[quote]Dustinsk wrote:
Sounds good I guess I’ll stop my once a week large pizza and fast food 2-3 times a week. For conditioning what would you say to add in. Today I warmed up on the bike for 10 mins then at the end of my workout did 1000 meters on the rowing machine.[/quote]
Replacing the food items you listed with “clean” shudders meals will definitely help you tighten up even if everything else stays the same.
I can’t stand monotonous steady state cardio so I prefer things that are hard and challenging. I like the C2 Rower as well as the stepmill/stairmaster (the one with rotating steps)
Those are two cardio machines that I can handle consistently but I prefer things like sprints, burpees, jump ropes and would push/pull a sled if I had one
Anyway, good luck Dustin! I look forward to seeing the positive changes to your physique.
[quote]Quick Ben wrote:
Definitely clean up your diet and add some cardio. Fasted LISS works, 7-10 minutes of hard cardio after weights 4-5 times a week works too, whatever floats your boat. What are you doing for lats and abs?[/quote]
Honestly I havent been doing too many ab exercises…at all. I might do one exercise once a week lol. As far as lats, I’m starting my back days now with snatch grip deadlifts, then I do barbell rows, stretchers (John Meadows version), and kroc rows.
It’s only been about 5 days since I first posted but I want to update and see where to go. So I’ve been eating a lot less carbs and a lot less fat and just in general been eating less. I’ve been waking up at around 215-216 and I am FLAT as hell. I look like a twig.
Wondering what I should be doing with my diet as even after a few years of research and never having to clean my diet, I’m not sure on what to do, or if looking flat is just part of the process. Also, I’ve been warming up lightly with 5-10 minutes of biking before my workout then at the end of every workout I’ve been doing 5-10 minutes of intense rowing. (about 2000-2500 meters)
Don’t eat a LOT less right out of the gate… cut around 15% of the calories from your baseline diet, and dump the cheat meals for now. Take it slow. You need to know your macros exactly, that way when you cut some more calories or add a little more cardio, you know the fat will come off. Water retention etc makes a huge difference in how you look day to day on a diet, but as long as you have a good baseline, and you know you dropped so and so many calories this week… you can relax and know that the fat is coming off. You get what I mean?
And train your abs. When you get down to sub 10% BF you’ll be happy that you did.
I’ve been eating a lot less junk. I’m not counting my macros exactly but I do keep tabs on my diet pretty well. I’ve been getting my carbs from wild rice, brown rice, whole wheat pasta. Protein from chicken, tilapia, and finally powder. Definitely lowered my fat, and I haven’t been drinking dairy like I used to. Currently I’m about 214-215 in the am with less fat. I’ve been doing abs a lot now adding in cardio every single day. Definitely feeling better. I was on “don’t do this routine, do that” for many months. Had good gains but was on it for way too long.
I’m looking for something else if you guys could give me another name of a good routine (other than WS4SB, already done them). Also, I believe its genetic but my pecs are lagging hard. What do you guys suggest?
My last routine was:
Incline DB press: 120x6, 110x8, 100x8
Flat Barbell: 275x6, 245x8, 225x10
Hammer Press: 3x6-10
Dips: 3x8
I’ve also been trying out some new things like around the worlds, and also single arm diagonal hammer press which i really like but still no progress.
[quote]Dustinsk wrote:
I’ve been eating a lot less junk. I’m not counting my macros exactly but I do keep tabs on my diet pretty well. I’ve been getting my carbs from wild rice, brown rice, whole wheat pasta. Protein from chicken, tilapia, and finally powder. Definitely lowered my fat, and I haven’t been drinking dairy like I used to. Currently I’m about 214-215 in the am with less fat. I’ve been doing abs a lot now adding in cardio every single day. Definitely feeling better. I was on “don’t do this routine, do that” for many months. Had good gains but was on it for way too long.
I’m looking for something else if you guys could give me another name of a good routine (other than WS4SB, already done them). Also, I believe its genetic but my pecs are lagging hard. What do you guys suggest?
My last routine was:
Incline DB press: 120x6, 110x8, 100x8
Flat Barbell: 275x6, 245x8, 225x10
Hammer Press: 3x6-10
Dips: 3x8
I’ve also been trying out some new things like around the worlds, and also single arm diagonal hammer press which i really like but still no progress.
[/quote]
I’m not an expert. It looks to me that your Incline DB and flat bench numbers are very impressive for your chest size in your pictures and stats. Have you tried doing flat bench but not going under 10 reps? 10-12 Reps, and doing DB flyes both flat and incline? I am just wondering if your dominant shoulders are taking over in your benches? Just throwing out my thoughts
[quote]Dustinsk wrote:
It’s only been about 5 days since I first posted but I want to update and see where to go. So I’ve been eating a lot less carbs and a lot less fat and just in general been eating less. I’ve been waking up at around 215-216 and I am FLAT as hell. I look like a twig.
Wondering what I should be doing with my diet as even after a few years of research and never having to clean my diet, I’m not sure on what to do, or if looking flat is just part of the process. Also, I’ve been warming up lightly with 5-10 minutes of biking before my workout then at the end of every workout I’ve been doing 5-10 minutes of intense rowing. (about 2000-2500 meters) [/quote]
Since we’re similar build more or less and I was wondering whether to bulk/cut I’ll throw my two cents in.
I was up to about 215 at probably 18% bodyfat, I had been packing decent mass/strength on really quick during my bulk for a few months but then I just stopped at 215 and couldn’t gain consistently no matter how much I ate (it seemed). Clean bulk, dirty bulk, didn’t matter. I decided to cut because I figure if I can get down to a lower bf % I’d “reset”. Seems like it’d be easier to start gaining muscle again bulking from 190lbs or so because the caloric needs for hypertrophy wouldn’t be as high.
This could just be broscience, I spend all day reading about training and nutrition so a lot of stuff gets mashed together and I’m sure I don’t retain it correctly.
Layne Norton’s metabolic damage videos on youtube are a good watch if nothing else than to think about. I’m only 2 weeks into a cut but it’s refreshing to not be tired of eating so much at the least.
Also, I usually fail if I count calories/macros to the dot every single day. I usually count cals/macros using apps on my phone for a day and then prep my meals and try to keep it similar a few days and then when I switch meals I count up again so I count 2 days a week or so. Much easier to stay sane IMO.
[quote]Dustinsk wrote:
I’ve been eating a lot less junk. I’m not counting my macros exactly but I do keep tabs on my diet pretty well. I’ve been getting my carbs from wild rice, brown rice, whole wheat pasta. Protein from chicken, tilapia, and finally powder. Definitely lowered my fat, and I haven’t been drinking dairy like I used to. Currently I’m about 214-215 in the am with less fat. I’ve been doing abs a lot now adding in cardio every single day. Definitely feeling better. I was on “don’t do this routine, do that” for many months. Had good gains but was on it for way too long.
I’m looking for something else if you guys could give me another name of a good routine (other than WS4SB, already done them). Also, I believe its genetic but my pecs are lagging hard. What do you guys suggest?
My last routine was:
Incline DB press: 120x6, 110x8, 100x8
Flat Barbell: 275x6, 245x8, 225x10
Hammer Press: 3x6-10
Dips: 3x8
I’ve also been trying out some new things like around the worlds, and also single arm diagonal hammer press which i really like but still no progress.
[/quote]
I’m not an expert. It looks to me that your Incline DB and flat bench numbers are very impressive for your chest size in your pictures and stats. Have you tried doing flat bench but not going under 10 reps? 10-12 Reps, and doing DB flyes both flat and incline? I am just wondering if your dominant shoulders are taking over in your benches? Just throwing out my thoughts
[/quote]
Thanks and that may be the case. I’ve never tried bench a high number of reps so maybe I’ll start doing that and try it out. Also flyes both incline and flat bother my left shoulder. Not sure why but always have so I dont do them.
[quote]Dustinsk wrote:
It’s only been about 5 days since I first posted but I want to update and see where to go. So I’ve been eating a lot less carbs and a lot less fat and just in general been eating less. I’ve been waking up at around 215-216 and I am FLAT as hell. I look like a twig.
Wondering what I should be doing with my diet as even after a few years of research and never having to clean my diet, I’m not sure on what to do, or if looking flat is just part of the process. Also, I’ve been warming up lightly with 5-10 minutes of biking before my workout then at the end of every workout I’ve been doing 5-10 minutes of intense rowing. (about 2000-2500 meters) [/quote]
Since we’re similar build more or less and I was wondering whether to bulk/cut I’ll throw my two cents in.
I was up to about 215 at probably 18% bodyfat, I had been packing decent mass/strength on really quick during my bulk for a few months but then I just stopped at 215 and couldn’t gain consistently no matter how much I ate (it seemed). Clean bulk, dirty bulk, didn’t matter. I decided to cut because I figure if I can get down to a lower bf % I’d “reset”. Seems like it’d be easier to start gaining muscle again bulking from 190lbs or so because the caloric needs for hypertrophy wouldn’t be as high.
This could just be broscience, I spend all day reading about training and nutrition so a lot of stuff gets mashed together and I’m sure I don’t retain it correctly.
Layne Norton’s metabolic damage videos on youtube are a good watch if nothing else than to think about. I’m only 2 weeks into a cut but it’s refreshing to not be tired of eating so much at the least.
Also, I usually fail if I count calories/macros to the dot every single day. I usually count cals/macros using apps on my phone for a day and then prep my meals and try to keep it similar a few days and then when I switch meals I count up again so I count 2 days a week or so. Much easier to stay sane IMO.[/quote]
That’s actually what I was thinking. I’m thinking about maybe getting down to about 200 then clean bulking back up. See if thats easier and try to gain a lot less fat this time around.
Need some help. So after I started this thread I started reading more and more and decided to cut up. When spring break came then an illness for 2 weeks I found myself eating around 1500 calories a day. My strength dropped in a matter of days and so did my weight. Currently I’d say my bf is a little bit lower however I’m about 205lbs flat, and the muscles are looking flat, along with a jello belly. Pretty much the worst of all things I could be. I’ve cleaned up my diet and gained a few pounds back of more solid weight. But I’m thinking about getting on a 2500 calorie cutting diet just to get shredded so then I can focus on lean mass rather than permabulking. I’ve never cut before so I really have no idea what macros I should use.
I’m thinking my basic maintence calories is around 3000 so I think 2500 would be suffiecient. Anyone have a sample 2500 calorie diet or any knowledge to offer. Definitely not permabulking again lol.
Regarding your chest issues, I didn’t see you using DB flys. Have you tried these? Either flat or Incline. And guillotine presses. Those are excellent for taking the shoulders out of the pressing to focus on the pecs.
[quote]Dustinsk wrote:
Need some help. So after I started this thread I started reading more and more and decided to cut up. When spring break came then an illness for 2 weeks I found myself eating around 1500 calories a day. My strength dropped in a matter of days and so did my weight. Currently I’d say my bf is a little bit lower however I’m about 205lbs flat, and the muscles are looking flat, along with a jello belly. Pretty much the worst of all things I could be. I’ve cleaned up my diet and gained a few pounds back of more solid weight. But I’m thinking about getting on a 2500 calorie cutting diet just to get shredded so then I can focus on lean mass rather than permabulking. I’ve never cut before so I really have no idea what macros I should use.
I’m thinking my basic maintence calories is around 3000 so I think 2500 would be suffiecient. Anyone have a sample 2500 calorie diet or any knowledge to offer. Definitely not permabulking again lol.[/quote]
How many calories are you eating right now? I wouldn’t make such a large leap so fast. I would get your body adjusted. I would make 100 calorie decreases whenever your loss stalls. That is my own opinion. As far as a sample diet I am currently at 2300 calories and this is what I eat (pic above):
[quote]Dustinsk wrote:
Need some help. So after I started this thread I started reading more and more and decided to cut up. When spring break came then an illness for 2 weeks I found myself eating around 1500 calories a day. My strength dropped in a matter of days and so did my weight. Currently I’d say my bf is a little bit lower however I’m about 205lbs flat, and the muscles are looking flat, along with a jello belly. Pretty much the worst of all things I could be. I’ve cleaned up my diet and gained a few pounds back of more solid weight. But I’m thinking about getting on a 2500 calorie cutting diet just to get shredded so then I can focus on lean mass rather than permabulking. I’ve never cut before so I really have no idea what macros I should use.
I’m thinking my basic maintence calories is around 3000 so I think 2500 would be suffiecient. Anyone have a sample 2500 calorie diet or any knowledge to offer. Definitely not permabulking again lol.[/quote]
How many calories are you eating right now? I wouldn’t make such a large leap so fast. I would get your body adjusted. I would make 100 calorie decreases whenever your loss stalls. That is my own opinion. As far as a sample diet I am currently at 2300 calories and this is what I eat (pic above):
[/quote]
[quote]Dustinsk wrote:
Need some help. So after I started this thread I started reading more and more and decided to cut up. When spring break came then an illness for 2 weeks I found myself eating around 1500 calories a day. My strength dropped in a matter of days and so did my weight. Currently I’d say my bf is a little bit lower however I’m about 205lbs flat, and the muscles are looking flat, along with a jello belly. Pretty much the worst of all things I could be. I’ve cleaned up my diet and gained a few pounds back of more solid weight. But I’m thinking about getting on a 2500 calorie cutting diet just to get shredded so then I can focus on lean mass rather than permabulking. I’ve never cut before so I really have no idea what macros I should use.
I’m thinking my basic maintence calories is around 3000 so I think 2500 would be suffiecient. Anyone have a sample 2500 calorie diet or any knowledge to offer. Definitely not permabulking again lol.[/quote]
How many calories are you eating right now? I wouldn’t make such a large leap so fast. I would get your body adjusted. I would make 100 calorie decreases whenever your loss stalls. That is my own opinion. As far as a sample diet I am currently at 2300 calories and this is what I eat (pic above):
[/quote]
Bacon on a diet, you lucky daaaaawg.[/quote]
Oh let me tell you…I first have to pan fry the fuck out of it to render all the fat out, then pour out all the fat, then I get to eat. Didn’t realize the nutrition label lied to me when I bought it. I am only doing it like this till I run out of it.
[quote]Dustinsk wrote:
Need some help. So after I started this thread I started reading more and more and decided to cut up. When spring break came then an illness for 2 weeks I found myself eating around 1500 calories a day. My strength dropped in a matter of days and so did my weight. Currently I’d say my bf is a little bit lower however I’m about 205lbs flat, and the muscles are looking flat, along with a jello belly. Pretty much the worst of all things I could be. I’ve cleaned up my diet and gained a few pounds back of more solid weight. But I’m thinking about getting on a 2500 calorie cutting diet just to get shredded so then I can focus on lean mass rather than permabulking. I’ve never cut before so I really have no idea what macros I should use.
I’m thinking my basic maintence calories is around 3000 so I think 2500 would be suffiecient. Anyone have a sample 2500 calorie diet or any knowledge to offer. Definitely not permabulking again lol.[/quote]
How many calories are you eating right now? I wouldn’t make such a large leap so fast. I would get your body adjusted. I would make 100 calorie decreases whenever your loss stalls. That is my own opinion. As far as a sample diet I am currently at 2300 calories and this is what I eat (pic above):
[/quote]
Bacon on a diet, you lucky daaaaawg.[/quote]
Oh let me tell you…I first have to pan fry the fuck out of it to render all the fat out, then pour out all the fat, then I get to eat. Didn’t realize the nutrition label lied to me when I bought it. I am only doing it like this till I run out of it. [/quote]
[quote]Brett620 wrote:
Can you post some progress pics?
Regarding your chest issues, I didn’t see you using DB flys. Have you tried these? Either flat or Incline. And guillotine presses. Those are excellent for taking the shoulders out of the pressing to focus on the pecs.
That’s what made me realize how much I have screwed up lol. That article is why I changed my whole outlook. And I’ve tried flies for years and they’ve always bothered my left shoulder. Recently I’ve tried slight incline flys and they’re a little better.
[quote]Dustinsk wrote:
Need some help. So after I started this thread I started reading more and more and decided to cut up. When spring break came then an illness for 2 weeks I found myself eating around 1500 calories a day. My strength dropped in a matter of days and so did my weight. Currently I’d say my bf is a little bit lower however I’m about 205lbs flat, and the muscles are looking flat, along with a jello belly. Pretty much the worst of all things I could be. I’ve cleaned up my diet and gained a few pounds back of more solid weight. But I’m thinking about getting on a 2500 calorie cutting diet just to get shredded so then I can focus on lean mass rather than permabulking. I’ve never cut before so I really have no idea what macros I should use.
I’m thinking my basic maintence calories is around 3000 so I think 2500 would be suffiecient. Anyone have a sample 2500 calorie diet or any knowledge to offer. Definitely not permabulking again lol.[/quote]
How many calories are you eating right now? I wouldn’t make such a large leap so fast. I would get your body adjusted. I would make 100 calorie decreases whenever your loss stalls. That is my own opinion. As far as a sample diet I am currently at 2300 calories and this is what I eat (pic above):
[/quote]
i’m still trying to get the basics of a cutting diet but i’ve been reading and shouldn’t my carbs be at like 100g? Also totally newb question. But when it says 1.3 cups cooked white rice how much would I put in to make that much? For example, I usually eat 1 cup uncooked white rice and that makes several cups when cooked right? And I cook all my rice in a rice cooker
