Not a child but I see your lacking in the manners department. So what magical properties will veggies have for me on the grand scheme of things? I don’t like them and don’t want to entertain them unless there is no other alternative. I have my cheat meal because it keeps me on track. I’ve tried cutting many times and always failed because I was too restrictive, once I’ve started doing things this way it worked and lost 60+ lbs
Meant to sound more critical than disrespectful.
Nothing magical, but it will be better for you than omitting them most assuredly. There are a variety of health benefits that you are missing out on. The better your body is working, the easier it will be to lose fat and gain muscle. It’s like leaving a foot ever so slightly on the brake, you might still get to where you need to go, but you won’t be able to do so as efficiently.
There’s such a wide variety of vegetables I can’t help but think this is a blanket statement that might not hold true but I have no idea how much of an exploration you’ve done.
Maybe The MATADOR Intermittent Diet - Diet and Nutrition - COMMUNITY - T NATION would suit you.
Might have to do something different now though after you’ve lost those 60+ lbs.
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The fat and hormone issue is overblown and really only applies when you are at a really low body fat. Alberto Nunez of 3DMJ (known for has low fat intake) has talked about this. the OP is carrying a lot of fat why would 20g/180 calories make a difference?
I myself have a pretty low fat intake and have never had any issues.
Can you, in extreme detail, like the same as you detail your nutrition, describe your workouts? I would have to assume you’re not utilizing enough volume to show any significant muscle gains, not enough time under tension, and not training with a program conducive to building muscle. Saying “PPL” doesn’t help, please be specific in what exercises you do, in what order, for how many sets and reps, on which days of the week, etc.
If you have been in the gym that long, and feel you don’t have any appreciable or noticeable physical improvements, your program, and how you’re training, is lacking.
Are you doing any cardio? If so, details?
Yes, you certainly could have had an initial burst of weight loss and then stalled out. So, confirming, you weigh every single meal, on a food scale, to the gram? I don’t mean track it in your phone, I mean do you physically weigh it out, every meal, every time?
Here’s why I’m asking - you’re 5’11", and 170lbs, and train in the gym frequently. If you were truly eating 1,700 cals a day, you’d be losing weight. It’s a scientific fact, the laws of physics do not cease to exist in your body. How do you cook your food? Food prep can also impact calories, like if you’re cooking in oil, etc.
So, there is exclusively, and only, one of two things happening:
- You’re eating more than you think you are. (<—I think it’s this one)
- You have an underlying medical condition.
Sure it does, you just admitted you don’t track your cheat meals and have one every Saturday. It is ABSOLUTELY POSSIBLE to eat more than 3,000cals in one meal, undoubtedly. So, there goes your progress for the week. If you create a 500 cal deficit every day, and eat a 4000 calorie surplus on one day, then you haven’t lost a thing by the end of the week. Assuming that cheat meal is in ADDITION to the rest of the food you eat that day, you can easily eat 4000-5000 calories in one day.
If you’re serious about this, cut the cheat meal, man up. You feel too restricted? Then you don’t want it bad enough. Plain and simple. If you did, you won’t care about that, you’ll be happy that you have enough food to live, that tastes good, and that gets you to your goals.
One of my good friends, when we met, he was 400lbs. He asked me to put him on a plan, I did, 2 years later, he was 195lbs. Not. One. Cheat. Meal. He wanted it bad enough. You don’t. At least not yet.
That worked, at that time, sure, because it was better than what you were doing. Now, if you want to keep going, you may need to cut that out.
So, yes, one cheat meal, depending on the meal and what else you eat that day, can completely negate your weekly progress.
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Do you snack?
Have cheat meals on the weekend?
There is no way you are not losing fat on that caloric intake. Metabolic slowdown that Layne Norton goes on about is B.S.
Fantastic reply, deserves more than just a thumbs up.
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Right folks thanks for the help and replies.
Here was today’s workout in detail to give you an idea of what I do.
1 - Seated Dumbell OHP
3 X 8 X 40kg Total. - Tempo 0-1-0-4
2 - Flat BP
3 X 8 X 55KG - Tempo 0-1-0-4
3 - Incline DB BP
3 X 8 X 50KG Total - Tempo 0-1-0-4
4 - EZ Bar Incline Tricep Extension
2 X 15 X 20KG - Tempo 0-1-0-4
5 - DB Lat Raise
2 x 15 x 15KG Total - Tempo 0-1-0-4
6 DB Lying Tricep Extension
2 x 15 x 25KG - Tempo 0-1-0-4
Total Time 37 mins
Someone mentioned cardio. I don’t do any. And the reason for this is I walk 30 mins to and from work, I am also a carpenter which mean I am on my feet all day, Its not uncommon for me to clock up over 20,000 steps per day on Fitbit so I figured that was enough.
Aside from all this folks I don’t think I mentioned at the moment I am not to bother about losing more weight, I look fine in a T-Shirt and have more interest in gaining muscle.
It is hard to gain a proportion from photos but I am actually very small, For instance, I can fit in 30" Jeans, The US navy body fat calculator puts me at 12% BF which I am clearly not but that’s because everything else is so small. So that gives you an idea.
I want to gain some muscle but when I tried that previously at gaining 1lb per week all that grew was my stomach, I did this for 2 months panicked then cut again. If I could fill out my arms, upper chest I think I’d look a hell of a lot better. Its not the way some get out of skinny fat but I figure with more muscle I’d be happier in myself and the extra muscle would make cutting again easier, at the moment I have damn all muscle, I might have had in the past but lost it all when I did my initial cut 2.5 years ago, I figure I never built any because I was always in a deficit or maintaining, I never had any newbie gains probably because I’m a tradesman and have been lifting heavy things all my working life.
You are lifting too light. You probably need to focus on some compounds, and increase your intensity. 37 mins probably aint cutting it.
Do standing OHP, Squat, Deadlift, Bench (Flat/Incline), Bent over rows…
Intensity during compound strength workouts really trimmed up my belly and abdomen fat.
What exactly do you mean by intensity? I could go lower rep more weight but got sick of hurting something or other.
Lift heavier. Yes exactly. If you are doing correct form, and progressing slowly, you should be fine.
Injuries happen. especially when you start using heavier weights.
I know exactly what is happening with you. You are in the comfort zone. Your workouts are moderate intensity, and you eat healthy during the week but cheat during the weekend. You really wont make progress like this.
Buckle down for a month, no cheating. Lift heavier. Try 5x5 and stick to those compound movements. Progress slowly.
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In order to lift heavier I will need to eat more. I barely have enough energy to fuel what I’m doing especially after a hard days work. Yes probably am in my comfort zone going no where.
I’m thinking stored fat might be metabolised differently than ingested fat but this is just a guess as to why it would matter if it does.
I know because I have been there. I had to break out of my comfort zone before I started to pack on muscle and lose that abdomen pudge.
once your leaned up and shit, you can AFFORD to cheat every now and then. But right now it doesn’t fit your goals. Buckle down for a little bit and start putting up some more weight on you’re compounds. Focus on your form.
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I cannot like these replies enough. It’s 100% true. Physical transformation comes about as a result of discomfort, and the more you experience, the greater the transformation. This is also why so few people look like they train, because many prefer comfort to discomfort.
@onlyirishninja You don’t need to eat more to lift heavier. Doing that will simply make you comfortable lifting heavier. You need to lift heavier now with the intake you have. Experience that discomfort.
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You did 15 sets in 37 minutes at a tempo which requires upto 1:15 per set.
Youre not working hard enough (or you’re working at an insane level)
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Why am I not working hard enough? What should i be doing? 1 min rest between sets, 2 min between exercise which keeps my heart rate up.
Hi @onlyirishninja, I was (am) skinny fat and I’ve found that carb cycling and 5/3/1 is a good combo to fix the situation. Why? Simply because with 5/3/1 you’ll focus on main lifts (basics are always the best) and a smart carb cycling will take care of your insuline sensitivity. Eat at maintenance, don’t forget a good amount of protein, do some kind of cardio on off days and be patient. Results will come. Good luck!
@onlyirishninja, FYI: @robstein is an experienced online diet/physique coach. People pay him for the info he is giving you for free. Strongly suggest you consider following, without argument, his advice.
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Is it just me or do those db lat raises look crazy at that weight for that tempo?
Maybe I just sucked at them.
Strongly agree with @Voxel, unless you are eating regular organ meat, you need vegetables. If nothing else changed I reckon your body will improve from the micronutrients
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