What training are you doing/have you done today? (Vol.3)

[OriginalFDM]

Also sorry if it’s a daft question but the calories I need to maintain (and so what I deduct my required deficit from) is the same as my MBR right? According to the machine at the gym it’s 1766 cals so if I was aiming for a deficit of 500 I’d need 1266 a day?

And if I am exercising and burn 500 cals then do I aim to to increase that by the 500 so I’d want 1766 on a gym day? Or just take an extra deficit on that day assuming I’m not too hungry/tired?

[mcelliott]

Agree with ORD, 10% looks great if you have a ton of muscle which at the moment you don’t have, keep the cardio going but start getting proficient in the basic compound movements in the gym, I personally would be looking to up the calorie intake, how tall are you?

[OriginalFDM]

mcelliott said:

Agree with ORD, 10% looks great if you have a ton of muscle which at the moment you don’t have, keep the cardio going but start getting proficient in the basic compound movements in the gym, I personally would be looking to up the calorie intake, how tall are you?

5,11”

[OriginalFDM]

Oh and according to the machine at the gym my muscle is 47% of 75kg so 35kg which is exactly the same amount of muscle (in weight) as when the body fat was higher. So the good news is I appear to be at least maintaining muscle if not gaining based on the exercise regimen as it currently stands.

[mcelliott]

OriginalFDM said:

5,11”

Ok, no need to lose anymore then.

[OriginalFDM]

mcelliott said:

OriginalFDM said:

5,11”

Ok, no need to lose anymore then.

Lose any more what, weight? I still have quite a lot of body fat that I’d like to shed.

I think that’s where I get confused about how much to eat and what level/type of exercise is right to achieve what I want. I guess there’s a big difference between ‘losing weight’ - which is what most people think about when wanting to change their physique - and getting leaner.

Edited by OriginalFDM on Tuesday 17th December 15:17

Edited by OriginalFDM on Tuesday 17th December 15:19

[mcelliott]

OriginalFDM said:

Lose any more what, weight? I still have quite a lot of body fat that I’d like to shed.

I think that’s where I get confused about how much to eat and what level/type of exercise is right to achieve what I want. I guess there’s a big difference between ‘losing weight’ - which is what most people think about when wanting to change their physique - and getting leaner.

Edited by OriginalFDM on Tuesday 17th December 15:17

Edited by OriginalFDM on Tuesday 17th December 15:19

I really wouldn't get too hung up about what the scales are saying - again like body fat it's just a number. Let the mirror be the best indicator about how you look. BUT, if I was your height, I would be looking at getting to around 12.5 stone muscular, so I would really give the weights a good bash, up the calories but still do the cardio, but that's just me.

[OriginalFDM]

mcelliott said:

OriginalFDM said:

Lose any more what, weight? I still have quite a lot of body fat that I’d like to shed.

I think that’s where I get confused about how much to eat and what level/type of exercise is right to achieve what I want. I guess there’s a big difference between ‘losing weight’ - which is what most people think about when wanting to change their physique - and getting leaner.

Edited by OriginalFDM on Tuesday 17th December 15:17

Edited by OriginalFDM on Tuesday 17th December 15:19

I really wouldn't get too hung up about what the scales are saying - again like body fat it's just a number. Let the mirror be the best indicator about how you look. BUT, if I was your height, I would be looking at getting to around 12.5 stone muscular, so I would really give the weights a good bash, up the calories but still do the cardio, but that's just me.

Thanks. Totally agree about the weight, tbh I couldn’t care less what weight I am, it’s all about how I look and feel.

[MC Bodge]

OriginalFDM said:

Thanks. Totally agree about the weight, tbh I couldn’t care less what weight I am, it’s all about how I look and feel.

It sounds as if you have a pretty good idea of what you need to do.

You don't need to do some of the fairly hardcore routines that some on here do, unless you are dedicated to strength or bodybuilding (depending upon program).

Bodyweight exercises will get you a decent way to strength and conditioning. Variations on inverted rows, pullups, dips, squats, lunges will be a start.

I have found that sandbags and sledgehammers/maces give me a good variety of whole body strength training, with excellent core, grip and isometric strength development which is generally good for "life".

Do you do any sports? Improving your condition for a physical activity can help maintain stimulation.

[ORD]

5’11? Bulk to 100kg!

I’m 5’11 and about 88kg. 83kg was my ‘fighting weight’ back when I did martial arts. I would aim for 80-85kg as a target for the ‘athletic’ look, depending on build.

[OriginalFDM]

MC Bodge said:

OriginalFDM said:

Thanks. Totally agree about the weight, tbh I couldn’t care less what weight I am, it’s all about how I look and feel.

It sounds as if you have a pretty good idea of what you need to do.

You don't need to do some of the fairly hardcore routines that some on here do, unless you are dedicated to strength or bodybuilding (depending upon program).

Bodyweight exercises will get you a decent way to strength and conditioning. Variations on inverted rows, pullups, dips, squats, lunges will be a start.

I have found that sandbags and sledgehammers/maces give me a good variety of whole body strength training, with excellent core, grip and isometric strength development which is generally good for "life".

Do you do any sports? Improving your condition for a physical activity can help maintain stimulation.

I think I’m getting there at learning to do the right things, just find it a bit of a minefield at times especially around the food and diet side of things!

[OriginalFDM]

ORD said:

5’11? Bulk to 100kg!

I’m 5’11 and about 88kg. 83kg was my ‘fighting weight’ back when I did martial arts. I would aim for 80-85kg as a target for the ‘athletic’ look, depending on build.

That’s the thing I’m a bit of a strange build. My legs, ankles, wrists, forearms etc are ridiculously skinny - like teenage girl skinny - yet I’ve still got very pronounced bulge in the gut and a good two inches or more on the chest that just look ‘fat’ for my frame.

This is where I get confused about what I should be doing.

I kind of had it in my head that I’d just keep running daily and throwing the occasional weights workout in until that excess fat went away and then I’d work on the more aesthetic side of building muscle to go from ‘skinny lean’ to ‘athletic’.

[MC Bodge]

OriginalFDM said:

That’s the thing I’m a bit of a strange build. My legs, ankles, wrists, forearms etc are ridiculously skinny - like teenage girl skinny - yet I’ve still got very pronounced bulge in the gut and a good two inches or more on the chest that just look ‘fat’ for my frame.

This is where I get confused about what I should be doing.

I kind of had it in my head that I’d just keep running daily and throwing the occasional weights workout in until that excess fat went away and then I’d work on the more aesthetic side of building muscle to go from ‘skinny lean’ to ‘athletic’.

This has been asked before. Posture can make a big difference to your midriff body shape.

Ultimately, though, we are all different shapes. Is it worth forcing yourself through difficult diets and draconian regimes to achieve a notional "ideal" that you are not?

Play to your strengths and be healthy and fit.

[mcelliott]

Skinny ankles/joints are genetic, skinny arms and legs with flat chest are just years of being relatively untrained.

[OriginalFDM]

Oh yeah completely agree with all that. But in general over the last few years my diet has been poor and my exercise severely lacking so a little effort now is going to go a decent way I feel.

I’m not one of those people who will sit there nibbling a lettuce leaf when everyone else tucks into the Christmas dinner, but I’m trying to main good discipline during the working weeks especially and try to do the right things.

You hit the nail on the head really - healthy and fit is exactly what I’m aiming for to be honest!

[MC Bodge]

mcelliott said:

skinny arms and legs with flat chest are just years of being relatively untrained.

It does appear that there is a "genetic" component to it too, although it is often difficult to isolate.

Eg. I'm quite lean, with muscular legs, but would I be had I not been regularly doing sport and training for the past 30-odd years? Friends who have done similar are diferent shapes.

[popeyewhite]

OriginalFDM said:

That’s the thing I’m a bit of a strange build. My legs, ankles, wrists, forearms etc are ridiculously skinny - like teenage girl skinny - yet I’ve still got very pronounced bulge in the gut and a good two inches or more on the chest that just look ‘fat’ for my frame.

It's not strange those are the areas where men store fat, for some it's hips and stomach, others glutes and stomach etc.

OriginalFDM said:

This is where I get confused about what I should be doing.

I think another poster has already suggested keeping up with the cardio and starting to build up muscle with a simple weight training program. Nothing complicated as you need to find your technique/strength first. Personally I'd advise circuit training for a few months - get to know how your body responds and adapts to overload. Long term goals etc. Up to you .

[didelydoo]

IMO:

- keep doing cardio, though nothing too extreme, something you enjoy
- pick a sensible, progressive lifting program (either BW stuff, or lifting- again, something you enjoy)
- Keep your protein highish (the carb/fat split isn't really that important, despite what you may read, pick what you like best. You may work better with high carb/low fat, or you may not- experiment. Protein intake and total cals are the numbers to worry about)
- Total calories should be commensurate with your aims (bit more to grow, bit less to shed fat, maintenance to maintain/a little bit of both, though slower)
- MOST IMPORTANTLY- do all of the above consistently, for a long time.

Have fun, enjoy the process, don't rush, and enjoy the results.

[OriginalFDM]

Thanks to everyone, really solid advice all round.

Just so I’m crystal clear - if my maintenance cals / BMR are say 1700 I should be aiming for 1200 a day for a 500 cal deficit - but if I exercise say 500 cals, should I be adding that to my BMR so that my deficit for the day is still the same?

Ie in simple terms if I exercise more I should eat more rather than taking the ‘extra’ deficit created through exercise as presumably that’ll just lead to tiredness or muscle wastage if I’m not getting enough cals ?

[didelydoo]

OriginalFDM said:

Thanks to everyone, really solid advice all round.

Just so I’m crystal clear - if my maintenance cals / BMR are say 1700 I should be aiming for 1200 a day for a 500 cal deficit - but if I exercise say 500 cals, should I be adding that to my BMR so that my deficit for the day is still the same?

Ie in simple terms if I exercise more I should eat more rather than taking the ‘extra’ deficit created through exercise as presumably that’ll just lead to tiredness or muscle wastage if I’m not getting enough cals ?

BMR is the calories you need to maintain at rest, doing nothing, just being alive- this doesn't take into account moving, being active etc etc. So don't use that as a base line.
Work out your Total Daily Energy Expenditure (TDEE)- this will give you calories you use in a normal day- then take this figure and knock off 500.

You can work it both ways- either 500 off your TDEE inclusive of exercise, or 500 off the TDEE + exercise (so more than 500 deficit on these days). I'd tend to drop 500 off my TDEE, and + exercise on top of that - but if you're burning loads of cals (probably unlikely) you may not want to do that, or go somewhere in between.

However- don't worry, most of the TDEE calculators allow for exercise to be added, so you don't need to worry, they just give you the final figure for you to knock 500 off. Be wary though, the calculators are just estimates, so you may need to adjust to suit you.

https://www.bodybuilding.com/fun/calculate-your-to...

Edited by didelydoo on Wednesday 18th December 10:06