pic
pic
dude by the looks of those pics it just looks like you need to build more lean muscle mass.
what does your curremt training program look like?
what cardio are you doing?
I would also suggest that you drop your carbs by 100 g and increase your protein by 100 g and see how your body responds.
[quote]veritas83 wrote:
I would also suggest that you drop your carbs by 100 g and increase your protein by 100 g and see how your body responds.
[/quote]
please stop giving advice like this to someone who has suffered from anorexia, and is possibly likely to relapse.
And, I hope no one makes a comment on his BF levels as well from the pics.
I would like to know what your training routine looks like. I think you should focus on gaining muscle more than losing fat at this point. Starting Strength is a great program and it will build a good base for any other strength/conditioning program you do.
I also agree that you should bring up these issues with your doctor. Underwater measurements are about as accurate as you’re gonna get unless you get a DEXA scan…which I would recommend if you have access to one. It is a really cool thing!
[quote]jehovasfitness wrote:
veritas83 wrote:
I would also suggest that you drop your carbs by 100 g and increase your protein by 100 g and see how your body responds.
please stop giving advice like this to someone who has suffered from anorexia, and is possibly likely to relapse.
And, I hope no one makes a comment on his BF levels as well from the pics.[/quote]
fair enough jehovas fitness I was just giving him my opinion on what I saw at his diet.
If he replaces his carbs with protein there isnt much of a change in his energy intake, so I saw no harm in what I said.
to the op good luck with your goals, I dont see anything wrong with you in your pics. You look perfectly healthy.
keep going at it mate
1g of carbs is 4cal (roughly)
1g of prot is 4cal (roughly)
I agree, as long as he REPLACES, instead of DISPLACES or REMOVES his carb intake with protein, he should be fine, and in fact I would be replacing another 50g of carbs with fats - (something like a 2:2:1 ratio in grams) - (jzap624 if you dont understand this reasoning you should read more articles on diet in our Beginners stickies.)
A MUST read
http://www.T-Nation.com/tmagnum/readTopic.do?id=640350
Massive Eating: I, Caloric Needs
Massive Eating: II, Meal Combinations and Individual Differences
You are NOT fat in any degree, you are lacking in muscle. You will start to see your abs when you start to see your pecs = put on 20lb of lean muscle mass.
Start on Rippetoes Starting Strength and then WS4SB or something like that. Yes it is very generic advice, but take it. Once you understand the REASON behind the FORMAT of the eating, like insulin sensitivity, caloric needs to build muscle, and the reason behind the format of the training you can change things around yourself.
Until then, the articles you find in the beginners stickies are a goldmine of information you probably have not read, information that is converse to crap you will read in Men’s Health, and magazines like that.
[quote]jzap624 wrote:
Actucally I am seen a professional for the anxiety that I sometimes get. I have also had a long bout with insomnia with I am also discussing, although we dont talk about my weight. It just gets me angry that I am following the rules that should get me to a lean body, but it just doesnt work. I have been patient and I havent cheated or taken any shortcuts, I have sacrified much. so far, all for not.[/quote]
U have sacrificed, but made that sacrifice in a misled way… if u hav used ur determination to train and abide by the bodybuilding lifestyle, u would b ripped right now…
i would suggest u read a couple of articles by Coach Tibadeau posted in the Article library, make sure u look at Nutrition for Newbies as well as Training for Newbies
Good luck, and remember, eating less will not giv u less body fat. Exercising excessively does not work because in bodybuilding excercise is the STIMULUS, growth occurs when u are ADAPTING to the exercise when RESTING.
The way to go is to pack on lots of muscle by maintaining a caloric surplus, which would eventually giv u the desired physique by revamping ur metabolism
[quote]ahu2468 wrote:
Hey buddy i feel ya… was in the same situation except the anorexia hit in high school. Although I didn’t go as far down in weight as you did (I was around 120 for a 5’11’'), I certainly remember the mentality of, “Dang, I’m just skinny-fat now.” As Red04 said, just ease into it with good nutrition (better not less or more) and a workout plan to compensate for the added calories. As you let the body readjust itself, you’ll be pleasantly surprised by how it reacts physique-wise.
I may be jumping the gun here… but if you get a chance look at the G-Flux article written by Berardi here. The principles in it helped me anyways in reforming my screwed up metabolism. Good luck![/quote]
And it is IMPERATIVE the workout plan is Heavy weight training based with repetitions no higher than 15 reps.
No fasted cardio and limit cardio in general.
Eating after training will NOT lead to fat gain. 100% not. Keep the Post workout meal in the first 15 mins of finishing, at LEAST 25g of protein, at LEAST 25g of carbs and low fat. That is a MINIMUM of 200kcal for that 1 meal. never miss that meal. Along with breakfast it is a important one.
It is important as an ex-anorexic that you stick to these rules as they will make sure you keep hold/build the muscle you need to keep a healthy weight, get as lean as possible and achieve your goals.
Cardio is not the way, that you can trust.
Dont drop any meals, reduce portions if necessary. Do not drop below 12kcal per lb of total bodyweight without the advice and supervision of a professional.
I am a professional that is insured, qualified and experienced enough to give this training and diet advice. You do not have to follow my advice, but you are safe in doing so.
JJ
Do you know the value of cheat meals to making an anabolic metabolism?
[quote]jehovasfitness wrote:
veritas83 wrote:
I would also suggest that you drop your carbs by 100 g and increase your protein by 100 g and see how your body responds.
please stop giving advice like this to someone who has suffered from anorexia, and is possibly likely to relapse.
And, I hope no one makes a comment on his BF levels as well from the pics.[/quote]
Hey jehovasfitness, 3 points. 1) I will never, NEVER, go back to be an anorexic, I’ve learned my lesson, it was too painful for my family, destructive to my body and mind, and got me here, so no way, no more. “possibly likely to relapse” uhh, no. 2)All I’m askin for is advice, it doesnt mean I will follow it. I am already at 1g/per body mass and doubt to go too much higher let alone and another 100 grams. I’ve already tried low carb (not no carb) an that just me even weaker and fatter. 3) I am open to comments and critizims, that is why I have posted this and have come here to seek all your help, comments, advice, ect. By not responding, you cant really help me in amy way, can you?
[quote]forevernade wrote:
Do you know the value of cheat meals to making an anabolic metabolism?[/quote]
yes, a low caloric intake will supress your metabolism if kept for a while. weekly refeedings will “spike” up your anabolic metabolism. That is why I ramp up my kcals for two days out of the week to my mantence kcal intake to discourage, not starvation mode, but a depression in metabolism.
[quote]forevernade wrote:
1g of carbs is 4cal (roughly)
1g of prot is 4cal (roughly)
I agree, as long as he REPLACES, instead of DISPLACES or REMOVES his carb intake with protein, he should be fine, and in fact I would be replacing another 50g of carbs with fats - (something like a 2:2:1 ratio in grams) - (jzap624 if you dont understand this reasoning you should read more articles on diet in our Beginners stickies.)
A MUST read
http://www.T-Nation.com/tmagnum/readTopic.do?id=640350
Massive Eating: I, Caloric Needs
Massive Eating: II, Meal Combinations and Individual Differences
You are NOT fat in any degree, you are lacking in muscle. You will start to see your abs when you start to see your pecs = put on 20lb of lean muscle mass.
Start on Rippetoes Starting Strength and then WS4SB or something like that. Yes it is very generic advice, but take it. Once you understand the REASON behind the FORMAT of the eating, like insulin sensitivity, caloric needs to build muscle, and the reason behind the format of the training you can change things around yourself.
Until then, the articles you find in the beginners stickies are a goldmine of information you probably have not read, information that is converse to crap you will read in Men’s Health, and magazines like that.[/quote]
I will re-read these articles as a refresher, there is just so much information, but little for people in my situation.
You look like a typical skinny kid. Get over your fear of fat gain, train heavy, and eat a lot of (good) food.
There is your advice. Please follow it.
[quote] JJ wrote:
ahu2468 wrote:
Hey buddy i feel ya… was in the same situation except the anorexia hit in high school. Although I didn’t go as far down in weight as you did (I was around 120 for a 5’11’'), I certainly remember the mentality of, “Dang, I’m just skinny-fat now.” As Red04 said, just ease into it with good nutrition (better not less or more) and a workout plan to compensate for the added calories. As you let the body readjust itself, you’ll be pleasantly surprised by how it reacts physique-wise.
I may be jumping the gun here… but if you get a chance look at the G-Flux article written by Berardi here. The principles in it helped me anyways in reforming my screwed up metabolism. Good luck!
And it is IMPERATIVE the workout plan is Heavy weight training based with repetitions no higher than 15 reps.
No fasted cardio and limit cardio in general.
Eating after training will NOT lead to fat gain. 100% not. Keep the Post workout meal in the first 15 mins of finishing, at LEAST 25g of protein, at LEAST 25g of carbs and low fat. That is a MINIMUM of 200kcal for that 1 meal. never miss that meal. Along with breakfast it is a important one.
It is important as an ex-anorexic that you stick to these rules as they will make sure you keep hold/build the muscle you need to keep a healthy weight, get as lean as possible and achieve your goals.
Cardio is not the way, that you can trust.
Dont drop any meals, reduce portions if necessary. Do not drop below 12kcal per lb of total bodyweight without the advice and supervision of a professional.
I am a professional that is insured, qualified and experienced enough to give this training and diet advice. You do not have to follow my advice, but you are safe in doing so.
JJ[/quote]
I really agree with JJ on his points particularly the post workout drink and cardio mentality.
If your gonna do cardio do HIIT and keep it to 30 min sessions or sprint work, checkout Thibs running man article.
If you must do extended sessions of cardio go for a long walk.
[quote] JJ wrote:
ahu2468 wrote:
Hey buddy i feel ya… was in the same situation except the anorexia hit in high school. Although I didn’t go as far down in weight as you did (I was around 120 for a 5’11’'), I certainly remember the mentality of, “Dang, I’m just skinny-fat now.” As Red04 said, just ease into it with good nutrition (better not less or more) and a workout plan to compensate for the added calories. As you let the body readjust itself, you’ll be pleasantly surprised by how it reacts physique-wise.
I may be jumping the gun here… but if you get a chance look at the G-Flux article written by Berardi here. The principles in it helped me anyways in reforming my screwed up metabolism. Good luck!
And it is IMPERATIVE the workout plan is Heavy weight training based with repetitions no higher than 15 reps.
No fasted cardio and limit cardio in general.
Eating after training will NOT lead to fat gain. 100% not. Keep the Post workout meal in the first 15 mins of finishing, at LEAST 25g of protein, at LEAST 25g of carbs and low fat. That is a MINIMUM of 200kcal for that 1 meal. never miss that meal. Along with breakfast it is a important one.
It is important as an ex-anorexic that you stick to these rules as they will make sure you keep hold/build the muscle you need to keep a healthy weight, get as lean as possible and achieve your goals.
Cardio is not the way, that you can trust.
Dont drop any meals, reduce portions if necessary. Do not drop below 12kcal per lb of total bodyweight without the advice and supervision of a professional.
I am a professional that is insured, qualified and experienced enough to give this training and diet advice. You do not have to follow my advice, but you are safe in doing so.
JJ[/quote]
no, I have never or will never do the fasted-cardio route, which will eat my muscles very quickly. While it will burn fat, this plan will not work for me. as you will see in my training log, I do circut training 3 days a week and cardio 3 days a week. I also work as a parking enforcment officer at a college. I have the option of working on foot, on bike, or by cart. I usually choose the first two options. In other words, I burn alot of kcals at work too. I dont sit at a desk and Im always moving around. I will not drop below 1,900 Kcals. thats my rule, I jsut wont do it. But cutting cardio? I did that while trying to bulk up.
[quote]LankyMofo wrote:
You look like a typical skinny kid. Get over your fear of fat gain, train heavy, and eat a lot of (good) food.
There is your advice. Please follow it.[/quote]
I got over the fear of getting fat a while ago, now Im just angery at it. Look, im not trying to get to 3% bodyfat or anything, I just want to see my abs again. Doesnt 155lbs @ 7% bodyfat sound acceptable?
155lb @ 7% bf and your 5’10…
175lb after bulking @ 8% sounds better
Monday circuit (all weight training with a 60 minute max time limit and all starts and ends with 400 reps of jumping rope and 3 mins of static streaching)
Crunch 1x 20
Rev. crunch 1x 20
Side crunch 1x30 (bothsides)
Squats 1x10 @135
Pullups 1x5 @bodyweight
Standing DB press 1x12 @75
Cleans 1x12 @ 85
DB lunge 1x12 (each leg) @ 75
Curls 1x12 @82
Rest 2 mins and repeat 2 more times
Tuesday-cardio
5 minutes on aero-fit
25 minute on tread mill pre-programed to burn 300kcals in 30 minutes, mimicks uphill, slow, fast , intermedate speeds. I sweat but never out of breath
5 min on the punching bag
10 mintes on the aero-fit
Wednesday
Cable crunch 1x20
Dip bar crunch 1x20
Side bends 1x30
Front squats 1x10 @82
Bench press 1x10 @125
Chins 1x6 @ body weight
DB rows 1x9 @ 92
Roman DL 1x9 @ 125
Dips 1x8 @ body weight
Rest 2 mins and repeat 2 more times
Thursday
Aerofit 5 min
28 mins of HITT 2 mins @ 4 mph, 1 @ 7mph, 2 mins @ 4mph, 1 @ 8mph. So at the high peaks 7, 8, 9, 8, 7 ,6 mph
punchbag 5 minutes
calf rasies 3x15 @ 45lbs on one leg each leg, rest 45sec
aerofit 10 mins
Friday super sets Rest 60 sec in all super sets
A dead lifts 3x13 @135 rest 60sec
B1 cable rows 3x13 @80
B2 standing press 3x12 @85
C1 split squats 3x13 @20
C2 step ups 3x14 @20
D1 sledgehammers 3x12 @45
D2 sumo squats 3x12@ 190
Saturday cardio
Aero 5 min
Treadmill 30 mins 4 mph 2mins, 5mph 1mins, repeat till times up
Box 5 mins
Hanging abs 3x14
Russian twists 3x30 @10lbs plate