Are you on the right track?
I don’t wish to be harsh mate but at 150lbs after 1.5years of training I don’t really think that you can be.
Unless you are 5foot4.
If you are only squatting benching and deadlifting about 200lbs, the forget worrying about your fucking bodyfat.
Just eat eat eat and focus on getting stronger, MUCH stronger. Things never had to be this complicated. I fucked up my first years of training since I never grasped how truly simple it is.
I don’t post much but feel compelled.
OP - you say you are 6 foot tall (if my math is correct) and you weigh 150 lb.s. Recently, you lost weight but BF is going up 1%. And, your goals are to increase lean muscle, reduce BF, and not lose weight. Also, it looks like you are eating about 150 calories for breakfast and then nothing until your pre-workout meal at lunch.
My honest opinion is that you are confused about what you want to accomplish. I hardly beleive you should be concerned about BF and you are not eating enough to grow. You should be concerned about making progress in a given direction. You are going to stall if you continue doing what you are doing.
Does no one read? The little fellow’s breakfast consists of 5 egg whites and 1 whole egg.
Thats a whopping 130 calories with 20g of protein and then he wonders why he’s not gaining muscle etc etc etc
So we have a 6 foot 150 pound skinny fat guy eating a 130 calorie breakfast, sometimes skipping lunch and generally eating what every skinny fat south-asian dude seems to eat to stay skinny fat year round AND expects to make progress and posts on a site devoted to bodybuilding.
Of course the double dose of creatine will make up for the lack of nutrients right?
And oh yes, cottage cheese before bed, thats the missing piece of the puzzle, GENIUS!!!
OP - three truths for you to ponder:
Thats all I have to say, good luck.
Thanks for bringing this tread on track sam_sneed.
All…appreciate the advise, harsh as it may sound its absolutely true.
Takeaways for me are :
Once again thank you for the kick in the guts guys…i guess i needed that.
"I have lost about 10lbs and have actually increased my bf by about 1%. "
Not possible. Body fat isn’t easy to measure if you don’t know what you are doing. Dexa is the best, but it can still be off.
[quote]tribunaldude wrote:
Does no one read? The little fellow’s breakfast consists of 5 egg whites and 1 whole egg.
Thats a whopping 130 calories with 20g of protein and then he wonders why he’s not gaining muscle etc etc etc
So we have a 6 foot 150 pound skinny fat guy eating a 130 calorie breakfast, sometimes skipping lunch and generally eating what every skinny fat south-asian dude seems to eat to stay skinny fat year round AND expects to make progress and posts on a site devoted to bodybuilding.
Of course the double dose of creatine will make up for the lack of nutrients right?
And oh yes, cottage cheese before bed, thats the missing piece of the puzzle, GENIUS!!!
OP - three truths for you to ponder:
Thats all I have to say, good luck.[/quote]
Where do I sign up for your motivational course?
right here I guess…your blood boils and u can feel the rage.
tribunaldude out of curiosity did you vote bush and joe d plumber?
I tried to vote myself but met with stiff resistance. My message was too uplifting lol.
[quote]whehe wrote:
tribunaldude out of curiosity did you vote bush and joe d plumber?[/quote]
Op, eat more, and frequently. Get 1.5 times your BW in protein and add a product like Alpha Male or TRIBEX to your regimen. Try to gain strength regardless of your rep range.
Better?
[quote]whehe wrote:
tribunaldude out of curiosity did you vote bush and joe d plumber?[/quote]
A few things.
First off, you are a complete beginner, so this thread really should have been posted in the beginners forum. If you’re thinking something along the lines of “but I’ve been training for over a year, I’m not a beginner anymore”, then you might want to keep that to yourself. If you post stuff like this in here, you should expect to get torn to pieces.
Second, if all you took away from this is ‘Maybe I need a mid-morning snack’, then tribunaldude is right: you’re completely screwed. So don’t come back with smartass remarks to people who tell you the truth. You are six foot, 150 lbs and trying to lose weight? Have you read around here at all?
Third, shit. Upon further consideration, you’ve gotta be a troll. Nobody could be this dumb. If you are this dumb, give up. this isn’t for you.
Yossarian,
if only your iq was as much as you benched…then youd have some constructive advise instead of taking offense to smartass comments which were a swipe to other smartass comments.
I was here for advise…given straight up and clean not sprinkled with sarcasm and talk about genetics coming from an anthropoligical expert. So my 2c to you is shut the f$^K up if you have dont have anything to offer.
tribunaldude, thanks a ton mate for the advise.
tribunaldude…im not totally comfortable with the idea of t-boosters. in yer opinion is there enuf studies done that outlines its side effects?
What else can you recommend. I suppose thers a bit of fear speaking here
No, he’s no troll. Just misguided.
OP, visit the beginner’s section and read the stickies on nutrition.
I won;t comment/look on your training program since its your job to determine if youre able to milk progress on said program or not, and whether your body parts are receiving the intended stimulation from the movements you have chosen - and make changes. That said, following a pre-designed template is not a bad idea at your level.
[quote]Yossarian wrote:
Third, shit. Upon further consideration, you’ve gotta be a troll. Nobody could be this dumb. If you are this dumb, give up. this isn’t for you.[/quote]
[quote]whehe wrote:
Yossarian,
if only your iq was as much as you benched…then youd have some constructive advise instead of taking offense to smartass comments which were a swipe to other smartass comments.
I was here for advise…given straight up and clean not sprinkled with sarcasm and talk about genetics coming from an anthropoligical expert. So my 2c to you is shut the f$^K up if you have dont have anything to offer.
[/quote]
Don’t worry, my IQ is 120 (dumbells), so I am smrt.
ok, if you’re not a troll, try this: read. seriously, if you have read anything at all on this site about diet, you know that rice and lentils (on their own) are not going to get you anywhere. Skip the workout stuff and look to your diet.
At six foot 150, you are NOT in the ‘gotta cut to 8% bodyfat and then clean bulk’ category. You, my fine young friend, are in the ‘I need to eat and eat and eat and eat to gain muscle’ category. According to what you’ve posted, your diet is what’s holding you back.
Want an easy way to gain weight? Take one of your lentil and rice meals and add a pound of ground beef to it. Onions optional for taste. If you give your body the right nutrients, your body comp will improve as you gain muscle mass.
… or don’t.
Yossarian not convinced about your iq yet
read:
"At times il skip lunch otherwise = rice+beef or rice+lentils or rice+redkidney beans "
4PM protein shake
6PM Dinner - lamb cutlets+veggies or fish+veggies+ rice and lamb or rotis+veggies "
dont assume. Finally for saying it succinctly even tho it took you a while to get your words outta your high iq head
“You, my fine young friend, are in the ‘I need to eat and eat and eat and eat to gain muscle’ category. According to what you’ve posted, your diet is what’s holding you back.”
Thank you.
Man my breakfast is 1240 calories, after looking at your diet I’m pretty sure that’s more calories than you get for the entire day. Stop with all this diet crap, eat foods high in calories and eat a lot of them.
If you are adamant about having so many shakes, get ones that have plenty of carbs in them too, not just protein. You are starving yourself and your body is reacting accordingly.
Good parts, bad assemblage whehe.
A process to follow:
1] record all your food one day maybe two
2] total out how many calories p/f/c etc
3] You will likely find out that that total is about 2000 cals-ish and not much protein
4] Start by focusing on breakfast. Try and get in as much food as physically possible here. you should eat to the point that it scares your parents/siblings. and stuff like bacon and chicken to your eggs. eat some oatmeal in addition. or whatever is available.
5] after you get into the routine/habit of eating a monster sized breakfast begin to make sure that you always have 3 real meals per day, of real chewable food. this 3 meal basis will give you the structure to add more or les meals.
6] try and eat something before bed.
That is the food issue.
Now the training issue. your split is less than optimal. at your level you can get way more stimulus out of each day. I would recommend squatting every training day up to 3 days. This will be your big grower and give you some frame.
Maybe after squats then do back, chest, shoulders and arms. Something like:
Day 1
Back squat 5x8
cable row
pull up
high pull
Day 2
Front squat 8x4
mil press
DB bench
dips
Day 3
dead lift 8x3
overhead squat 6x4
tricep press down
BB bicep curl
or something similar. this way no day is wasted by not getting the benefits of squat and DL etc.
At the beginner stage and with your low weights you will not need a full week to recover your legs. Getting more work into your legs will help your overall growth, good hormones, good posture etc.
Get a bigger stronger training partner.
that is all good luck eating sir,
-chris
Chris thanks a ton mate. Will follow this template…and come back in about 8 weeks to report progress.
Finally for all the friendly fire and advice, thanks guys.
Cheers.