Lose Fat, Build Muscle, Training, Diet, Free Advice And Help
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So Thought id be a good samaritan and provide some help for you guys just starting your diets or are just not very knowledgeable on the subject.
I am by no means an expert but I have been doing this for quite a long time and have gotten in pretty good shape(drug free) and will provide anyone with questions on losing fat, gaining muscle etc some answers.
So, here is a picture of me last year on the 1st January 2016
And here is a picture of me 4 months later...
And 5 months later...
And before anyone says "you dont train legs"...
So, any questions just ask, no question is stupid, ill try to help as best I can, even if you have yet to start and now you feel like you might, I will try my best!
Maybe someone could even help me in something I am less knowledgeable about i.e. buisness, houses, finance!
I am by no means an expert but I have been doing this for quite a long time and have gotten in pretty good shape(drug free) and will provide anyone with questions on losing fat, gaining muscle etc some answers.
So, here is a picture of me last year on the 1st January 2016
And here is a picture of me 4 months later...
And 5 months later...
And before anyone says "you dont train legs"...
So, any questions just ask, no question is stupid, ill try to help as best I can, even if you have yet to start and now you feel like you might, I will try my best!
Maybe someone could even help me in something I am less knowledgeable about i.e. buisness, houses, finance!
Without sounding like a doughnut, can I ask what your motivation is and where does this end for you? When do you see yourself reaching the "maintenance" regime?
Much as I like to stay in shape and fit and healthy, I find this low bf and "ripped" look ugly. But that's just me, and I mean no offence.
But well done on your endeavours!
Much as I like to stay in shape and fit and healthy, I find this low bf and "ripped" look ugly. But that's just me, and I mean no offence.
But well done on your endeavours!
A I've had to stop running and cycling due to injury recently, I'm suddenly piling on the pounds and need a new "challenge".
So, other than moving weights about, what is your basic routine? ie. lots of reps of middle-size weights, few reps of ludicrously heavy weights?
And what sort of diet are you looking at? low fat? low carb? low everything?
So, other than moving weights about, what is your basic routine? ie. lots of reps of middle-size weights, few reps of ludicrously heavy weights?
And what sort of diet are you looking at? low fat? low carb? low everything?
MYOB said:
Without sounding like a doughnut, can I ask what your motivation is and where does this end for you? When do you see yourself reaching the "maintenance" regime?
Much as I like to stay in shape and fit and healthy, I find this low bf and "ripped" look ugly. But that's just me, and I mean no offence.
But well done on your endeavours!
Well ive been saying im going to compete in mens physique for a few years but always seems to bottle it last few weeks before the show so normally that is my motivation.Much as I like to stay in shape and fit and healthy, I find this low bf and "ripped" look ugly. But that's just me, and I mean no offence.
But well done on your endeavours!
WestyCarl said:
OK, I'll start real basic.
How many gym sessions/time per week have you been doing?
p.s. great transformation
So (joke) Normally 5 times per week but in all honesty sometime ill go 3 times sometimes 7 so i dont really have a set amount of days I just listen to my body, if im crippled ill give it a miss type thing.How many gym sessions/time per week have you been doing?
p.s. great transformation
boyse7en said:
A I've had to stop running and cycling due to injury recently, I'm suddenly piling on the pounds and need a new "challenge".
So, other than moving weights about, what is your basic routine? ie. lots of reps of middle-size weights, few reps of ludicrously heavy weights?
And what sort of diet are you looking at? low fat? low carb? low everything?
If that goal is to achieve muscle hypertrophy (gain muscle) then I like to work in the 5-8 reps range as this has worked best for me personally. Any weight that you can lift 15 reps with just simply isnt heavy enough the put enough stress on your muscles and therefore wont make them grow, but on the other hand id say anything under 4-5 reps is more joints and not really stressing the muscles enough for growth. So, other than moving weights about, what is your basic routine? ie. lots of reps of middle-size weights, few reps of ludicrously heavy weights?
And what sort of diet are you looking at? low fat? low carb? low everything?
For diet, I follow a basic IIFYM style diet(google it if you dont know what it is) basically i eat 3000kcals per day tracked via MYFITNESSPAL and aim for 200g protein, which works out at 800kcal so i eat 2200kcal worth of what ever i want for the rest of the day.
Low fat/low carb has its place but unless you are really lean and want to get from say 10% bodyfat to 6% bodyfat its not really relevant.
Hope this helps!
Well questions from me based on my experience.
1. What Rep x set ranges do you use? I find 5 rep sets give my joints hell so I use 8 for compound lifts or 12 for assistance.
2. Diet - I find it real hard to hit 2800+ Cals a day all clean. You just get sick of eating and are always full. Plus eating every 2 hours is not exactly convenient.
3. Have you had to work around any muscle or posture issues? I love squats but for me I simply can't do them without injuring my back. In my case I have anterior pelvic tilt which means my back gets fried no matter how good my form is 😥
1. What Rep x set ranges do you use? I find 5 rep sets give my joints hell so I use 8 for compound lifts or 12 for assistance.
2. Diet - I find it real hard to hit 2800+ Cals a day all clean. You just get sick of eating and are always full. Plus eating every 2 hours is not exactly convenient.
3. Have you had to work around any muscle or posture issues? I love squats but for me I simply can't do them without injuring my back. In my case I have anterior pelvic tilt which means my back gets fried no matter how good my form is 😥
stargazer30 said:
Well questions from me based on my experience.
1. What Rep x set ranges do you use? I find 5 rep sets give my joints hell so I use 8 for compound lifts or 12 for assistance.
2. Diet - I find it real hard to hit 2800+ Cals a day all clean. You just get sick of eating and are always full. Plus eating every 2 hours is not exactly convenient.
3. Have you had to work around any muscle or posture issues? I love squats but for me I simply can't do them without injuring my back. In my case I have anterior pelvic tilt which means my back gets fried no matter how good my form is ??
How old are you? Why do you think your pelvis is tilted? 1. What Rep x set ranges do you use? I find 5 rep sets give my joints hell so I use 8 for compound lifts or 12 for assistance.
2. Diet - I find it real hard to hit 2800+ Cals a day all clean. You just get sick of eating and are always full. Plus eating every 2 hours is not exactly convenient.
3. Have you had to work around any muscle or posture issues? I love squats but for me I simply can't do them without injuring my back. In my case I have anterior pelvic tilt which means my back gets fried no matter how good my form is ??
stargazer30 said:
Well questions from me based on my experience.
1. What Rep x set ranges do you use? I find 5 rep sets give my joints hell so I use 8 for compound lifts or 12 for assistance.
2. Diet - I find it real hard to hit 2800+ Cals a day all clean. You just get sick of eating and are always full. Plus eating every 2 hours is not exactly convenient.
3. Have you had to work around any muscle or posture issues? I love squats but for me I simply can't do them without injuring my back. In my case I have anterior pelvic tilt which means my back gets fried no matter how good my form is ??
Rep wise 5-8 ^ look up at the above post for abit more explanation.1. What Rep x set ranges do you use? I find 5 rep sets give my joints hell so I use 8 for compound lifts or 12 for assistance.
2. Diet - I find it real hard to hit 2800+ Cals a day all clean. You just get sick of eating and are always full. Plus eating every 2 hours is not exactly convenient.
3. Have you had to work around any muscle or posture issues? I love squats but for me I simply can't do them without injuring my back. In my case I have anterior pelvic tilt which means my back gets fried no matter how good my form is ??
Dont worry about eating clean all the time, obviously you want to try and eat clean but its not essential, a calorie is a calorie regardless if its from a mars bar or a chicken breast, its not important.
Kind of have lower back issues but its normal to be honest the lower back is constantly in use and gets a beating so its just one of them things but other than that, not really, maybe a few niggles here and there. Id say just do front squats as it does not effect the lower back the same and also goblet and hack squats might be a good idea.
markcoznottz said:
How old are you? Why do you think your pelvis is tilted?
40 in June. Being doing gym just over a year and never exercised before that. I do a desk job and I can clearly see the tilt in my pelvis. The tilt makes your butt stick out and your belly even if you don't have much of a belly. Have had an aching back for years, it's part and parcel of the same condition I think.I'm trying to correct it by strengthening my glute, abs and hamstrings whilst stretching my hip flexors but squats are out for now. I've been doing weighted lunges and leg press instead.
stargazer30 said:
markcoznottz said:
How old are you? Why do you think your pelvis is tilted?
40 in June. Being doing gym just over a year and never exercised before that. I do a desk job and I can clearly see the tilt in my pelvis. The tilt makes your butt stick out and your belly even if you don't have much of a belly. Have had an aching back for years, it's part and parcel of the same condition I think.I'm trying to correct it by strengthening my glute, abs and hamstrings whilst stretching my hip flexors but squats are out for now. I've been doing weighted lunges and leg press instead.
stargazer30 said:
40 in June. Being doing gym just over a year and never exercised before that. I do a desk job and I can clearly see the tilt in my pelvis. The tilt makes your butt stick out and your belly even if you don't have much of a belly. Have had an aching back for years, it's part and parcel of the same condition I think.
I'm trying to correct it by strengthening my glute, abs and hamstrings whilst stretching my hip flexors but squats are out for now. I've been doing weighted lunges and leg press instead.
Have you read articles by Bret COntreas?I'm trying to correct it by strengthening my glute, abs and hamstrings whilst stretching my hip flexors but squats are out for now. I've been doing weighted lunges and leg press instead.
https://bretcontreras.com/squat-biomechanics-butt-...
https://bretcontreras.com/exciting-new-glute-resea...
The problem is that we are all different ages and have different genetic profiles and responses to training.
I gain literally zero weight from lifting in the 5-8 rep range, no matter how much I eat. I gain a little bit of muscle with higher reps, but I mostly just get stronger. And I need about 4,000 calories a day to put on muscle, which is intolerably dull. We all respond differently to stimulus.
It was very different when I was 19. I gained about 8 kg of muscle in a year with barely any attention to diet and fairly s
t training. Testosterone is awesome.
For almost all men, getting properly ripped is a lesson in diminishing returns. Our bodies do not want to be that lean and fight back hard. I find 11 % body fat very easy to obtain and 10 % bloody hard. Others find a similar thing at around 13% or 15%.
The OP is either very genetically gifted or tries a little harder than he is letting on.
I gain literally zero weight from lifting in the 5-8 rep range, no matter how much I eat. I gain a little bit of muscle with higher reps, but I mostly just get stronger. And I need about 4,000 calories a day to put on muscle, which is intolerably dull. We all respond differently to stimulus.
It was very different when I was 19. I gained about 8 kg of muscle in a year with barely any attention to diet and fairly s
t training. Testosterone is awesome. For almost all men, getting properly ripped is a lesson in diminishing returns. Our bodies do not want to be that lean and fight back hard. I find 11 % body fat very easy to obtain and 10 % bloody hard. Others find a similar thing at around 13% or 15%.
The OP is either very genetically gifted or tries a little harder than he is letting on.
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