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Not bad advice if he can drop weight quickly. If he is someone that could not drop weight quickly, then I would not suggest he do that.
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I like your list of things... I think I should set something up like that myself... Thank you.
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Yeah skinny fat.... 161 is not a bad weight but with your muscle to fat ratio being what it is right now, you don't want to add more weight to yourself....it will just increase that ratio even more....cause you can put on fat quickly....muscle not so quickly So you would do best to drop some fat for now...
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nice work @b16kvv
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If your BF% is what you say it is, you need to drop some weight. The various programs listed in the first response is a good place to start, I would say look at StrongLifts 5x5 You need to get your macros and calories set up right, to lose around 1lb / week. I personally set my numbers up like this (again my way of doing…
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Not a matter of what you eat. It's a matter of how much you eat. You can cut out all the carbs you want, but if you are eating more calories than you need from other foods it won't matter...you are still eating to much.
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Nope I hardly ever eat salads.
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If you are trying to drop weight, I would say eat your calories vs. drinking them. Because in your case you would feel hungry quickly after drinking 250 calories...whereas you would have been content if you at those same 250 calories. Sometimes I feel fine for a while after drinking a protein shake....other times I get…
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Never said I was a special snowflake. And you are correct thermodynamics do apply..... Also I never said I gained 12 lbs of muscle.... My point is that it is very easy for me to drop weight, so since this is the case, it is better for me (maybe others) to have the excess weight in order for my body to have an environment…
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@Densans Have to disagree with you.... The reason I say the weight increase I do is because for people like me (and who this thread is targeted for) it is very hard for us to put on weight.... In order for us to put on weight we have to stay on point constantly with our diet for a long period of time. If we get lazy or our…
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I just eat to a set number regardless of workout. I usually eat to a certain number for protein, for fats and for carbs.... Carbs I may move up or down depending on the day
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LOL I am not saying you jump right into doing 225+ lb squats obviously. Get the mechanics down first then go heavier.... And even if you are new to the stuff, if you are doing proper technique, you can't help but engage your core....
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Depends on where you are at and what you are comfortable with. And plus that is recommendation for males.... Keep in mind that with energy surplus (more calories coming in) your performance in the gym should be improving So the weight on your lifts should be increasing.... For example, when I was in a bulk, I could do 85…
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Do really heavy squats, over head press or deadlifts.....you will know then. You have to engage your core to perform those at a heavy weight
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You could do rack pulls....kinda like modified deads. Put the bar a little higher up than starting off the floor and pull from there. Hyperextensions.....some gyms have a contraption where you can lock your feet into the base, and you hinge at your waste, face down....so you lower your upper body to the floor and then…
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I have always heard bod pod to be fairly accurate. But nothing will be 100% accurate.
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and for me, to consistently add weight....I have to be hitting 3700+ calories daily
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Eat enough food that allows you to put on ~1.5 - 2.5 lbs / week Make sure you are lifting heavy during that time....while adding weight to the bar. So if you are able to do that, you should be around 8 lbs (maybe 10) / month. Depending on certain factors 1 - 2 lbs of that would be muscle..... But fat around your belly,…
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Calorie deficit is all you need for weight loss. Not the foods you do or do not eat... You can use carb manipulation for certain aspects of things...but that would only be if you were getting ready to step on stage....
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You should eat enough calories daily/weekly that allow you to lose weight at an acceptable rate without putting your muscle/LBM at risk of loss. Typically that is on the order of 1 - 2 lbs a week....based on where you are at now w/ your pic If you are at a higher weight/BF level, then your weight loss weekly can be higher.
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I personally recommend using free weights.. Machines tend to let you be lazy.... When doing free weights, you have to incorporate a lot of little stabilizing muscles you would not need to do with machines.... But to each their own. :wink:
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NutritionIX.com Pretty neat site and has the info for a lot of food chains, so you can build your meal before you go in
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The lower portion is just more time in deficit That area (on all people) is the last place to go....just part of human evolution. Same for me, I have to be in deficit for a while to really peel away that portion of my abs.....
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After a remark like that, I would be quite fine with him not ever talking to me again..... I hate gym idiots.... Or guys that are big, and have to load up a leg press with 20 plates....but then they are to weak to re-rack their $#!%....I want to beat the ever loving crap out of those guys.... RE-RACK YOUR EFFING…
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The abdominal wall is just one muscle...there is not an upper/lower set up to them. Ultimately it comes down to just continuing to diet till your BF % is low enough that you uncover the muscle. But just do ab specific exercises.... Along with various compound lifts will indirectly stimulate the abdominal/Core muscles. i.e.…
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A guy actually said something like that in public???? Holy cow!!!! Very inappropriate.....
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Depends on your preference... And I would also say which area you wish to excel in.... If you prefer to be better w/ cardio/stamina etc....then do that first. If you are wanting to get stronger, go up in lifts, etc...then do resistance first. This way you can be fresh/have the most energy in which ever area you prefer.
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Comes down to personal preference and how long you can keep it up. For me, my bulks don't always go the way I want.... At the end of summer 2015 I was ~172 lbs....and thought I would do a bulk till February 2016, with a target weight of around 190 By end of November I was sitting at 184 so I thought my goal would be no…
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weight lifting? Heavy weights.....add muscle.
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I usually opt to measure stuff in grams I like PB2 myself.
