I need some advice as a guy whom doesn’t have the words Cardio or cutting in his vocabulary.
I have been obsessed with size my entire fitness journey and today it occurred to me I would like to actually look good this summer. I really don’t want to lose size.
6”3 235 lbs, 24 Y/O
I’m looking at cutting out all basic Carbs (rice, potatoes etc.) and including cardio for 20 mins 3 times a week. Treadmill probably. Is this gonna make be look tiny? I’ve always been extremely apprehensive about guys talking about cutting before they have actual muscle mass and I can’t tell anymore if I’ve achieved the size and a cut will make me look better or if I’m deluding myself.
Please have a look at my pics and give me some feedback and criticism.
1rm maxes are approximately
Bench 255
Squat 360
Dead 405
Or… you could put your protein up to 200g daily, fats at 50-60g daily, and carbs at like 100-200g daily, and still lose weight.
Cutting carbs works okay, but it doesn’t leave you with much for learning how to eat carbs once you reintroduce them. Carbs aren’t the enemy, they’re our delicious and anabolic friends - when used appropriately.
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Ok…. What do you think about intermittent fasting?
It’s a great tool (read: lifestyle change) that is easy to adopt and stick to during and post-diet. Easy to comply with, easier to meal prep and plan, but no significant added benefits outside of being a method to reduce caloric intake.
There are a lot of claims about this, but most are pushed by those who would benefit financially from doing so.
Like I said, it works, and those who use IF tend to have better results in 1) losing weight and 2) keeping weight off, but there is nothing magical about it; a deficit must still be achieved.
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I only make suggestions, and I am a tad older, but why don’t you either take a look at Killing Fat by Dr. Ellington Darden, or his Body Fat Breakthrough. They are calorie reduction plans with, I want to say, 2 HIT workouts a week. I am currently on the Still Living Longer Stronger plan, which is similar in regards to diet, but the workout scheme is different. I do two Tabata days as well, but that is my choice and not part of the program, though, at least in Still Living Longer Stronger it is suggested to walk a mile 1/2 hour after a meal. SLLS is geared more toward the late middle age trainee, but The Body Fat Breakthrough and Killing Fat are set up for anyone. Good Luck, I hope the best for you.
Edit: In both books, cutting carbs is not part of the plan. In fact he suggests 50% carbs, 25% protein and 25% fat intake.
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what does your training look like over the week, be specific.
do you work on your feet or at a desk?
would you describe yourself as active or sedentary?
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My phone would tell me that this far in 2024 I’ve averaged 12000 steps per day. So I’d say fairly active, I literally don’t watch tv or play video games anything like that outside of work, and at work I’m walking and on physically working.
It has sort of occurred to me that aside from high rep squats, I don’t do anything that really raises my heart rate and so some cardio might go a long way.
Right now I’m basically doing a push/pull/legs everyday generally with having a heavy day like 5x5 followed by a lighter day like 3x12 type rep scheme.
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lay out each day. be specific. sets, reps, movement. one full seven day week
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are you tracking your food?
what are your macros right now?
what did you eat the last three days?
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This is what you WON’T eat: what WILL you eat?
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From my note book over the last week
Tuesday: Bench 210 5x5
OHP 75 3x10
Tri extension 3x10-12
Tri push downs 3x10-12
Wendsay: From the Floor BB row 155 3x12
Lat Pull down 3x12
Lat Pull down behind the neck 3x12
Various bicep curls
(Don’t know why but this is usually always my back day and my back pumps are crazy and definitely my strongest point physique wise)
Thursday: squat 225 one set of 17 (after a few warm up sets) goal has been 20 for a while. Getting close
Friday: bench 155 1x17, 1x15, 1x12, 1x10
OHP 75 2x10
Tri extension, push downs.
(This was a really strange way to bench but I was hungover that day and wanted to just punish it out of me
Saterday: From the Floor BB row 155 3x12
Lat Pull down 3x15
Lat Pull down behind the neck 3x12
Various bicep curls
Sunday: Squat 225 1x5
275 1x5
295 1x5
Monday: bench 155 1x10
185 1x10
225 1x5
135 1x 12
OHP 75 2x10
Triceps
Now that I’ve type this out and reviewed it looks sort of silly. You could say I’m in between inspiration on programming I suppose.
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This site is the shit, you guys are awesome.
Diet is usually 4 eggs a day, a pack of bacon or a lb of sausage (seriously) . Around 400 g of yogurt (with sugar because it’s what we have at work, will look into changing), huge dinner of rice, pasta and some meat.
I drink a lot when I’m not working. Way too much. Like 6-12 beers on a non work night is very typical and I know it’s probably the one huge issue in my diet. I’m just going to flat out quit.
I also drink a litre of 2 % milk everyday. For the nutrition only, I should probly cut this out also
Knock this off. Cutting carbs and eating bacon by the pack and sausage by the pound in the pursuit of leanness is bonkers, and I say that as a dude that eats no plants or carbs.
Treat bacon and sausage like meat candy: a treat, not a staple. Switch to an unprocessed meat. Steak and eggs are a classic breakfast. Ground beef and eggs is a budget version of steak and eggs (chopped steak). Chicken and eggs is deliciously cruel.
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“milk is specifically designed for making mammals fatter.”-T3hPwnisher
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Don’t do this for six weeks.
see the difference in your body.
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I wanted to update this thread today.
I took some advice in here and have quit drinking for 20 days. I’ve been fasting untill 6pm with the exception of work mornings when I eat a bunch of eggs at 4 am.
I feel god damn amazing and I give thanks to the fasting, but it’s probly mostly the drinking.
More to come.
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Did you end up changing your lifting program at all?
No. Not really.
Still push pull legs repeat, though my previous goal was typically 5 lb + every workout untill I can get 3 sets of 5, and then take some amount of weight off and untill it’s basically 3 sets of 12 and keep ramping that way.
I really don’t feel that I have the potential for those strength gains while I’m depleted. I’m typically a huge eater, like eat myself dead 3x a day easily and this is truly the first time I’ve ever felt hunger, and it’s weird but cool and fun in a way that’s hard to explain
