No hate - I wanted the ratio improved of people reporting positive results vs people reporting negative ones. You and @RT_Nomad are doing just that!
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P/P/L four times per week works great for me. I even go Chest/Lats/Quads/Shoulders/Traps/Hamstrings for more rest between body parts.
10 sets per body part per day is a great number for me.
Compared to O.P., I do like half the weekly volume, with less overlap of body parts and more rest before hitting the same parts again.
I don’t know if that means I have better or worse genetics.
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Now that is funny!
Blockquote
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Step 1 you need to know exactly how many calories and how many grams of protein you are getting per day. A decent starting point may be 2500 w/ 180 grams of protein.
Step 2 run a program for 6 months exactly as it’s written. I suggest 5/3/1 bbb.
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I think if you want to get some strength and size, relying on dumbells for your main work is a mistake. It is easier to progress with a barbell long term. Use the DBs as a secondary exercise after.
I used to do the same. Just AMRAP every set. It works for awhile, but I have gotten a lot stronger and bigger doing more traditional sets, with an AMRAP here or there on the last set.
I’d suggest you try a program that is fully laid out for you. Run that for 6 months and see where you are. I haven’t run it, but so many get good results on 531.
It’s the last part that is your problem. I eat a few double chicken chipolte bowls a week. Nothing wrong with those. For me protein and calories are all I care about. But if I get way off on those calories, guess what? I’ll get fat.
Didn’t read your post before I posted, but I think we covered a few of the same points.
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Is this in kilos?
@mnben87 @throwawayfitness
Yes I guess the root devil here is the crazy diets i have had over the years now that I really think about it.
I used to completely incorrectly guess calories like “oh this is just 1000” when it was probably 2000 calories and got bigly fat. Then like an idiot cut very fast so lost strength each time and hence ended up in the cycle. I mean shit I remember having 2 double chicken footlongs from Subway thinking Im under my calorie goal but I was probably way over.
I guess now that I am really focused on this more than ever before I am paying more strict attention to my diet.
As far as macros goes, from the Dexa scan I should be having around 2700 a day for maintenance, 3000 a day to gain muscle, 2200 to lose fat.
The problem is I am not usually able to cook hence Chipotle. What do you guys think I can do in this situation? I always get the double chicken bowls and no cheese, no guac, usually only half rice.
As far as training goes, to be honest I am gaining a lot of strength on what I have been doing right now, I wonder if I should try to max it out before switching programs.
Is this in kilos?
@ SkyzykS nope lol, thats 60 lb dumbbell each arm, and 75 lb dumbbell each arm
75 lb dumbells seem like a lot because not that many in the gym go much heavier than that, but it isn’t a lot, it’s just most people who go to the gym don’t lift much or look like they lift. Think about total weight here. You wouldn’t be proud of a 150 lb bench press for 7 reps. Maybe dumbells are a little harder, but not that much (I was doing 130s for reps when I was at about a 300 lb barbell bench, I don’t do DBs that much anymore).
I think if you try to get your old fashion lifts (ones with a barbell) up, that would go a long way. DBs are just a lot harder to progress on long term. I think you would be better off going with a trusted program like 531.
I am not saying this to put you down. Lots of guys think they are stronger than they should think because of using big DBs, but they get on the bench and can’t do 225. Same goes for the leg press. Guys think they are strong cause they do 5-6 plates a side. Get them a barbell on their back, and they can’t do one proper rep with 275.
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No. Start 5/3/1 bbb tomorrow.
Are you using MFP. Eat the chipotle just log it. You can use protein shakes as well if you need to. equate vanilla, 170 calories, 30 grams of protein. Pack of 4, $8. Cans of tuna. cottage cheese. none of that requires cooking.
Don’t care what you were doing before. Start at 2500 w 180 grams of protein. Weigh yourself every day, enter this into MFP as well. Report back here in 2 weeks, we will make adjustments as needed.
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Yeah I agree, 75 isnt that great, 130s are impressive though, beasting!
The reality is, I’ll know I’m strong when I have a good physique (which I dont have at the moment).
I can give barbells another go, personally I never progressed in barbells (I’m pretty sure I still cant put up more than 150 whereas on dumbbells I was able to move up much much quicker so I ended up sticking up those.
I guess my handful of bullet points for this thread:
- Re: bulk/ cut/ whatever. Dude, you’re prediabetic now. Your only logical choice is to immediately cut out processed carbs and start losing weight. I could end my post here, and likely should, but whatever.
- I’ve never done any trading plan that didn’t “work” as long as I did. Some annoyed me more than others, but they’re all fine. It’s just moving metal around.
- For fatties like you and me, we’re always eating more than we think we are - you’ve got to practice being hungry.
- For nearly all of us, we’re also fatter/ less conditioned than we think we are; so kinda same point as above.
- There’s pretty much no good reason to be in garbage shape. When we’re on the far left of the awesome spectrum, it doesn’t even take much to improve: just go for a walk. Once that gets easy, add a backpack. Eventually you might find yourself doing a burpee or jogging or something, but my point is you don’t have to win the CrossFit games to start improving.
I’m sure I’ve got a lot of other genius in me, but that should do for now. Your health is at serious risk; I’d really recommend treating it with some urgency.
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@supercardrives please check the email address associated with your account.
Thanks!
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i dont believe you OP. I have a fat gene as well. Everyone in my family is fat. My old man is 163 and is about 120-130 kg.
However with effort I have lost a lot of weight. When I get lazy I get fat as fuck.
I think you are inconsistent. For us fatties diet is what matters the most.
you tagged the wrong person
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From years of watching people doing relatively heavy BD bench presses, especially the ones who cannot bench heavy weight, their range of motion is far too limited. They are getting next to no stretch. Perform the straight bar bench press with full range of motion.
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Please stop using the word “Dexa scan” in this thread. No one that has achieved respectable results on this forum ever uses these or references them in deciding how to eat. And so it indicated you should be hitting these cals? Have you? No? So again…dexa scan means nothing.
I would really like to help you on your journey but first thing I would need is for your to log everything you eat for 3 straight days and post it here. Include a summary of daily totals in Protein, Fat, Carbs, and Fiber. Then we can get you on a better path.
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This is an incredible offer
Ok thanks! I will log MFP tomorrow for sure over here!
Also had some really positive results. For me it is more about the habit so I am in the gym every day of the week but do relatively low volume to compensate on a 4 day base rotation (Chest/Back/Shoulders/Legs).
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