I’ve lost more weight than I ever thought possible. On June 1, 2010 I was at 267lb. Today I am @ 195lb. Initially did aerobic and changed diet and that accounted for a lot of it. Then just did weights with no aerobic for 6+ months. Because of my success and a lot of personal stuff going on, for April I took the whole month off at the gym. When I left I was just doing a mix of machines and free weights and NO aerobics.
While the ladies are starting to really notice me (awesome), I still look like I’ve only been doing aerobic for the last year. My arms definitely have noticeable definition, but all other body parts are unimpressive.
Stats: 198lb. 5’10.5” and Body fat 18-20% Current BMR is 2000 cal per day.
Diet: When I was going to the gym just to lose weight, I had my diet down pretty well. Before break, I was at 2300-2500 cal/day with high protein (250gm per/day) and lower carbs (usually 90grams or less per day). See the below for my typical diet during the week. Extremely disciplined with very little ‘cheats.’
Here is the typical diet my 'cutting' phase:
The last two weeks at the gym, I tired the 8x8 lifting routine . It’s a rapid set with 8 reps, wait only 15 seconds before immediately going to the next set, for a rapid 8 sets for each major body part of he course of 3 days at gym. Pretty intense!! I saw more muscle gain in those 6 days total than in the last several months combined.
GOAL: Bulk up my chest and arms and I’d like to minimize my (still shrinking) spare tire/gut even more. All other body parts, I’m not so keen on bulking up at all, but I can’t just spot (right) so it will be a new full body workout. My legs have always been the most advanced part of my body, and not really looking for new muscle mass below the waist. A friend suggested starting easier with the 5x5 program for two weeks and then adjust.
Thoughts and problems: Well my body fat is a lot higher than others have assumed. It telling me 19.5% using the ‘Athlete’ setting on a Omron hand held BF measure. I think it gives me a ballpark for the % number, but know it’s not accurate. One of my ‘get fit’ mentors told me I should wait until my BF is down or below 15% before trying to start a bulking routine. I’m very happy with where my body is now, but obviously want to fill things out a bit more. I’m not trying to get on the cover of FLEX or anything to that level. I’d just like to lose as much fat around my belly as is possible and get actual muscle definition everything above my abs.
1. Should I go for another 2-4 weeks with a sane cutting program (that’s still healthy) to go down another few % points in BF and then start bulking? I’d rather not wait to start bulking.
2. I was never hungry on my ‘cutting diet’ until the last few weeks where I was always starving. While my BMR was 2000cal at the time, my body’s metabolism exploded in the last few weeks and I started getting more and more hungry. How many cals should I go to start a very targeted and limited bulking program? Go to 3500 cal per day?
3. I was doing a low carb/high protein diet before, how would this now change if at all?
This is how I look now NOT SUCKING ANYTHING IN:
While the ladies are starting to really notice me (awesome), I still look like I’ve only been doing aerobic for the last year. My arms definitely have noticeable definition, but all other body parts are unimpressive.
Stats: 198lb. 5’10.5” and Body fat 18-20% Current BMR is 2000 cal per day.
Diet: When I was going to the gym just to lose weight, I had my diet down pretty well. Before break, I was at 2300-2500 cal/day with high protein (250gm per/day) and lower carbs (usually 90grams or less per day). See the below for my typical diet during the week. Extremely disciplined with very little ‘cheats.’
Here is the typical diet my 'cutting' phase:
The last two weeks at the gym, I tired the 8x8 lifting routine . It’s a rapid set with 8 reps, wait only 15 seconds before immediately going to the next set, for a rapid 8 sets for each major body part of he course of 3 days at gym. Pretty intense!! I saw more muscle gain in those 6 days total than in the last several months combined.
GOAL: Bulk up my chest and arms and I’d like to minimize my (still shrinking) spare tire/gut even more. All other body parts, I’m not so keen on bulking up at all, but I can’t just spot (right) so it will be a new full body workout. My legs have always been the most advanced part of my body, and not really looking for new muscle mass below the waist. A friend suggested starting easier with the 5x5 program for two weeks and then adjust.
Thoughts and problems: Well my body fat is a lot higher than others have assumed. It telling me 19.5% using the ‘Athlete’ setting on a Omron hand held BF measure. I think it gives me a ballpark for the % number, but know it’s not accurate. One of my ‘get fit’ mentors told me I should wait until my BF is down or below 15% before trying to start a bulking routine. I’m very happy with where my body is now, but obviously want to fill things out a bit more. I’m not trying to get on the cover of FLEX or anything to that level. I’d just like to lose as much fat around my belly as is possible and get actual muscle definition everything above my abs.
1. Should I go for another 2-4 weeks with a sane cutting program (that’s still healthy) to go down another few % points in BF and then start bulking? I’d rather not wait to start bulking.
2. I was never hungry on my ‘cutting diet’ until the last few weeks where I was always starving. While my BMR was 2000cal at the time, my body’s metabolism exploded in the last few weeks and I started getting more and more hungry. How many cals should I go to start a very targeted and limited bulking program? Go to 3500 cal per day?
3. I was doing a low carb/high protein diet before, how would this now change if at all?
This is how I look now NOT SUCKING ANYTHING IN:
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