day), and strength training of various body parts. Each workout is about 1 hour-1.5 hours and it tells me to workout 6 days per week.
I am looking to lose about 85 lbs and get down to 18%-20% body fat. Do you think this is a solid plan?
Thanks again!0 -
Amazing transformation!0
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Creatine shouldn't have any calories. I use whichever brand of creatine monohydrate is the cheapest. GNC did a deal 1.5 years ago where I got nearly 3 years of product for around 30 bucks. I'm fairly sure it was a misprint but it's been keeping me stocked up ever since. I take 5 grams a day, every day. No need to do a loading dose.Okay then how about a follow up question on creatine. What brand and how much do you recommend I take? The brand I have is a mix and it's about 300 calories a serving. Also when and how do you recommend I take it? Thanks
11 lbs a month for 3 consecutive months is a pretty aggressive goal. I would focus more on making lifestyle changes to lose the weight in a sustainable fashion and keep it off for good. I'm sure you'll still want to look good in a bikini even after vacation is over so I wouldn't try and do a drastic diet that has a low chance of long term success. I'd start counting calories and eat in a caloric deficit. I'd also do some kind of resistance training to preserve lean muscle (a beginners lifting program). While having an aggressive goal can sometimes be a good thing, I'd also strive to make sure the goal is both realistic, and sustainable long term.hallemma710 wrote: »I'm 193 and 5'7 I wanna loose 33 pounds in 3 months because I'm going to Florida with my fiancé and I would like to look good in a bikini. Any advice??
Creatine monohydrate is one of the oldest, most studied supplements. Everything you need to know about it is here: http://examine.com/supplements/Creatine/Oldbitcollector wrote: »Additional follow up question on Creatine : Should I be using this and why?
Fitness ignorant who is learning as quickly as possible.
I think 1300 calories is WAY to low to start. You leave yourself very little room to reduce calories later on. As far as workouts go, strength training should be all body parts 2-3 times a week. 3x a week total body workouts are usually best for beginners. Daily cardio might be a bit too excessive as well. Maybe 3 days lifting, 3 days cardio, 1 day off and more calories to start.First off, AWESOME JOB and Thank you!!!! I have spent the past few days reading all of the posts and I know that I speak for us all when I say how much I appreciate you taking time out of your life to give us all advice so we can be as successful as you.
I'm hoping that you can give me your opinion on my plan.
29 yrs old
female
5'3"
225 lbs
Body Fat 50.2% at last check
I just started this week, but am eating approx. 1300 calories per day with a macro split of 25% carbs, 40% protein and 35% fat.
For exercise I'm doing a program found on the JE Fit app. It includes moderate cardio (about 30 minutes each day), and strength training of various body parts. Each workout is about 1 hour-1.5 hours and it tells me to workout 6 days per week.
I am looking to lose about 85 lbs and get down to 18%-20% body fat. Do you think this is a solid plan?
Thanks again!
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I just got done with today's lifting, thanks for the advice. I lost 76lbs a couple years back but didn't have any knowledge on how to keep it off. Your thread has really enlightened me to long term, low weight gain while bulking with shorter cutting sessions while continuing to lift. This info really gave me a new goal once I get to my goal weight. I also like the info you have given on transitions from one calorie goal to another wether a bulk or cut. The good news is I have been able to maintain pretty good muscle mass though it all. I have really enjoyed lifting 5 days a week for up to two hours a day in previous years. I wish I new then what I understand now. Thanks again.
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Creatine shouldn't have any calories. I use whichever brand of creatine monohydrate is the cheapest. GNC did a deal 1.5 years ago where I got nearly 3 years of product for around 30 bucks. I'm fairly sure it was a misprint but it's been keeping me stocked up ever since. I take 5 grams a day, every day. No need to do a loading dose.Okay then how about a follow up question on creatine. What brand and how much do you recommend I take? The brand I have is a mix and it's about 300 calories a serving. Also when and how do you recommend I take it? Thanks
11 lbs a month for 3 consecutive months is a pretty aggressive goal. I would focus more on making lifestyle changes to lose the weight in a sustainable fashion and keep it off for good. I'm sure you'll still want to look good in a bikini even after vacation is over so I wouldn't try and do a drastic diet that has a low chance of long term success. I'd start counting calories and eat in a caloric deficit. I'd also do some kind of resistance training to preserve lean muscle (a beginners lifting program). While having an aggressive goal can sometimes be a good thing, I'd also strive to make sure the goal is both realistic, and sustainable long term.hallemma710 wrote: »I'm 193 and 5'7 I wanna loose 33 pounds in 3 months because I'm going to Florida with my fiancé and I would like to look good in a bikini. Any advice??
Creatine monohydrate is one of the oldest, most studied supplements. Everything you need to know about it is here: http://examine.com/supplements/Creatine/Oldbitcollector wrote: »Additional follow up question on Creatine : Should I be using this and why?
Fitness ignorant who is learning as quickly as possible.
I think 1300 calories is WAY to low to start. You leave yourself very little room to reduce calories later on. As far as workouts go, strength training should be all body parts 2-3 times a week. 3x a week total body workouts are usually best for beginners. Daily cardio might be a bit too excessive as well. Maybe 3 days lifting, 3 days cardio, 1 day off and more calories to start.First off, AWESOME JOB and Thank you!!!! I have spent the past few days reading all of the posts and I know that I speak for us all when I say how much I appreciate you taking time out of your life to give us all advice so we can be as successful as you.
I'm hoping that you can give me your opinion on my plan.
29 yrs old
female
5'3"
225 lbs
Body Fat 50.2% at last check
I just started this week, but am eating approx. 1300 calories per day with a macro split of 25% carbs, 40% protein and 35% fat.
For exercise I'm doing a program found on the JE Fit app. It includes moderate cardio (about 30 minutes each day), and strength training of various body parts. Each workout is about 1 hour-1.5 hours and it tells me to workout 6 days per week.
I am looking to lose about 85 lbs and get down to 18%-20% body fat. Do you think this is a solid plan?
Thanks again!
Thank you. One quick follow up question. Do you have any suggestions on how to eat more? It sounds crazy that I'm having trouble eating more, but since I started making healthy choices I find myself stuffed and just making it to 1300 calories
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Once you are fairly satisfied with the amount of nutritious foods you've eaten in a day, its okay to add 1 or 2 less nutritious choices to finish off the rest of the days calories. If you'd rather not do that, foods like nuts and nut butters, avocado, non lean meat/fish, olive oil, full fat cheeses or other dairy products can pack quite a few calories relative to the amount of satiation they provide.
Creatine shouldn't have any calories. I use whichever brand of creatine monohydrate is the cheapest. GNC did a deal 1.5 years ago where I got nearly 3 years of product for around 30 bucks. I'm fairly sure it was a misprint but it's been keeping me stocked up ever since. I take 5 grams a day, every day. No need to do a loading dose.Okay then how about a follow up question on creatine. What brand and how much do you recommend I take? The brand I have is a mix and it's about 300 calories a serving. Also when and how do you recommend I take it? Thanks
11 lbs a month for 3 consecutive months is a pretty aggressive goal. I would focus more on making lifestyle changes to lose the weight in a sustainable fashion and keep it off for good. I'm sure you'll still want to look good in a bikini even after vacation is over so I wouldn't try and do a drastic diet that has a low chance of long term success. I'd start counting calories and eat in a caloric deficit. I'd also do some kind of resistance training to preserve lean muscle (a beginners lifting program). While having an aggressive goal can sometimes be a good thing, I'd also strive to make sure the goal is both realistic, and sustainable long term.hallemma710 wrote: »I'm 193 and 5'7 I wanna loose 33 pounds in 3 months because I'm going to Florida with my fiancé and I would like to look good in a bikini. Any advice??
Creatine monohydrate is one of the oldest, most studied supplements. Everything you need to know about it is here: http://examine.com/supplements/Creatine/Oldbitcollector wrote: »Additional follow up question on Creatine : Should I be using this and why?
Fitness ignorant who is learning as quickly as possible.
I think 1300 calories is WAY to low to start. You leave yourself very little room to reduce calories later on. As far as workouts go, strength training should be all body parts 2-3 times a week. 3x a week total body workouts are usually best for beginners. Daily cardio might be a bit too excessive as well. Maybe 3 days lifting, 3 days cardio, 1 day off and more calories to start.First off, AWESOME JOB and Thank you!!!! I have spent the past few days reading all of the posts and I know that I speak for us all when I say how much I appreciate you taking time out of your life to give us all advice so we can be as successful as you.
I'm hoping that you can give me your opinion on my plan.
29 yrs old
female
5'3"
225 lbs
Body Fat 50.2% at last check
I just started this week, but am eating approx. 1300 calories per day with a macro split of 25% carbs, 40% protein and 35% fat.
For exercise I'm doing a program found on the JE Fit app. It includes moderate cardio (about 30 minutes each day), and strength training of various body parts. Each workout is about 1 hour-1.5 hours and it tells me to workout 6 days per week.
I am looking to lose about 85 lbs and get down to 18%-20% body fat. Do you think this is a solid plan?
Thanks again!
Thank you. One quick follow up question. Do you have any suggestions on how to eat more? It sounds crazy that I'm having trouble eating more, but since I started making healthy choices I find myself stuffed and just making it to 1300 calories
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What did ur diet consist of?I've always wanted to do an AMA so I thought I'd set one up here. The basics about my story are that I went from 315lbs to 195 and have been making small gains in muscles/losses to fat ever since. Ask me anything, anything at all!
Add me as a friend on here too!
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Food....
What did ur diet consist of?I've always wanted to do an AMA so I thought I'd set one up here. The basics about my story are that I went from 315lbs to 195 and have been making small gains in muscles/losses to fat ever since. Ask me anything, anything at all!
Add me as a friend on here too!
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47lbs down just following the advice in this thread.
Thank you
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what a motivating story you have I am just starting on May1, 2015. I have over 100 lbs to lose, just keeping track of what I eat and the total amazes me especially if I did not eat the amount that they say I can eat which is a very large amount, and I am an active swimming aqua fit 5 times a week and some walking which I love. Thanks for sharing your story. You look amazing!!!0
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Woweee you've done great! I notice from your diary its not just ice creams you love, are corndogs your secret really?0
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Amazing journey thanks for sharing, you really look awesome and your hard work has definitely paid off. So I would say that I have a slow metabolism in the regards that if I eat more than 1000 cal I gain weight, if I go under I lose weight. I'm not restricting calories on purpose, I just don't get hungry, i've been using MFP to try and be more consistent and eat more. Also I've been using MFP for 56 days to track calories and I've lost over 28 pounds.
Male
5'11"
Weight 143
Never worked out before, have done cardio in the past. I still have fat to lose, and I'd probably be down to like 122 pounds by the time I lose all the fat I wanted too. I want to start the ice cream fitness 5 x 5 that you've talked about in so many posts. If I started that workout what would do you think would be realistic calorie intake that would still allow me to keep losing fat?
Thanks
James0 -
Good morning/afternoon, sir.
First of all; amazing work. Stupendous. You are a perfect example of work hard, sir. I have a rather long question for you. I did a ton of research, before getting started with my fitness a few weeks ago and now it's been a little over a week and I'm already seeing results with a change to my diet and exercise, but I would like your opinion on my setup, if possible.
My source of information is always bodybuilding.com, and I fill in any gaps of information with wikipedia and webmd, as well as my doctor.
Btw, I'm 5'8'' at 280 lbs. Female. BMI is around 2250, currently. I try to stick to around 1200 calories a day, with 150g of protein and 100g of carbs, as less sugar as possible. Only taking Multivitamins, Optimum Gold Whey 100% Protein, and Fish Oil capsules as supplements, so far. Thinking of adding Hydrolean or some diet pill to top it to help with weight loss/fat loss. Metabolism booster of some sort. Also, when we can. My other half and I try to squeeze in an hour of Tennis. Seldom, because of our schedule, but we try. lol
I go to the gym and alternate these routine lifts every other day, with 3 sets of 15 reps, using the rule that if 12 reps are too easy, add 5 lbs. and if 8 is unacheivable, remove 5 lbs.:
***Day 1, 3, 5, and 7***
Abdominal/Back Extension, Machine, Seated
85 lbs.
Works the Abs (rectus abdominis), Inner and Outer Abs (internal and external obliques), and the Spine (erector spinae)
Arm Extension, Machine, Seated
25 lbs.
Works the Rear Upper Arm (triceps brachii)
Arm Curl, Machine, Seated
25 lbs.
Works the Front Upper Arm (biceps brachii), Elbow (brachialis), and the Forearm (brachioradialis)
Overhead Press, Machine, Seated
30lbs.
Works the Shoulder Fronts, (anterior deltoids), Shoulder Middle, (lateral deltoids), and the Rear Upper Arm (triceps brachii)
Pulldown, Machine, Seated
55 lbs.
Works the Lats (latissimus dorsi), Shoulder Lower (teres major), Middle Traps (transverse trapezius), Lower Traps (inferior trapezius), Middle Back (transverse trapezius), and the Front Upper Arm (biceps brachii)
Chest Press, Machine, Seated
25 lbs
Works the Chest (pectoralis major), Shoulder Fronts (anterior deltoids), and the Rear Upper Arm (triceps brachii)
Seated Leg Curl, Machine
45 lbs.
Works the Hamstrings (biceps femoris)
Leg Extension, Machine, Seated
40 lbs.
Works the Quads (quadriceps)
***Day 2, 4, 6, and sometimes 7***
Torso Rotation, Machine, Seated
60 lbs.
Inner and Outer Abs (internal and external obliques), Abs (rectus abdominis), and the Spine (erector spinae)
Hip Abduction, Machine, Seated
100 lbs.
Upper Glutes (gluteus maximus), Lower Glutes (gluteus medius), Inner Glutes (piriformis), and the Inner Thigh Front (tensor fasciae latae)
Hip Adduction, Machine, Seated
100 lbs.
Inner Thigh Upper (adductor brevis, pectineus), Inner Thigh Middle (adductor longus, pectineus), and the Inner Thigh Lower (adductor magnus, pectineus)
Calf Extension, Machine, Seated
105 lbs
Calves (gastrocnemius) and the Rear Lower Calves (soleus)
Hammer Strength (Row), Machine, Seated
30 lbs
Upper Traps (superior trapezius), Middle Traps (transverse trapezius), Lower Traps (inferior trapezius), Shoulder Rear (teres major), Middle Back (rhomboids), Front Upper Arm (biceps brachii), and the Lats (latissimus dorsi)
Deficit Deadlift, Barbell, Standing
50 lbs.
Lower Back (lower rhomboids), Forearms (brachioradialis), Upper Glutes (gluteus maximus), Lower Glutes (gluteus medius), Inner Glutes (piriformis), Hamstrings (biceps femoris), Middle Back (rhomboids), Quads (quadriceps), and the Upper Traps (superior trapezius), Middle Traps (transverse trapezius), and the Lower Traps (inferior trapezius)
Monkey Shrug, Dumbbell, Standing
25 lbs.
Upper Traps (superior trapezius)
Neck Plate Resistance, Lying Face Up
10 lbs.
Neck Front (sternocleidomastoid)
Neck Plate Resistance, Lying Face Down
10 lbs.
Neck Rear (splenius capitis)
The main muscles targeted are higher on the list. I did quite a bit of research, but I think more is needed. Apologies for any missing information, but this is basically, what I do every single day. I'm seeing more and more that a couple of rest days are needed, but I feel great and have already added 5 lbs. to a few lifts already, in just a week. Only lost 9 lbs. so far, but I'm willing to go the distance. ^_^
Sorry for the long post. No potato, if you're familiar with 9Gag. lol0 -
Also, I use MyFitnessPal and my Fitbit Charge HR, religiously.0
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They aren't a secret, they are just a food I've been eating lately.Woweee you've done great! I notice from your diary its not just ice creams you love, are corndogs your secret really?
At 5'11 you do not need to lose any weight. Getting down to 122 lbs would make you rather underweight. If you still feel you have too much fat at your current height and weight, the problem is more likely that you lack lean body mass, rather than have lots of excess fat. What I would do is attempt to gain around 0.5 lbs a week for at least the next year. Do this in conjunction with adequate protein intake and a lifting program. You will gain some lean mass and it will likely make you look even leaner. As to how many calories to eat, that will be determined by trial and error. Ideally you want to be gaining 1/2 a lb a week but in your case, you could afford to gain a little faster, at least at first.Amazing journey thanks for sharing, you really look awesome and your hard work has definitely paid off. So I would say that I have a slow metabolism in the regards that if I eat more than 1000 cal I gain weight, if I go under I lose weight. I'm not restricting calories on purpose, I just don't get hungry, i've been using MFP to try and be more consistent and eat more. Also I've been using MFP for 56 days to track calories and I've lost over 28 pounds.
Male
5'11"
Weight 143
Never worked out before, have done cardio in the past. I still have fat to lose, and I'd probably be down to like 122 pounds by the time I lose all the fat I wanted too. I want to start the ice cream fitness 5 x 5 that you've talked about in so many posts. If I started that workout what would do you think would be realistic calorie intake that would still allow me to keep losing fat?
Thanks
James
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The bodybuilding.com main site is not a good site to find workouts. They are a supplement store. Their workouts are based around theories that drive supplement sales. While the one you found actually isn't the worst I've seen since it does have you target all body parts at least twice a week, it's still lacking. I prefer a proven beginners routine that focuses on basic compound movements, The odds a beginner is going to do a deficit deadlift properly are very low. Also, 3 sets of 15 reps is too high of a rep range to use for every single lift you are doing. I much prefer a 5x5 for beginners. Look up the ICF 5x5, stronglifts 5x5, or starting strength. Any of those 3 are far better in my opinion.LatishaPowell wrote: »Good morning/afternoon, sir.
First of all; amazing work. Stupendous. You are a perfect example of work hard, sir. I have a rather long question for you. I did a ton of research, before getting started with my fitness a few weeks ago and now it's been a little over a week and I'm already seeing results with a change to my diet and exercise, but I would like your opinion on my setup, if possible.
My source of information is always bodybuilding.com, and I fill in any gaps of information with wikipedia and webmd, as well as my doctor.
Btw, I'm 5'8'' at 280 lbs. Female. BMI is around 2250, currently. I try to stick to around 1200 calories a day, with 150g of protein and 100g of carbs, as less sugar as possible. Only taking Multivitamins, Optimum Gold Whey 100% Protein, and Fish Oil capsules as supplements, so far. Thinking of adding Hydrolean or some diet pill to top it to help with weight loss/fat loss. Metabolism booster of some sort. Also, when we can. My other half and I try to squeeze in an hour of Tennis. Seldom, because of our schedule, but we try. lol
I go to the gym and alternate these routine lifts every other day, with 3 sets of 15 reps, using the rule that if 12 reps are too easy, add 5 lbs. and if 8 is unacheivable, remove 5 lbs.:
***Day 1, 3, 5, and 7***
Abdominal/Back Extension, Machine, Seated
85 lbs.
Works the Abs (rectus abdominis), Inner and Outer Abs (internal and external obliques), and the Spine (erector spinae)
Arm Extension, Machine, Seated
25 lbs.
Works the Rear Upper Arm (triceps brachii)
Arm Curl, Machine, Seated
25 lbs.
Works the Front Upper Arm (biceps brachii), Elbow (brachialis), and the Forearm (brachioradialis)
Overhead Press, Machine, Seated
30lbs.
Works the Shoulder Fronts, (anterior deltoids), Shoulder Middle, (lateral deltoids), and the Rear Upper Arm (triceps brachii)
Pulldown, Machine, Seated
55 lbs.
Works the Lats (latissimus dorsi), Shoulder Lower (teres major), Middle Traps (transverse trapezius), Lower Traps (inferior trapezius), Middle Back (transverse trapezius), and the Front Upper Arm (biceps brachii)
Chest Press, Machine, Seated
25 lbs
Works the Chest (pectoralis major), Shoulder Fronts (anterior deltoids), and the Rear Upper Arm (triceps brachii)
Seated Leg Curl, Machine
45 lbs.
Works the Hamstrings (biceps femoris)
Leg Extension, Machine, Seated
40 lbs.
Works the Quads (quadriceps)
***Day 2, 4, 6, and sometimes 7***
Torso Rotation, Machine, Seated
60 lbs.
Inner and Outer Abs (internal and external obliques), Abs (rectus abdominis), and the Spine (erector spinae)
Hip Abduction, Machine, Seated
100 lbs.
Upper Glutes (gluteus maximus), Lower Glutes (gluteus medius), Inner Glutes (piriformis), and the Inner Thigh Front (tensor fasciae latae)
Hip Adduction, Machine, Seated
100 lbs.
Inner Thigh Upper (adductor brevis, pectineus), Inner Thigh Middle (adductor longus, pectineus), and the Inner Thigh Lower (adductor magnus, pectineus)
Calf Extension, Machine, Seated
105 lbs
Calves (gastrocnemius) and the Rear Lower Calves (soleus)
Hammer Strength (Row), Machine, Seated
30 lbs
Upper Traps (superior trapezius), Middle Traps (transverse trapezius), Lower Traps (inferior trapezius), Shoulder Rear (teres major), Middle Back (rhomboids), Front Upper Arm (biceps brachii), and the Lats (latissimus dorsi)
Deficit Deadlift, Barbell, Standing
50 lbs.
Lower Back (lower rhomboids), Forearms (brachioradialis), Upper Glutes (gluteus maximus), Lower Glutes (gluteus medius), Inner Glutes (piriformis), Hamstrings (biceps femoris), Middle Back (rhomboids), Quads (quadriceps), and the Upper Traps (superior trapezius), Middle Traps (transverse trapezius), and the Lower Traps (inferior trapezius)
Monkey Shrug, Dumbbell, Standing
25 lbs.
Upper Traps (superior trapezius)
Neck Plate Resistance, Lying Face Up
10 lbs.
Neck Front (sternocleidomastoid)
Neck Plate Resistance, Lying Face Down
10 lbs.
Neck Rear (splenius capitis)
The main muscles targeted are higher on the list. I did quite a bit of research, but I think more is needed. Apologies for any missing information, but this is basically, what I do every single day. I'm seeing more and more that a couple of rest days are needed, but I feel great and have already added 5 lbs. to a few lifts already, in just a week. Only lost 9 lbs. so far, but I'm willing to go the distance. ^_^
Sorry for the long post. No potato, if you're familiar with 9Gag. lol0 -
At 5'11 you do not need to lose any weight. Getting down to 122 lbs would make you rather underweight. If you still feel you have too much fat at your current height and weight, the problem is more likely that you lack lean body mass, rather than have lots of excess fat. What I would do is attempt to gain around 0.5 lbs a week for at least the next year. Do this in conjunction with adequate protein intake and a lifting program. You will gain some lean mass and it will likely make you look even leaner. As to how many calories to eat, that will be determined by trial and error. Ideally you want to be gaining 1/2 a lb a week but in your case, you could afford to gain a little faster, at least at first.Amazing journey thanks for sharing, you really look awesome and your hard work has definitely paid off. So I would say that I have a slow metabolism in the regards that if I eat more than 1000 cal I gain weight, if I go under I lose weight. I'm not restricting calories on purpose, I just don't get hungry, i've been using MFP to try and be more consistent and eat more. Also I've been using MFP for 56 days to track calories and I've lost over 28 pounds.
Male
5'11"
Weight 143
Never worked out before, have done cardio in the past. I still have fat to lose, and I'd probably be down to like 122 pounds by the time I lose all the fat I wanted too. I want to start the ice cream fitness 5 x 5 that you've talked about in so many posts. If I started that workout what would do you think would be realistic calorie intake that would still allow me to keep losing fat?
Thanks
James
[/quote]
I really appreciate you giving honest feedback, what would be the best way to track my body fat %? I have a scale, but I read they are not accurate at all!
Thanks
James0 -
Great job. Keep it up. 0
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Great job. Keep it up. 0
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At 5'11 you do not need to lose any weight. Getting down to 122 lbs would make you rather underweight. If you still feel you have too much fat at your current height and weight, the problem is more likely that you lack lean body mass, rather than have lots of excess fat. What I would do is attempt to gain around 0.5 lbs a week for at least the next year. Do this in conjunction with adequate protein intake and a lifting program. You will gain some lean mass and it will likely make you look even leaner. As to how many calories to eat, that will be determined by trial and error. Ideally you want to be gaining 1/2 a lb a week but in your case, you could afford to gain a little faster, at least at first.Amazing journey thanks for sharing, you really look awesome and your hard work has definitely paid off. So I would say that I have a slow metabolism in the regards that if I eat more than 1000 cal I gain weight, if I go under I lose weight. I'm not restricting calories on purpose, I just don't get hungry, i've been using MFP to try and be more consistent and eat more. Also I've been using MFP for 56 days to track calories and I've lost over 28 pounds.
Male
5'11"
Weight 143
Never worked out before, have done cardio in the past. I still have fat to lose, and I'd probably be down to like 122 pounds by the time I lose all the fat I wanted too. I want to start the ice cream fitness 5 x 5 that you've talked about in so many posts. If I started that workout what would do you think would be realistic calorie intake that would still allow me to keep losing fat?
Thanks
James
I really appreciate you giving honest feedback, what would be the best way to track my body fat %? I have a scale, but I read they are not accurate at all!
Thanks
James [/quote]Don't bother with trying to track body fat percentage. Most ways to track it are incredibly inaccurate. The ways that are accurate are expensive. If you are gaining the weight slowly, and your lifts are going up in the gym, then you should be fine.
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Great achievement!!! Well done you. You are fine the way you are now so don't listen to negative comments, that's if you get any. If you can do it then anyone can so that is encouragement in itself. One little question....... Do you use a sunbed???
I've lost 10kg in one month, I don't want to go back to that "Big Momma" that looked at me in the mirror as I walked by. I have to watch the exercises I do cos I had four c-sections and tend to get pain under my scar if I over stretch that area or overdo. Probably because I got lazy in exercise. Started strength training yesterday and OMG did my legs and arms feel like jelly, lol.
Enough about me! What was your inspiration to lose weight, get really fit and tone up?0
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