Hello,
Looking to get on a properly balanced diet and cardio/lift schedule. Back story and pics; I started running 4x wk @ 5-10 mi runs with weighted pack, it cut into my lifting, outcome a month later was loosing a huge amount of muscle mass but retaining any fat I had plus a little more added on in the lower belly; my legs got more muscular though. My diet hasnt been the best, remained at 200ibs(5ft10) during this, and lifted about 4x wk.
I need a proper macro count for my diet(please help), more muscle mass, and shred fat into lean muscle; ideally I want to stay at 190-200ibs.
Should I replace running for HIIT w/ weights(tabata w/ DB) or running? How much should I do cardio? MACROS??? Fyi I am deployed so I cant get crazy with diff types of food, but can keep a macro count. Pics: Now
Making three of the exact same posts in three different sections on the forum just makes you look like a troll.
This is an active forum and seldom do all of us miss a post.
As far the macros, there are tons of apps that can get you started. There is āNo secret ingredientā to make this happen FAST. It took a while to get where you are and you canāt unfuck yourself in a week or two.
Find a program you like and run with it, eat with a goal/purpose, and do some cardio/conditioning. Start a training log on here for accountability and so can we tell you when you are fucking up. Ya know, when things get hard and this new found motivation is gone.
A cycle can consist of sarms and many different prescribed pharmaceuticals, I dont take illicit drugsā¦ But, to deter the assumptions I fixed the post; thanks for your input.
I know to eat and train with a purpose and set personal goals, Ive been very active for years now. What Im asking is not for an obvious answer but more so scientific suggestions such as keeping an x amount of macro count with only running wouldnt be as ideal as lifting and doing hiit with x amount of train days and x amount of macros(thats just an example, not factual). If you can suggest any apps that are good for macros where you can set goals on them thatād be great or any other info. Thank you!
I like a 4 day/week program. This one is my all time favorite.
There literally no thought involved. Just plug in your numbers and do the work. Itās that simple. Wendler always recommends doing cardio/conditioning with lifting.
Im going to start a wkly 4x lift/3x cardio schedule with 30 mins of hiit or running for cardio. Im 200ibs and starting to intake 200g protein , 250 carbs, 70g fat and 2500 cal daily. This is a very similar macro count to the link you sent me
For what itās worth, I have been using Cronometer (free version) and it has been almost 100% accurate according to my settings and weight gain. This requires strict adherence though.
My before pics clearly show that I do know. As I said im on deployment w/ limited nutrition due to shortages of any healthy food and a heavy workload interfering w/ working out; I had to replace lifting with long distance runs due to my job, 2 months of that destroyed my years of hard work. Sarms was effective but a bit of a waste when I took, just had to see what the hype was. Ill check out myfitnesspal though, I downloaded nutrionix and it seems pretty good as well. Thank you for the macro count, it falls perfectly within what Id like to do. Im back on my grind this week now that I have the luxury
No the fuck it didnāt. You spent 2 months eating like shit, using your deployment as an excuse.
Take accountability for everything you can control, then watch yourself change into the physique you want to have. Blaming stuff on your deployment isnāt going to get you very far.
Iāve never known a deployment location that didnt have a gym either, but Iāll leave that alone. Curious what branch/MOS allows a full beard, sleeve tats these days, and height/weight to be 200lbs at 5ā10 as well, but itās been a bit since Iāve been āinā.
Good news is, you can get back to where you were, or better, with a solid diet and exercise regimen. HIIT would be a much better alternative to any form of distance cardio in terms of body composition.
P.S Stay the fuck away from SARMs. They are proven to work in LAB RATS and have absolutely 0 long term evidence that supports anything other than Natural Test suppression.
@Andrewgen_Receptors Im in the sniper section. When you operate with such a small section such as sniper sections there is absolutely no room for work/rest cycles, its work, sleep, and repeat. Idk if you ever been in a combat zone when its high risk and operating only in a team, theres no luxury time to work out; my runs I was doing was me sacrificing the 7 hours of sleep to 4 hours of sleep, that is called dedication to fitness, I gave up lifting due to cardio being a better avenue of fitness pertaining to my job. I make zero excuses. As for nutrition? Theres none at certain outstations when theres that common thing called shortages and your stuck eating nothing but bad carbs with pork pattys as your protein. Your talking to the wrong guy when you speak of the blame game. And no the fuck it didnt? Before pic of me in black shorts, im leanā¦ do i have a shredded 6 pack? No, but im lean and you can clearly see me in the white tank with arms shoulders and traps swoleā¦ I was well over the 1000ib club my fellow brother. Theres no need to try to have that david goggins no excuses talk to me when I live by that, as stated; it was just the nature of the beast. But I have more free time now and im back at with some good advice thanks to you guys.
Unless someone on your deployment had a literal gun to your head making you eat excess food - Iām still seeing this as excuses being made. But thatās not my problem to deal with.
The ālack of sleep+trainingā doesnāt mean much to me. Those who follow my log know why.
Sounds like you know what you need to do, so come back in 6 months and tell me I was wrong by showing us some updated pictures.
