Caporegime
Not point cutting if you haven't got a decent amount of mass on you. Bulk up and forget about the excess fat for now, you can strip that away later.
*** The 2011 Gym Rats Thread ***
- Thread starter Morba
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Starting Strong Lifts tonight. Very very happy with my current progress but gym has become BORING for me and I'm forcing myself to go. I thought changing my program would help a bit and Strong Lifts has been getting a good write-up.
Soldato
Bulk up. With more muscle your 'belly' will look much less exaggerated. Also i assume your posture is pretty poor, maybe fix that and you will look much better.
Soldato
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I guess you're right, it does make sense to bulk, well try to anyway! Won't see huge progress anytime soon.
I think my posture could be improved but, to be honest, the worst is after eating a big meal, I can see it poking out a bit and it ****s me off.
Wouldn't mind if it was on my arms or anywhere else!
I guess most people are used to it but I want my flat stomach back.
I think my posture could be improved but, to be honest, the worst is after eating a big meal, I can see it poking out a bit and it ****s me off.
Wouldn't mind if it was on my arms or anywhere else!I guess most people are used to it but I want my flat stomach back.
Soldato
If i relax(read: slouch) after a meal i look pregnant, all down to my posture. Standing up straight shoulders back etc etc looks fine though
Permabanned
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it sounds to me like if you cut you will spend a lot of time going in circles
get bulking, its what you want to do based on your posts, but maybe try to lean bulk over a longer period. At your bodyweight the last thing you need to be doing is worrying about bodyfat right now
get bulking, its what you want to do based on your posts, but maybe try to lean bulk over a longer period. At your bodyweight the last thing you need to be doing is worrying about bodyfat right now
Caporegime
Hm...Squats tomorrow...
I have a burst blister in the middle of my hand as well....This will be fun
I have a burst blister in the middle of my hand as well....This will be fun
:\ I was impressed with my lifts till now haha
21 Years old, been back at the gym properly for 3/4 weeks:
Squat 60Kg
OH Press 25Kg
Incline Bench (not done normal bench since back) 37.5Kg
But now I am depressed
Caporegime
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im going to go back to strong lifts, but focus on back and shoulders more. something like.
Session A
Squat 5 x 5
Bench 5 x 5
Overhead press 5 x 5
Lat Raises 5 x 5
Front Raises 5 x 5
Session B
Squat 5 x 5
Barbell Row 5 x 5
Deadlift 5 x 5
Lat Pull Down 5 x 5
Low Row on Pulley 5 x 5
hopefully this makes my bench and dead lift increase as they are poor in comparison to my squat. Squat is 180kg, Bench is 80kg and Deadlift is 150kg.
Then after a few months go back to isolation stuff to make the arms grow bigger.
Soldato
Guys, just a quick one for the minute, going to be posting a lot more tomorrow... but for a 22 year old man weighing 228LBS at about 20 - 25% Bodyfat, what kind of Kcals would you be looking at to lose weight? I was thinking around the 2200kcal range, considering I shall be doing free weights 4 out of 7 days, and mixing in cardio, football and tennis?
Cheers, Planning a big thread / journal tomorrow but want to get my sums and the like correct first.
Cheers, Planning a big thread / journal tomorrow but want to get my sums and the like correct first.
Under the assumption you are 6ft tall I got this:
RESULTS - GUIDELINE ONLY
Maintenance: 2852 Calories/day
Fat Loss: 2282 Calories/day
Extreme Fat Loss: 1824 Calories/day
Using the Calorie Calculator, hope this helps
Soldato
Yeah that matches with what I got guys. Hoping to lose fairly fast but wanna cling on to what little muscle I have! Photos and a write up to follow tomorrow, I'm a huge lurker here and I'm hoping for some good support Thanks again!
Thanks again!
Caporegime
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use scoobies calorie calculator.
tbh though, i never count calories, its far too hard, you need to weight everything you eat, etc and calculate it all up and keep a food diary, etc.
if your looking to lose weight, do not drink anything apart from water. no fizzy drinks, no diluting juice, no fruit juice, etc. only water. do not snack either, eat meals but if your eating a meal and feel full, stop eating, doesn't matter if you need to throw the food away, do it or keep it for later.
try and make portions smaller to avoid overeating as that is your main problem if you are overweight really.
if you want to go down the calorie counting route, then good luck to you, you will need a set of kitchen scales and measure everything you eat.
Soldato
Not really that hard, if you eat same/similar things week in/week out after you do it for 1 week it'll give you an understanding of what you're eating.
Soldato
I'm more interested in kind of hitting a kind of calorie range, I just didn't want to be well out!
Caporegime
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yeah but if your like me, i eat completely different things every day/week. then you have to measure everything. i am a bit of a connoisseur though when it comes to food. so instead of all that hassle, i just try and be strict with portions, etc.
It's useful to weigh/calculate a few things once so you have an idea, doesn't take long. You don't have to weigh everything each time, you can guesstimate once you know a base value.
You don't want to wonder why you haven't lost as much fat as you'd expected after 2 months because you underestimated the calorific value of some foods. My sister's mate did this by eating too much fruit because she thought "well fruit is healthy right? what could go wrong!"
You don't want to wonder why you haven't lost as much fat as you'd expected after 2 months because you underestimated the calorific value of some foods. My sister's mate did this by eating too much fruit because she thought "well fruit is healthy right? what could go wrong!"
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