jdog022 Member

Construction? Mail man or pro hockey player? 😀

Now. Honestly that level of bf in the photo is difficult for me to sustain. I’m a bit fluffier now then usual for a variety of reasons but going to lean down again soon

Damn that’s low. My maintenance is 2750 ish and the lowest I’ll get to at the end is 2000 and that’s brutal. 38 years old 5 foot 8. Currently probably 16-18 % . Will cut down soon been coasting and super stressed lately. Not a good time to be in any deficit

To be successful you need to stop categorizing food as junk, not junk or healthy. That’s not truly how any of this works inspite of the ten billion commercials and ads telling your otherwise.

Your goal should be to try to maintain lifts thru the cut but eventually they’ll drop a bit if we are talking about getting to very lean levels. Eventually you’ll have to drop volume. Eventually everything feels heavy and tiring. Again it comes down to what kinda cut we are talking about. Your lean-ish now so going from…

You never hit your calorie goal? Peanut butter, oils. Calorie dense foods. Donuts. Whatever it takes

Reduce and keep going

If you were trying to get that .0000000001 percent advantage to win mr Olympia vs second place well maybe . But no

I think you on the right track especially if your lifts are progressing. But my advice would not be a cut post Xmas. Bulk for a long time if you can stand a little fluffyness. Several months. Many many people make the mistake of bulking for short a time, cutting and essentially spinning their wheels for years

I also use RPE scales and only train to an RPE of 9 the week before a deload. Then I start over and build week by week back to 9 , maybe over 8 weeks, with hopefully more weight but same RPE. Training to failure all the time repeatedly for 3 ish years got me injured and once severely which required surgery this summer

There is nothing on this planet that can measure your muscle gain in 6 weeks. The machine is nearly useless. Muscle growth is painfully slow. Several months especially your age. I’m 38 and had to bulk for 11 months to see anything noticeable. Track your lifts and reps Progressive overload, proper program and much more…

It’s incredible how the “industry” has taken a medical condition like diabetes and twisted and turned it into this nonsense. I for one am tired about insulin being blamed for fat gain when it’s a perfectly natural response to shuttle nutrients to there respective places

If your going from a completely depleted state to a surplus then it’s normal to gain 5 pounds very quickly. But that’s not 5-7 pounds of fat. That would be at least 3500-4000 calories over every single day over such a short time period. Eating till sick. Weight is best measured in long term trends . Weeks, months and…

Working but not sustainable by the sounds of it. With no medical reason to avoid carbs try adding carbs back in , staying within goal and see how you feel.

The funny thing is I would actually enjoy conversations around counting and all that but the moment people do find out - generally they think your nuts, that carbs make you fat, give all sorts of magazine sourced blogger diet advice and advise counting is borderline an eating disorder. It is so much easier to avoid the…

I personally ate to my goal every single day even if not hungry. I learned quickly that if I did this I was far less likely to go on a bingefest a few weeks down the road. Just my n=1

I got out to dinner. Usually I have some advanced notice. I plan accordingly. Scout the menu or intermittent fast if needed. I still go out and eat within current goal and nobody has a clue. I’ll order a steak and a beer. Or pasta, etc. I can say I’m full and take left overs home. Nobody is paying very close attention…

I don’t tell people anything. You can decline or accept food without explaining motives goals or reasons .

This answer is always peanut butter of course

5th week.. it took me like a year to add 20 pounds to my OHP. The trick to getting stronger at OHP is to to... OHP. You will not increase weight weekly. Aim to add a rep per month. Weight every couple. OHP is the god awful slowest to progress for everyone not named Matt Ogus

Agreed. It’s amazing the negative associations we have with “fat” . OP - without sufficient fat you risk serious side effects. Hormones need fats for one. We burn fat for energy at rest at pretty high rates too. Fat is a good thing but like all good things to much of it is a bad thing. Your nowhere near that tho. Not a…

My calves have looked like crap for 3 years and I train the heck out of them. My forearms grow just by looking at them. And well hammer curls. But the point is we all have genetic strengths and weaknesses AND we tend to obsess over the weaknesses. Understand the process. Understand weak points may lag for years...years not…

Any joe smith can be a nutritionist. Talk to a registered dietician if your paying for advice. 140 g is plenty until you gain more muscle. and 4K cal is absurd at 140 pounds to start off with unless you run all day long for work. Quick way to just gain fat. You can’t force feed muscle growth

All of the supposedly IF health benefits mentioned have been debunked or remain unproven. I am an IFer too but I just use it to control hunger and calories. Also.. still no mention of calories in your plan. Either its assumed or your misguided on the fundamental principle of weight loss. It’s calories not eating “healthy”…

No mention of calories in your plan. Way more important then creating a meal timing window.

Igor has been training for over ten years , correctly, and has competed in power lifting and body building shows. He gives great advice for all levels but that’s the one you focus on? I see some of the same people at my gym that I have seen every week for the last 4 years. They look exactly the same. Their form ,…

Before my shoulder injury I was OHP about 115 (for reps) after 3 years of dedicated lifting and proper program @ about 170-180 pounds of body weight . OHP progress is very slow especially done with correct form. You may even need to log it to see the small gains in strength over a time. Adding a rep over a month sorta…

Not sure if serious?

You won’t lose fat while gaining weight aka surplus. Eat at maintenance and recomp if you don’t want to lose weight. Slow process tho

Small calorie deficit and sufficient protein. As a newb you can easily gain muscle and lose fat. Belly fat will likely be the last to go so be patient. Most importanly be on a proper program for your goals, access to weights and training level.