I went from morbidly obese to 6 pack abs! Ask me Anything
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Also - i see where you got the protein requirements per body weight. But where did you get the 0.3-0.45g for fat? Is this research-backed? Thanks!0
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Abs are obtained by obtaining a low level of overall body fat. You cannot spot reduce fat (lose fat from specific areas). You must simply lose fat all over, and it will eventually drop from your trouble areas. Ab exercises will strengthen your abdominal muscles, and can even build abdominal muscle tissue (providing you eat enough) but all the crunches in the world won't give you a 6 pack if your body fat is too high. I don't do too much ab work myself. I recommend people work the abs like they work the rest of the body. Hit them 2-3 times per week in a progressive manner. Weighted cable crunches work good as do planks. With the crunches you add weight in order to progress, and with the planks you can both plank longer, and put a weight on your back.Hi, I stumbled across this forum and signed up to this site just so I could ask you a question!
I can only echo what so many people have already said to you - what you have achieved is truly remarkable and is a massive inspiration.
I'm trying to get a flat, taut belly. A six pack would be ambitious for me but hey there's no harm in trying. I'm a 5' 3", 8 stone 9lb woman, generally happy my overall weight, it's just the belly fat I'm determined to lose. Oh and the bat wings / bingo wings too!
I've read a lot of conflicting advice about abs and would appreciate your advice:
a) did you try planking and crunches and did they work? If no, what exercises did you do at home to develop your abdominal muscles?
b) you mentioned weight training - I'm clueless; is this something I can do at home (if so with what sort of weights and how heavy should these weights be?) Or would I have to join a gym?
c) What foods did you avoid / eat, that made a difference to tightening up your abs?
Thanks a lot in advance.
For general weight training you will do much better with barbells and dumbbells at a gym then at home (unless you have access to lots of barbells and dumbbells). If a gym is absolutely not an option, you can do home workouts but they are not as effective. In the gym I prefer people start with proven beginners routines. The ICF 5x5 is my favorite beginners routine but I also like stronglifts or starting strength.
Fortunately you can eat any foods you want and still get a tight stomach. The types of foods do not determine your body composition, it's the total caloric and macro nutrient content you eat in a day that drives results. I'm a big proponent of eating mostly whole foods and having processed foods in moderation. So long as you are hitting your calorie and macro goals, you can eat whatever types of foods you wan.t
The bars only need to be as high as your knees. If they aren't, and they can't be moved, then that's one odd squat rack. While a somewhat decent substitute, I would greatly prefer squats to leg press. For bench press, dumbbell is a fine substitute for barbell so I wouldn't worry about that. I might do sets of 8 instead of 5 though. It's sometimes difficult to get heavy dumbbells into position so a weight that you can do for 8's will naturally be lighter than a weight you do for 5's. Form is not one size fits all which is why you can see two people do something fairly different while both still being correct. My personal favorite youtuber for form is Jonnie Candito. He is on point. Also Allen Thrall is good.BrianDavidBy32 wrote: »Thanks!
I'm doing ICF 5x5, but there are a few problems at my gym. The squat rack is not high enough to catch the bar (and it's not adjustable) so I'm hesitant about workout out with lots of weight. Therefore id rather not risk injury.
My plan instead is to use the 45 degree leg press 3x5 and then do the prone leg curl machine 3x5 as a substitute given the squat injury risk.
Also, for barbell chest, there is no safety catch and no spotters available at the early time I have to go to the gym before work. Can I do dumbbell press instead?
Have you found a best or de facto site that teaches you proper form? I don't like how five top sites show up for barbell press - and all of them point out slightly different ways to do it - so you're not sure what to do va not to do.
The protein recommendation is an adaptation from the research. Research generally suggests protein in grams based on ones lean mass in kilograms. The issue for me is that most of my YouTube viewers do not know their lean mass, and are American and use pounds. The more fat you carry, the less percentage of your body is lean mass. That's why the protein has a range. 0.6-0.8. When worked backwards, this will put most individuals around 1 gram of protein to lb of lean mass providing folks use the higher range if they are leaner, and the lower range if they are less lean.BrianDavidBy32 wrote: »Also - i see where you got the protein requirements per body weight. But where did you get the 0.3-0.45g for fat? Is this research-backed? Thanks!
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Hi Vismal. You have done a wonderful job in your weight loss journey and fitness. I have been doing SL for about 5 months and maintaing my weight about 3 months, and now I am doing recomp.
My upper body is looking great, I can see my muscles in my arms, back and chest. Well my lower body,such as my butt I have not seen any improvement. I can squat 105 lbs. and deadlift 145 lbs now. Can you recommend any other exercises to do to improve my butt? Somedays when I have time I do lunges.0 -
Thanks Vismal -
A few follow-ups:
Q1) Yes, the squat rack is not an option because the bar is too low and can not be removed. Would you recommend that I do the 45 degree leg press or the hack squat machine instead - or both? I'm leaning toward the hack squat machine because it seems like more of a "squat" -type movement than the 45 degree leg press.
Q2) You answered the ranges for protein. My question was in regards to fat. How did you come up with the 0.3-0.45 grames of fat to use as the range? Is this scientifically-backed? Where
Thanks!!0 -
Squat and deadlift will be your best exercises. Glute-ham raises are good as well as hip thrusters. The main issue is going to be the recomp. Recomps are INSANELY slow. I do not recommend them to 99.9% of people. Especially those with less than 2-3 years of lifting experience. Alternating cycles of fat loss phases (cutting) and muscle gain phases (bulking) is just so much more efficient, especially for beginners. You will see faster results for your entire body, butt included, if you go that route.Hi Vismal. You have done a wonderful job in your weight loss journey and fitness. I have been doing SL for about 5 months and maintaing my weight about 3 months, and now I am doing recomp.
My upper body is looking great, I can see my muscles in my arms, back and chest. Well my lower body,such as my butt I have not seen any improvement. I can squat 105 lbs. and deadlift 145 lbs now. Can you recommend any other exercises to do to improve my butt? Somedays when I have time I do lunges.
I'd do hack squat over leg press. The fat numbers are based on what is necessary to maintain a proper balance of hormones. Research will delve deeper into types of fats and how much you should ideally get of each of them, but if far less complicated to just hit a fat minimum that is high enough to ensure you probably get a good mix of fats.BrianDavidBy32 wrote: »Thanks Vismal -
A few follow-ups:
Q1) Yes, the squat rack is not an option because the bar is too low and can not be removed. Would you recommend that I do the 45 degree leg press or the hack squat machine instead - or both? I'm leaning toward the hack squat machine because it seems like more of a "squat" -type movement than the 45 degree leg press.
Q2) You answered the ranges for protein. My question was in regards to fat. How did you come up with the 0.3-0.45 grames of fat to use as the range? Is this scientifically-backed? Where
Thanks!!
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Squat and deadlift will be your best exercises. Glute-ham raises are good as well as hip thrusters. The main issue is going to be the recomp. Recomps are INSANELY slow. I do not recommend them to 99.9% of people. Especially those with less than 2-3 years of lifting experience. Alternating cycles of fat loss phases (cutting) and muscle gain phases (bulking) is just so much more efficient, especially for beginners. You will see faster results for your entire body, butt included, if you go that route.Hi Vismal. You have done a wonderful job in your weight loss journey and fitness. I have been doing SL for about 5 months and maintaing my weight about 3 months, and now I am doing recomp.
My upper body is looking great, I can see my muscles in my arms, back and chest. Well my lower body,such as my butt I have not seen any improvement. I can squat 105 lbs. and deadlift 145 lbs now. Can you recommend any other exercises to do to improve my butt? Somedays when I have time I do lunges.
I'd do hack squat over leg press. The fat numbers are based on what is necessary to maintain a proper balance of hormones. Research will delve deeper into types of fats and how much you should ideally get of each of them, but if far less complicated to just hit a fat minimum that is high enough to ensure you probably get a good mix of fats.BrianDavidBy32 wrote: »Thanks Vismal -
A few follow-ups:
Q1) Yes, the squat rack is not an option because the bar is too low and can not be removed. Would you recommend that I do the 45 degree leg press or the hack squat machine instead - or both? I'm leaning toward the hack squat machine because it seems like more of a "squat" -type movement than the 45 degree leg press.
Q2) You answered the ranges for protein. My question was in regards to fat. How did you come up with the 0.3-0.45 grames of fat to use as the range? Is this scientifically-backed? Where
Thanks!!
Thanks. Since I'm replacing the 3x5 Squat. Do you think I should JUST do 3 sets of hack squats. Or do 3 sets of hack squats plus 3 sets of leg press (since they aren't as good as the actual squat).
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I am 5'7" 165 lbs, should I drop more weight before bulking? How much weight should I gain during the bulk phase? How long should I bulk before cutting again? Yes, recomp. Is very slow.
Thanks0 -
I'd just do the hack squats because you're going to be in a deficit. When you transition to a bulking phase, I'd do both.BrianDavidBy32 wrote: »
Squat and deadlift will be your best exercises. Glute-ham raises are good as well as hip thrusters. The main issue is going to be the recomp. Recomps are INSANELY slow. I do not recommend them to 99.9% of people. Especially those with less than 2-3 years of lifting experience. Alternating cycles of fat loss phases (cutting) and muscle gain phases (bulking) is just so much more efficient, especially for beginners. You will see faster results for your entire body, butt included, if you go that route.Hi Vismal. You have done a wonderful job in your weight loss journey and fitness. I have been doing SL for about 5 months and maintaing my weight about 3 months, and now I am doing recomp.
My upper body is looking great, I can see my muscles in my arms, back and chest. Well my lower body,such as my butt I have not seen any improvement. I can squat 105 lbs. and deadlift 145 lbs now. Can you recommend any other exercises to do to improve my butt? Somedays when I have time I do lunges.
I'd do hack squat over leg press. The fat numbers are based on what is necessary to maintain a proper balance of hormones. Research will delve deeper into types of fats and how much you should ideally get of each of them, but if far less complicated to just hit a fat minimum that is high enough to ensure you probably get a good mix of fats.BrianDavidBy32 wrote: »Thanks Vismal -
A few follow-ups:
Q1) Yes, the squat rack is not an option because the bar is too low and can not be removed. Would you recommend that I do the 45 degree leg press or the hack squat machine instead - or both? I'm leaning toward the hack squat machine because it seems like more of a "squat" -type movement than the 45 degree leg press.
Q2) You answered the ranges for protein. My question was in regards to fat. How did you come up with the 0.3-0.45 grames of fat to use as the range? Is this scientifically-backed? Where
Thanks!!
Thanks. Since I'm replacing the 3x5 Squat. Do you think I should JUST do 3 sets of hack squats. Or do 3 sets of hack squats plus 3 sets of leg press (since they aren't as good as the actual squat).
Knowing when to bulk or cut is a common problem people often have. It really comes down to personal preference. Cutting will result in fat loss, possible (minimal if done correctly) muscle loss, and anywhere from slight strength gains to slight strength losses depending on how advanced you are (beginners tend to be able to gain strength while cutting). During bulking you will gain muscle and strength but you will also gain some fat. How much fat you gain is completely dependent on how much of a caloric surplus you use. The bigger the surplus, the more fat that is gained. Women should ideally attempt to gain about 1 lb a month. I feel like the minimal amount of time one should dedicate to a bulk is 3 months, but I prefer to go 4-9 months myself. The leaner you are starting, the longer you can generally get away with. All that being said, are you lean enough now that after starting a bulk you'll be comfortable gaining some additional fat? If not, do the cut first. Rule of thumb, if you are unsure whether or not to cut or bulk first, you should probably do the cut.I am 5'7" 165 lbs, should I drop more weight before bulking? How much weight should I gain during the bulk phase? How long should I bulk before cutting again? Yes, recomp. Is very slow.
Thanks
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Hi Dre, I hope Vismal doesn't mind if I chime in on your question. It stood out to me because I had the same problem when I started lifting about 11 months ago. I am able to build muscle very easily on my upper body but my butt and thighs take more work. I've lost over 30 lbs since then. I'm built like JLo if that helps give you a visual. I completed Jamie Eason's Livefit program 3 times but needed some serious work on my lower half. It's a great program to learn the basics, in my opinion, and to help build structure. It is free on bodybuilding.com. Anyway about 2 months ago, I started to look for some resources to help me build more muscle on my lower half. I ran across Bret Contreras ' s research on developing the glutes. His nickname is "The Glute Guy." I also purchased his book calked, Strong Curves. He emphasizes the bootay and how to not only grow one but how to "activate" it. This one new for me but it made a whole lot of sense because when I Lunged or squatted or even Deadlifts I could never "feel" it in the glute area even though I have definition on my quads and calves. Anyway, after incorporating his exercises, I finally learned how to activate the glutes and am FINALLY seeing progress in my glutes and hamstrings from one of the programs in his book that teaches you how to "engage" your glutes. He also explains the science behind his work. If you don't want to buy the book, he has LOTS of free stuff online and videos on YouTube. You can start there. I now devote one day exclusively to glute training. That is in addition to working, my other muscle groups on other days of the week. Also, instead of doing endless cardio (I'm already at my target weight) with the glute training, I get a VERY rigorous and intense workout so I still am able to burn fat. But on average, I still do 20 minutes of cardio three days a week. If a I do more than that, I lose my strength and muscle. Well, good luck Dre! Sorry this post was so long. Btw, I am not a health expert but just wanted to share my experience. I'm sure Vismal could correct me if any information I gave you is inaccurateHi Vismal. You have done a wonderful job in your weight loss journey and fitness. I have been doing SL for about 5 months and maintaing my weight about 3 months, and now I am doing recomp.
My upper body is looking great, I can see my muscles in my arms, back and chest. Well my lower body,such as my butt I have not seen any improvement. I can squat 105 lbs. and deadlift 145 lbs now. Can you recommend any other exercises to do to improve my butt? Somedays when I have time I do lunges.
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What should be the target pound gain for men per month when on a bulk? And the caloric surplus required daily?0
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Thank you0
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Thank you shaping the law. I will look into strong curves0
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2 lbs a month. Caloric surplus would be about 250.BrianDavidBy32 wrote: »What should be the target pound gain for men per month when on a bulk? And the caloric surplus required daily?
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Thanks -
What kind of warm-up routine do you suggest before doing ICF?
Also, what workout program did you use between pics 1 and 2?
And what workout program did you use between pics 2 and 3?
What were the number and durations of your cycles within all the pics?0 -
For a warm up I just do a few sets of squats below the working weight, and a few sets of bench press below the working weight. My workouts were all over the place between the first 2 pictures. I should have been doing a 5x5 the entire time. Between the 2 and 3 I mostly did a 4 day upper/lower split during bulks, and a 3 day a week 3x5 full body routine during the cuts.BrianDavidBy32 wrote: »Thanks -
What kind of warm-up routine do you suggest before doing ICF?
Also, what workout program did you use between pics 1 and 2?
And what workout program did you use between pics 2 and 3?
What were the number and durations of your cycles within all the pics?
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Thanks - what exercises would you recommend to further work to increase squat depth?0
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For a warm up I just do a few sets of squats below the working weight, and a few sets of bench press below the working weight. My workouts were all over the place between the first 2 pictures. I should have been doing a 5x5 the entire time. Between the 2 and 3 I mostly did a 4 day upper/lower split during bulks, and a 3 day a week 3x5 full body routine during the cuts.BrianDavidBy32 wrote: »Thanks -
What kind of warm-up routine do you suggest before doing ICF?
Also, what workout program did you use between pics 1 and 2?
And what workout program did you use between pics 2 and 3?
What were the number and durations of your cycles within all the pics?
What workout program did you use between pic 2 and 3 for the bulk and what one for the cut? What was the duration of each between 2 and 3?
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Flexibility and mobility work.BrianDavidBy32 wrote: »Thanks - what exercises would you recommend to further work to increase squat depth?
I did an upper lower during bulks and a 3x5 during cuts. I don't remember the duration of each. I don't see how it's relevant as that really only applies to me. Someone else will not have identical results. For bulking and cutting, you cut until you are as lean as you want to be knowing you will gain some fat during the bulk, then you bulk until you are no longer okay with gaining any more fat. These are going to differ vastly from person to person.BrianDavidBy32 wrote: »
For a warm up I just do a few sets of squats below the working weight, and a few sets of bench press below the working weight. My workouts were all over the place between the first 2 pictures. I should have been doing a 5x5 the entire time. Between the 2 and 3 I mostly did a 4 day upper/lower split during bulks, and a 3 day a week 3x5 full body routine during the cuts.BrianDavidBy32 wrote: »Thanks -
What kind of warm-up routine do you suggest before doing ICF?
Also, what workout program did you use between pics 1 and 2?
And what workout program did you use between pics 2 and 3?
What were the number and durations of your cycles within all the pics?
What workout program did you use between pic 2 and 3 for the bulk and what one for the cut? What was the duration of each between 2 and 3?
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Flexibility and mobility work.BrianDavidBy32 wrote: »Thanks - what exercises would you recommend to further work to increase squat depth?
I did an upper lower during bulks and a 3x5 during cuts. I don't remember the duration of each. I don't see how it's relevant as that really only applies to me. Someone else will not have identical results. For bulking and cutting, you cut until you are as lean as you want to be knowing you will gain some fat during the bulk, then you bulk until you are no longer okay with gaining any more fat. These are going to differ vastly from person to person.BrianDavidBy32 wrote: »
For a warm up I just do a few sets of squats below the working weight, and a few sets of bench press below the working weight. My workouts were all over the place between the first 2 pictures. I should have been doing a 5x5 the entire time. Between the 2 and 3 I mostly did a 4 day upper/lower split during bulks, and a 3 day a week 3x5 full body routine during the cuts.BrianDavidBy32 wrote: »Thanks -
What kind of warm-up routine do you suggest before doing ICF?
Also, what workout program did you use between pics 1 and 2?
And what workout program did you use between pics 2 and 3?
What were the number and durations of your cycles within all the pics?
What workout program did you use between pic 2 and 3 for the bulk and what one for the cut? What was the duration of each between 2 and 3?
Id like to do the upper/lower routine you did when bulking and the 3x5 one you did when cutting. I'd like to see if they are right for me.
What were the names of your routines for each phase?0 -
They aren't appropriate for someone who is not yet an intermediate lifter. They were mostly of my own design anyway. I'd do total body 3 day a week for at least the first year.0
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Great job.
What are your big three numbers? (if no on asked)0 -
I did 11 calories per lb of body weight last week. ICF 3x a week and walking 3x a weeks. I'm down 14 lbs in 4 weeks, but now this last week I gained a 1 lb. 1st time I gained. Is this normal, or do I need to lower calories a notch as soon as it happens?0
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How do I know if I'm a beginner v novice v intermediate?0
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Due to a back injury I can't do 2 of the big 3 (squat/deadlift). I now focus most of my lifts in the 5-8 rep range and do incline press far more than barbell bench press. I don't really recommend that approach, but I don't have much of a choice. Even doing barbell bench press puts pressure on my back from the arch used.VanillaGorillaUK wrote: »Great job.
What are your big three numbers? (if no on asked)
Yes, it's completely normal. I told you this would happen. You are just rebounding some of the water you have lost. I'd say as much as half of what you have lost has been water and glycogen. You do not reduce calories until you stall for at least 3 weeks.BrianDavidBy32 wrote: »I did 11 calories per lb of body weight last week. ICF 3x a week and walking 3x a weeks. I'm down 14 lbs in 4 weeks, but now this last week I gained a 1 lb. 1st time I gained. Is this normal, or do I need to lower calories a notch as soon as it happens?
I like to use this strength chart: http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htmlBrianDavidBy32 wrote: »How do I know if I'm a beginner v novice v intermediate?0 -
Due to a back injury I can't do 2 of the big 3 (squat/deadlift). I now focus most of my lifts in the 5-8 rep range and do incline press far more than barbell bench press. I don't really recommend that approach, but I don't have much of a choice. Even doing barbell bench press puts pressure on my back from the arch used.VanillaGorillaUK wrote: »Great job.
What are your big three numbers? (if no on asked)
Yes, it's completely normal. I told you this would happen. You are just rebounding some of the water you have lost. I'd say as much as half of what you have lost has been water and glycogen. You do not reduce calories until you stall for at least 3 weeks.BrianDavidBy32 wrote: »I did 11 calories per lb of body weight last week. ICF 3x a week and walking 3x a weeks. I'm down 14 lbs in 4 weeks, but now this last week I gained a 1 lb. 1st time I gained. Is this normal, or do I need to lower calories a notch as soon as it happens?
I like to use this strength chart: http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htmlBrianDavidBy32 wrote: »How do I know if I'm a beginner v novice v intermediate?
Hi Nick - I'm doing ICF, the 3x5 version and it's taking a significant amount of time. I'm resting when I need to, lifting as intense as I can, I'm no dilly dadlling and with all it said and done, it takes me about 1.5 hours to complete. Then I need to do 15 mins of corrective stretching for mobility, including some foam rolling. The. It takes about 20 mins to gym round trip. So when it's all said and done, it's about 2 hrs.
I recently found an at home product called Kenzai.me that I'm Strongly considering since its at home and 1 hr in total length.
Could you please skim it briefly and tell me what you think? My goal is to lose fat but keep muscle. Do you think it will be as effective as ICF?
Thanks!!
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BrianDavidBy32 wrote: »
Due to a back injury I can't do 2 of the big 3 (squat/deadlift). I now focus most of my lifts in the 5-8 rep range and do incline press far more than barbell bench press. I don't really recommend that approach, but I don't have much of a choice. Even doing barbell bench press puts pressure on my back from the arch used.VanillaGorillaUK wrote: »Great job.
What are your big three numbers? (if no on asked)
Yes, it's completely normal. I told you this would happen. You are just rebounding some of the water you have lost. I'd say as much as half of what you have lost has been water and glycogen. You do not reduce calories until you stall for at least 3 weeks.BrianDavidBy32 wrote: »I did 11 calories per lb of body weight last week. ICF 3x a week and walking 3x a weeks. I'm down 14 lbs in 4 weeks, but now this last week I gained a 1 lb. 1st time I gained. Is this normal, or do I need to lower calories a notch as soon as it happens?
I like to use this strength chart: http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htmlBrianDavidBy32 wrote: »How do I know if I'm a beginner v novice v intermediate?
Hi Nick - I'm doing ICF, the 3x5 version and it's taking a significant amount of time. I'm resting when I need to, lifting as intense as I can, I'm no dilly dadlling and with all it said and done, it takes me about 1.5 hours to complete. Then I need to do 15 mins of corrective stretching for mobility, including some foam rolling. The. It takes about 20 mins to gym round trip. So when it's all said and done, it's about 2 hrs.
I recently found an at home product called Kenzai.me that I'm Strongly considering since its at home and 1 hr in total length.
Could you please skim it briefly and tell me what you think? My goal is to lose fat but keep muscle. Do you think it will be as effective as ICF?
Thanks!!
Dude, quit hijacking other people's threads asking a million questions. We started these helpful threads with the idea that we could answer a few questions people might have, but you abuse it by taking up multiple pages asking questions. It is beyond time for you to start your own thread all about you. You're asking this OP the same things you asked me in the belly fat thread. Please, start your own.1 -
BrianDavidBy32 wrote: »
Due to a back injury I can't do 2 of the big 3 (squat/deadlift). I now focus most of my lifts in the 5-8 rep range and do incline press far more than barbell bench press. I don't really recommend that approach, but I don't have much of a choice. Even doing barbell bench press puts pressure on my back from the arch used.VanillaGorillaUK wrote: »Great job.
What are your big three numbers? (if no on asked)
Yes, it's completely normal. I told you this would happen. You are just rebounding some of the water you have lost. I'd say as much as half of what you have lost has been water and glycogen. You do not reduce calories until you stall for at least 3 weeks.BrianDavidBy32 wrote: »I did 11 calories per lb of body weight last week. ICF 3x a week and walking 3x a weeks. I'm down 14 lbs in 4 weeks, but now this last week I gained a 1 lb. 1st time I gained. Is this normal, or do I need to lower calories a notch as soon as it happens?
I like to use this strength chart: http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htmlBrianDavidBy32 wrote: »How do I know if I'm a beginner v novice v intermediate?
Hi Nick - I'm doing ICF, the 3x5 version and it's taking a significant amount of time. I'm resting when I need to, lifting as intense as I can, I'm no dilly dadlling and with all it said and done, it takes me about 1.5 hours to complete. Then I need to do 15 mins of corrective stretching for mobility, including some foam rolling. The. It takes about 20 mins to gym round trip. So when it's all said and done, it's about 2 hrs.
I recently found an at home product called Kenzai.me that I'm Strongly considering since its at home and 1 hr in total length.
Could you please skim it briefly and tell me what you think? My goal is to lose fat but keep muscle. Do you think it will be as effective as ICF?
Thanks!!
Dude, quit hijacking other people's threads asking a million questions. We started these helpful threads with the idea that we could answer a few questions people might have, but you abuse it by taking up multiple pages asking questions. It is beyond time for you to start your own thread all about you. You're asking this OP the same things you asked me in the belly fat thread. Please, start your own.
Bump ^^0 -
Nick,
Just checking in! I'm down 68lbs and falling! A couple dimes more and I'll be hitting you up for some advice on how to do the bulk/cut. (After I completely re-read this entire thread to make sure that you haven't already provided the answers I need on page 25.
) I'm hitting the weights hard (bench/dumbells) to maintain my strength levels. I'm also still hammering cardio to increase endurance.
I owe you and your mom (she works at the fitness center I train at) BIG!
You guys have both motivated me to make a huge change in my life. I can't thank both of you enough.
Jeff
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I'm going to have to agree here. You've asked more questions then anyone else in this thread by a long shot. If you still don't know what you should be doing, you need to start your own thread in the main forum.BrianDavidBy32 wrote: »
Due to a back injury I can't do 2 of the big 3 (squat/deadlift). I now focus most of my lifts in the 5-8 rep range and do incline press far more than barbell bench press. I don't really recommend that approach, but I don't have much of a choice. Even doing barbell bench press puts pressure on my back from the arch used.VanillaGorillaUK wrote: »Great job.
What are your big three numbers? (if no on asked)
Yes, it's completely normal. I told you this would happen. You are just rebounding some of the water you have lost. I'd say as much as half of what you have lost has been water and glycogen. You do not reduce calories until you stall for at least 3 weeks.BrianDavidBy32 wrote: »I did 11 calories per lb of body weight last week. ICF 3x a week and walking 3x a weeks. I'm down 14 lbs in 4 weeks, but now this last week I gained a 1 lb. 1st time I gained. Is this normal, or do I need to lower calories a notch as soon as it happens?
I like to use this strength chart: http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htmlBrianDavidBy32 wrote: »How do I know if I'm a beginner v novice v intermediate?
Hi Nick - I'm doing ICF, the 3x5 version and it's taking a significant amount of time. I'm resting when I need to, lifting as intense as I can, I'm no dilly dadlling and with all it said and done, it takes me about 1.5 hours to complete. Then I need to do 15 mins of corrective stretching for mobility, including some foam rolling. The. It takes about 20 mins to gym round trip. So when it's all said and done, it's about 2 hrs.
I recently found an at home product called Kenzai.me that I'm Strongly considering since its at home and 1 hr in total length.
Could you please skim it briefly and tell me what you think? My goal is to lose fat but keep muscle. Do you think it will be as effective as ICF?
Thanks!!
Dude, quit hijacking other people's threads asking a million questions. We started these helpful threads with the idea that we could answer a few questions people might have, but you abuse it by taking up multiple pages asking questions. It is beyond time for you to start your own thread all about you. You're asking this OP the same things you asked me in the belly fat thread. Please, start your own.
Jeff that's amazing! My mom told me you have been staying very dedicated. I'm proud of your hard work and feel free to hit me up with questions anytime.Oldbitcollector wrote: »Nick,
Just checking in! I'm down 68lbs and falling! A couple dimes more and I'll be hitting you up for some advice on how to do the bulk/cut. (After I completely re-read this entire thread to make sure that you haven't already provided the answers I need on page 25. ) I'm hitting the weights hard (bench/dumbells) to maintain my strength levels. I'm also still hammering cardio to increase endurance.
I owe you and your mom (she works at the fitness center I train at) BIG!
You guys have both motivated me to make a huge change in my life. I can't thank both of you enough.
Jeff
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The good: Feel better physically and emotionally by a degree I cannot put into words. Look better. More confidence. I can climb stairs with feeling like death. I work in health care and no long feel like a hypocrite when I tell my patience about the risk factors associated with obesity. I love being able to pull out old fat picture when someone says something to the effect of "You don't understand because your in shape" or "you don't get it, you've never been fat". I could go on and on in this category.You look great!
How has getting down to this weight and building up muscle impacting your life? The good and bad of it.
The bad: I'm kind of a pain about going out to eat certain places. I don't much like eating food I didn't prepare unless its on my very few and far between free days. Don't get me wrong I eat treats and snacks all the time but I weigh/prepare them myself so I can account for it. I will always feel the need to better myself. When I was fat I didn't care. Sometimes this can be mentally exhausting. But the bads don't even begin to compare to all the goods.
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