JC - Getting Lean.

Bigger Stronger Leaner Competitive Bodybuilding
1

500×1110 177 KB

Hi there,

I need some advice, among other things. I guess I’m looking for a better sense of direction when it comes to my training goals. Here’s some background information:

TRAINING HISTORY: I’m almost 25 years old and I live in Australia. I’ve got a couple of year of martial arts training behind me, but no longer do it. These days my training mainly consists of tricking (a mix of martial arts and gymnastics), mountain biking and weight training.

GENETICS: I’ve always been, what I’d consider a little over weight. I’ve had a bit of a pot belly for as long as I can remember. My weight tends to collect around my mid-section, and my thighs. My heritage is mainly Sicilian, but also a bit English and Irish. I find it pretty easy to gain muscle, but the fat comes fast as well, if I eat bad and get slack with excercise. So I guess I’m a little more mesomorphic and ectomorphic than I would be endomorphic.

DIET AND HABITS: I’ve always been into regular excercise, so that is no problem. As for diet, I’m not allergic to anything that I know of, and I don’t dislike any food. I really like salad though, so that is probably a good thing. :slight_smile: I eat pretty clean most of the time. I currently supplement my diet with multivitamin, vitamin c, glucosamine sulphate, flax seed oil, and animal flex.

Attached are some pictures of me.

December 2005 is about 14 months ago before I started gym. June is 6 months later after some bulking. December 2006 was just before Xmas 2006 after a bit of cutting.

GOAL: Get lean. That’s it. I don’t want to get freaky huge. I’d just like to lean enough to be able to see ALL of my abs. Anything else is a bonus. I’m big enough as it is I think. I’ve got from large shirts to extra large; so that’s enough muscle for me!

TRAINING PLAN: At the moment I do a split routine at the gym 4 days a week (upper body twice a week and lower body twice a week, yes I do do squats and deadlifts). I do mountain biking for cardio at least 4 days a week, and tricking once or twice a week.

Oh I might add that I’m also a drummer - so for tricking and drumming I require fast twitch muscles! Which is fine, 'cause I hate distance running! I much prefer sprinting. But I’d take riding over any form of running any day, as I find running too stressful on the knees.

So my question is, what do I need to do to get lean, and stay lean? I want to end up looking something like this:

What do I need to do to get where I want to go, and what sort of timeframe am I looking at? Is a calorie restricted diet of vegetables, meats and whey shakes going to get me the lean look I desire? I understand products like HOT-ROX Extreme can help, but do I really need them? And if I do, when I get lean, will I need to continue taking them?

Thanks very much for your help, and I look forward to hearing your advice.

JC

2

have you even used the search function on this website? how bout you do that or go to the Are You a Beginner 2 thread at the top

3

That’s hardly fair.

He has clearly spent time formulating that post. Given you stats and pictures over time as opposed to just one.

Give him a fucking break. He posted in the beginners thread as a beginner asking for constructive advice.

4

I’m actually in a similar situation in terms of genetics. I’m doing Berardi’s get shredded diet ( http://www.T-Nation.com/readTopic.do?id=1150209 ), combined with Cosgrove’s Afterburn II. Its working great, but I am pretty masochistic!

I would definitely recommend:

HIIT and BB complexes instead of longer mountain biking (I’m guessing its longer; this will help your tricking as well)

BCAAs, creatine, fish oils, a greens supplement, Power Drive

Lowering kcals and eliminating fruits, starches and PWO carbs

A refeed every couple of weeks

Being super strict for the duration; attack it with everything you’ve got

I think in 12 weeks you could get pretty ripped. Then you can gradually add back the PWO carbs, fruits etc

5

[quote]Vietnow wrote:
That’s hardly fair.

He has clearly spent time formulating that post. Given you stats and pictures over time as opposed to just one.

Give him a fucking break. He posted in the beginners thread as a beginner asking for constructive advice.[/quote]

if he had he would have read about the T-Dawg diet as an option for getting lean…oh wait to be like you:fuck fuckity fuck fuck fuck.

6

[quote]justincataldo wrote:
Hi there,

I need some advice, among other things. I guess I’m looking for a better sense of direction when it comes to my training goals. Here’s some background information:

TRAINING HISTORY: I’m almost 25 years old and I live in Australia. I’ve got a couple of year of martial arts training behind me, but no longer do it. These days my training mainly consists of tricking (a mix of martial arts and gymnastics), mountain biking and weight training.

GENETICS: I’ve always been, what I’d consider a little over weight. I’ve had a bit of a pot belly for as long as I can remember. My weight tends to collect around my mid-section, and my thighs. My heritage is mainly Sicilian, but also a bit English and Irish. I find it pretty easy to gain muscle, but the fat comes fast as well, if I eat bad and get slack with excercise. So I guess I’m a little more mesomorphic and ectomorphic than I would be endomorphic.

DIET AND HABITS: I’ve always been into regular excercise, so that is no problem. As for diet, I’m not allergic to anything that I know of, and I don’t dislike any food. I really like salad though, so that is probably a good thing. :slight_smile: I eat pretty clean most of the time. I currently supplement my diet with multivitamin, vitamin c, glucosamine sulphate, flax seed oil, and animal flex.

Attached are some pictures of me.

December 2005 is about 14 months ago before I started gym. June is 6 months later after some bulking. December 2006 was just before Xmas 2006 after a bit of cutting.

GOAL: Get lean. That’s it. I don’t want to get freaky huge. I’d just like to lean enough to be able to see ALL of my abs. Anything else is a bonus. I’m big enough as it is I think. I’ve got from large shirts to extra large; so that’s enough muscle for me!

TRAINING PLAN: At the moment I do a split routine at the gym 4 days a week (upper body twice a week and lower body twice a week, yes I do do squats and deadlifts). I do mountain biking for cardio at least 4 days a week, and tricking once or twice a week.

Oh I might add that I’m also a drummer - so for tricking and drumming I require fast twitch muscles! Which is fine, 'cause I hate distance running! I much prefer sprinting. But I’d take riding over any form of running any day, as I find running too stressful on the knees.

So my question is, what do I need to do to get lean, and stay lean? I want to end up looking something like this:

What do I need to do to get where I want to go, and what sort of timeframe am I looking at? Is a calorie restricted diet of vegetables, meats and whey shakes going to get me the lean look I desire? I understand products like HOT-ROX Extreme can help, but do I really need them? And if I do, when I get lean, will I need to continue taking them?

Thanks very much for your help, and I look forward to hearing your advice.

JC[/quote]

Good transformation. Dont worry about the haters, not all of us can be as gifted as that one guy obviously.

7

[quote]Easy E wrote:
justincataldo wrote:
Hi there,

I need some advice, among other things. I guess I’m looking for a better sense of direction when it comes to my training goals. Here’s some background information:

TRAINING HISTORY: I’m almost 25 years old and I live in Australia. I’ve got a couple of year of martial arts training behind me, but no longer do it. These days my training mainly consists of tricking (a mix of martial arts and gymnastics), mountain biking and weight training.

GENETICS: I’ve always been, what I’d consider a little over weight. I’ve had a bit of a pot belly for as long as I can remember. My weight tends to collect around my mid-section, and my thighs. My heritage is mainly Sicilian, but also a bit English and Irish. I find it pretty easy to gain muscle, but the fat comes fast as well, if I eat bad and get slack with excercise. So I guess I’m a little more mesomorphic and ectomorphic than I would be endomorphic.

DIET AND HABITS: I’ve always been into regular excercise, so that is no problem. As for diet, I’m not allergic to anything that I know of, and I don’t dislike any food. I really like salad though, so that is probably a good thing. :slight_smile: I eat pretty clean most of the time. I currently supplement my diet with multivitamin, vitamin c, glucosamine sulphate, flax seed oil, and animal flex.

Attached are some pictures of me.

December 2005 is about 14 months ago before I started gym. June is 6 months later after some bulking. December 2006 was just before Xmas 2006 after a bit of cutting.

GOAL: Get lean. That’s it. I don’t want to get freaky huge. I’d just like to lean enough to be able to see ALL of my abs. Anything else is a bonus. I’m big enough as it is I think. I’ve got from large shirts to extra large; so that’s enough muscle for me!

TRAINING PLAN: At the moment I do a split routine at the gym 4 days a week (upper body twice a week and lower body twice a week, yes I do do squats and deadlifts). I do mountain biking for cardio at least 4 days a week, and tricking once or twice a week.

Oh I might add that I’m also a drummer - so for tricking and drumming I require fast twitch muscles! Which is fine, 'cause I hate distance running! I much prefer sprinting. But I’d take riding over any form of running any day, as I find running too stressful on the knees.

So my question is, what do I need to do to get lean, and stay lean? I want to end up looking something like this:

What do I need to do to get where I want to go, and what sort of timeframe am I looking at? Is a calorie restricted diet of vegetables, meats and whey shakes going to get me the lean look I desire? I understand products like HOT-ROX Extreme can help, but do I really need them? And if I do, when I get lean, will I need to continue taking them?

Thanks very much for your help, and I look forward to hearing your advice.

JC

Good transformation. Dont worry about the haters, not all of us can be as gifted as that one guy obviously.[/quote]

how am i a hater? when did i say he wasn’t doing great? geez attack my character by putting words in my mouth why don’t you? geez you could run for office with that kind of skill

8

good progress man. I’d think that just eating clean and eating a decent amount of food and working out would keep you lean, but then again who am i to talk, i have yet to see my abs in my life.

Oh yea…im part Sicilian as well, what town are you/your parents from?? My dad is from Delia and my mom is from Pagino(dont know if i spelt it right…)

9

[quote]begginer13 wrote:
Oh yea…im part Sicilian as well, what town are you/your parents from?? My dad is from Delia and my mom is from Pagino(dont know if i spelt it right…)[/quote]

My great grandfather came to Australia from Sicily. I don’t know which town he came from no, sorry. :frowning:

Thanks very much for your help everyone. VorteX - that get shredded diet looks pretty good. Easier than Velocity! I’ll certainly look at doing something like that, and will post my results.

Thanks again! :slight_smile:

10

How are you getting on?

11

Not too good at the moment - I’ve got a knee injury which is holding me back from doing cardio and lower body weights. :frowning:

12

440×546 129 KB

I’ve come to the realization that tricking and martial arts are activities which aren’t really geared towards my body type. Instead, I’ve switched to mountain biking, as I quite enjoy riding.

My question now is, what do I need to involve in my weights program to get that lean muscular look which will help with riding?

Would I just need to concentrate on compound movements (squats, deads, bench presses, lat-pull downs, etc)?

13

How does looking lean and muscular help with riding?

14

[quote]fightingtiger wrote:
How does looking lean and muscular help with riding?[/quote]

You’ll be lighter and thus don’t have to generate as much energy to ride faster? Plus being leaner (usually) means that you have good aerobic conditing and that really helps on the bike.

15

Always been overweight =/= genetics.

16

True, but I have to work with the genetics I’ve got.

What would be a good calorie deficit? I’m finding that 1800 isn’t working.

17

With your schedule you might consider DC (DogCrapp) training. Do a search on here or Google it.

18

DC is not geared towards those with athletic goals. He would be better off using an approach geared twoards athletes other than bodybuilders.

19

[quote]blueknight wrote:
With your schedule you might consider DC (DogCrapp) training. Do a search on here or Google it.[/quote]

I cringed when I saw that recommendation. DC is about gaining mass for experienced people interested in soley bodybuilding.

OP good job on your prgress in your first post. Good luck with your goals.

20

[quote]justincataldo wrote:
I’ve come to the realization that tricking and martial arts are activities which aren’t really geared towards my body type. Instead, I’ve switched to mountain biking, as I quite enjoy riding.

My question now is, what do I need to involve in my weights program to get that lean muscular look which will help with riding?

Would I just need to concentrate on compound movements (squats, deads, bench presses, lat-pull downs, etc)?[/quote]

In your case, in my opinion, total body training would be most useful. For sports performance like biking isolation exercises don’t make a lot of sense so yes, big compound movements, mostly. I would say check some of Waterbury’s articles for something that catches your eye.