From heavily overweighted to lean but looking for muscle now. What to do??
Replies
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Jockamo319 wrote: »Great job. I'm 52 and on a similar journey. Just trying to slowly keep losing, with reasonable lifting routine, till I get the lean look back. Your success is inspiring!
Keep going
it is possible!!
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vanwillegen wrote: »Lean mass although I don't fully understand the difference in your question
I think she means are you looking to get bigger or just look shredded? Sometimes leaning out more creates the illusion of bigger muscles. To get bigger you'd need to bulk, but to look shredded you can do recomposition (which I feel is the best of both worlds, getting bigger and getting shredded).1 -
WOW--you look sooooo amazing! Yowzza
Very inspirational (and you look happier too). Thank you for sharing your story. I will keep hitting the weights. As a 46 year old female I am moving away from intensive cardio and towards regular weight lifting (3x weekly 1x cardio) and your post is helpful. Thanks! 3 -
vanwillegen wrote: »Lean mass although I don't fully understand the difference in your question
I think she means are you looking to get bigger or just look shredded? Sometimes leaning out more creates the illusion of bigger muscles. To get bigger you'd need to bulk, but to look shredded you can do recomposition (which I feel is the best of both worlds, getting bigger and getting shredded).
I don't feel like bulking. For what I have gathered on information about recomp it's slower but steady. That seems to fit me. Slowly moving fat into muscle without gaining weight. If that eventually results into a more shredded look I don't think I can't be more happy. I just need to find the right routine. I have started with 3 times a week 2 muscle group. 3-5 sets 6-12 reps to failure. I believe that there must be a sweet spot where your diet and workout is as such that you gain muscle and not gain weight. Hence getting more shredded over time. I just have to figure it out.1 -
psnowbirdie wrote: »WOW--you look sooooo amazing! Yowzza Very inspirational (and you look happier too). Thank you for sharing your story. I will keep hitting the weights. As a 46 year old female I am moving away from intensive cardio and towards regular weight lifting (3x weekly 1x cardio) and your post is helpful. Thanks!
Dear Snowbirdie,
Thank you for your inspiring and flattering comments! I am much happier indeed and after your remark I can't wait to hit the gym again..2 -
Nice work!!
I'm on a similar journey, 2 more lbs until my arbitrary body fat % guesstimate then I start lean bulk with a slow increase in calories and continued lifting.
Your question on Stronglifts 5 x 5. I've heard a lot of people say it worked for them (progressive overload is built right in). Take a peak at the "Strongur" http://www.weightliftingapp.com/index.html On the app there are a bunch of free programs that are pretty interesting. The preloaded programs have automatic progressive overload, deload, and adjustments. I use the "Strong" App to track my lifting volume. Something you might want to consider is a workout journal of some kind if you don't already have one, just to quantify your increases.
Overall it looks like you're doing awesome. I've heard that to look good and get that "V-shaped" upper body, make sure you work your deltoids.0 -
Nice work!!
I'm on a similar journey, 2 more lbs until my arbitrary body fat % guesstimate then I start lean bulk with a slow increase in calories and continued lifting.
Your question on Stronglifts 5 x 5. I've heard a lot of people say it worked for them (progressive overload is built right in). Take a peak at the "Strongur" http://www.weightliftingapp.com/index.html On the app there are a bunch of free programs that are pretty interesting. The preloaded programs have automatic progressive overload, deload, and adjustments. I use the "Strong" App to track my lifting volume. Something you might want to consider is a workout journal of some kind if you don't already have one, just to quantify your increases.
Overall it looks like you're doing awesome. I've heard that to look good and get that "V-shaped" upper body, make sure you work your deltoids.
Thanks for your advice. I will check out the app.0 -
I use fitlist app to track my progress. I check the StrongLifts app which seems very simple but also a bit restricted. I like to do more then only heavy compounds lifts. I like push-up, pull-ups, some abs, dumbbell exercises etc.0
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You look amazing! My personal opinion is that men look better lean like you, than like a body builder. Just my opinion. Great work!1
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I know nothing about building muscle but I do know you look amazing my friend. Keep pushing.3
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WOW!!!! Looking good!!!!!1
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I don't think whatever I do that I get bulky. Unfortunately at my age (sounds old) it doesn't go that fast. So a bit more defined. That would be it.
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I read a lot of lean bulking. What is lean bulking?0
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You look fantastic.0
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Could you cycle that? I mean could you micro bulk/cut with a 3kg range. I would lift heavy and eat up to 91kg and then continue to exercise but cut back to 88kg and so on?
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i must say great job dude.....looking awesome.
Just trying to catch up reading some the previous posts...
Kind a on the same road here...currently doing 5-6 day of weight workouts....1-2 days cardio.....depending how my work week flows, set the limit at minimum 3 day weights and 1 cardio.
This kinda works for me.0 -
Could you cycle that? I mean could you micro bulk/cut with a 3kg range. I would lift heavy and eat up to 91kg and then continue to exercise but cut back to 88kg and so on?
Generally, you wont to go long enough to actually put on mass. A male can generally gain 2 lbs of muscle per month. So a bulk of 3 to 6 months would be ideal.
But knowing your goals in the beginning, I would probably suggest a recomp if you are ok with taking time.0 -
i must say great job dude.....looking awesome.
Just trying to catch up reading some the previous posts...
Kind a on the same road here...currently doing 5-6 day of weight workouts....1-2 days cardio.....depending how my work week flows, set the limit at minimum 3 day weights and 1 cardio.
This kinda works for me.
Hi Tinuz,
3 times a week heavy lifting is enough for me. I put so much into it that I need the recovery otherwise something will just snap off). I use the cardio to recover. I like swimming to do that. Good for the muscles.
What are your aims Tinuz?0 -
Could you cycle that? I mean could you micro bulk/cut with a 3kg range. I would lift heavy and eat up to 91kg and then continue to exercise but cut back to 88kg and so on?
Generally, you wont to go long enough to actually put on mass. A male can generally gain 2 lbs of muscle per month. So a bulk of 3 to 6 months would be ideal.
But knowing your goals in the beginning, I would probably suggest a recomp if you are ok with taking time.
I go for recomp. I am not in a hurry. I just want to see where I will be in 12 months from now.0 -
Btw Mr Lemon. Thanks for all your advice. Very much appreciated.2
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Excellent job. My goal is your current physique. We're about the same height, I weight less, 187 lbs, but your body fat is lower than mine. IMO you seem to be at 12-13%, where I'm at 16-17%. Our calories are about the same, I lose at 2100 and maintain at 2500. If you would like to increase muscle mass I would consider a lean bulk. Recomp is also an option but a lean bulk would provide you the extra calories to support adding more mass. I'd be interested in hearing what some of the more experienced MFP'ers would suggest.
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Excellent job. My goal is your current physique. We're about the same height, I weight less, 187 lbs, but your body fat is lower than mine. IMO you seem to be at 12-13%, where I'm at 16-17%. Our calories are about the same, I lose at 2100 and maintain at 2500. If you would like to increase muscle mass I would consider a lean bulk. Recomp is also an option but a lean bulk would provide you the extra calories to support adding more mass. I'd be interested in hearing what some of the more experienced MFP'ers would suggest.
Me too!0 -
The options are lean bulk or recomping, coming off of the major cut you just put your body through, I would probably eat at maintenance for a few months.1
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Also, since you mentioned you incorporate AMRAP in your current lifting Wendler 5/3/1 might be a program you would enjoy.0
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