Guys I am really confused here I don’t think my body is acting right or something I am doing is extremely wrong.
I used to be a international shotputter then did rugby for a while, then got married and let myself go.
I decided to get back in shape when my stats were as follows:
Age: 26
Weight: 140 Kg
Height: 1.83m
BF%: 29.6%
I really like Dave Tate’s Methodology, so I have been following his guidelines in the Gym religiously, in addition to doing two steady state cardio sessions, find below my daily schedule:
Breakfast
5 egg whites + 2 eggs, with some diet baked beans, and a slice of whole wheat toast.
3 pills of LIPO 6 Black
Multi vitamins
L-carnitine
5 am Walk to work a distance of 2.02 Km(measured by pedometer and GPS)
Protein shake+ apple snack
4 pm walk back from work same distance (My work times I weird cuz I work on a gold mine in 10:30 hour shifts)
Have a lunch of 8 oz chicken breast/grilled fish fillets + 2 spoons of steamed rice+ as much steamed vegies as I can eat
3 pills lipo 6 black
Multi vitamins
L-carnitine
7 am go to gym(protein shake)
I work in the gym 5 days a week as per Tate’s guide for the beefy dude with rest periods of 30 s between sets 90s between excercises)( at least 15 sets per major bodypart*2(8-12 reps at 50% 1RM) and ab work
Workout takes no longer than 40 minutes
Have a can of tuna in brine with a piece of whole wheat toast
I drink arround 7 litres of water a day.
After 3 weeks implementing today I got measured for BF% and weight
Weight 145 kg( gained 5 kilos)
BF% 26.6%
How the F**k can I gain LBM on such a regiment
this is not my target now. I wanna lose fat now and want to start a bulking program by early november.
I think i see the issue here.
Firstly you need to cut the fat completely from your diet, as its called fat for a reason (you get fat from it). It’s been shown to be bad for you and 2 eggs as well as FIVE egg whites is a ridicuslous amount, do you know how bad that will be for you? Instead you should focus on carbohydrates as much as possible, with a bit of protein (but not too much as protein has calories) This is because carbohydrates have 0 fat which is good and they also hydrate you. I would definitely reccomend eating lots of carbohydrates shortly before sleeping. This is because it activates the digestive system and makes you burn more calories while sleeping so you don’t have to work to burn calories!.
Also, you didn’t say what exercises you’re doing but i would definitely make sure that if you’re not already doing so you do 30 minutes of powerplate work. These incredible contraptions vibrate to activate muscle twitches to tone and work muscles much better than silly compound movements like squats and deadlifts do. Also if you move the powerplate into the curl rack you can curl while standing on it to work both calves and biceps at the same time! it also uses high rep stuff so won’t make you too bulky will just make you toned and because it works your core it will give you nice abs.
“I drink arround 7 litres of water a day.” This is bad as by drinking so much water it will go into the fat and make you look flabbier, i would reccomend drinking 0 water and instead drinking a high carb drink like diet coke.
[quote]Puddle wrote:
I think i see the issue here.
Firstly you need to cut the fat completely from your diet, as its called fat for a reason (you get fat from it). It’s been shown to be bad for you and 2 eggs as well as FIVE egg whites is a ridicuslous amount, do you know how bad that will be for you? Instead you should focus on carbohydrates as much as possible, with a bit of protein (but not too much as protein has calories) This is because carbohydrates have 0 fat which is good and they also hydrate you. I would definitely reccomend eating lots of carbohydrates shortly before sleeping. This is because it activates the digestive system and makes you burn more calories while sleeping so you don’t have to work to burn calories!.
Also, you didn’t say what exercises you’re doing but i would definitely make sure that if you’re not already doing so you do 30 minutes of powerplate work. These incredible contraptions vibrate to activate muscle twitches to tone and work muscles much better than silly compound movements like squats and deadlifts do. Also if you move the powerplate into the curl rack you can curl while standing on it to work both calves and biceps at the same time! it also uses high rep stuff so won’t make you too bulky will just make you toned and because it works your core it will give you nice abs.
“I drink arround 7 litres of water a day.” This is bad as by drinking so much water it will go into the fat and make you look flabbier, i would reccomend drinking 0 water and instead drinking a high carb drink like diet coke.[/quote]
[quote]Puddle wrote:
I think i see the issue here.
Firstly you need to cut the fat completely from your diet, as its called fat for a reason (you get fat from it). It’s been shown to be bad for you and 2 eggs as well as FIVE egg whites is a ridicuslous amount, do you know how bad that will be for you? Instead you should focus on carbohydrates as much as possible, with a bit of protein (but not too much as protein has calories) This is because carbohydrates have 0 fat which is good and they also hydrate you. I would definitely reccomend eating lots of carbohydrates shortly before sleeping. This is because it activates the digestive system and makes you burn more calories while sleeping so you don’t have to work to burn calories!.
Also, you didn’t say what exercises you’re doing but i would definitely make sure that if you’re not already doing so you do 30 minutes of powerplate work. These incredible contraptions vibrate to activate muscle twitches to tone and work muscles much better than silly compound movements like squats and deadlifts do. Also if you move the powerplate into the curl rack you can curl while standing on it to work both calves and biceps at the same time! it also uses high rep stuff so won’t make you too bulky will just make you toned and because it works your core it will give you nice abs.
“I drink arround 7 litres of water a day.” This is bad as by drinking so much water it will go into the fat and make you look flabbier, i would reccomend drinking 0 water and instead drinking a high carb drink like diet coke.[/quote]
[quote]Puddle wrote:
I think i see the issue here.
Firstly you need to cut the fat completely from your diet, as its called fat for a reason (you get fat from it). It’s been shown to be bad for you and 2 eggs as well as FIVE egg whites is a ridicuslous amount, do you know how bad that will be for you? Instead you should focus on carbohydrates as much as possible, with a bit of protein (but not too much as protein has calories) This is because carbohydrates have 0 fat which is good and they also hydrate you. I would definitely reccomend eating lots of carbohydrates shortly before sleeping. This is because it activates the digestive system and makes you burn more calories while sleeping so you don’t have to work to burn calories!.
Also, you didn’t say what exercises you’re doing but i would definitely make sure that if you’re not already doing so you do 30 minutes of powerplate work. These incredible contraptions vibrate to activate muscle twitches to tone and work muscles much better than silly compound movements like squats and deadlifts do. Also if you move the powerplate into the curl rack you can curl while standing on it to work both calves and biceps at the same time! it also uses high rep stuff so won’t make you too bulky will just make you toned and because it works your core it will give you nice abs.
“I drink arround 7 litres of water a day.” This is bad as by drinking so much water it will go into the fat and make you look flabbier, i would reccomend drinking 0 water and instead drinking a high carb drink like diet coke.[/quote]
Call me a troll cuz I am currently one, why I decided to cutt fat then Bulk is in Dave Tate's article in this week T magazine (I guess not everybody reads it).
Puddle I am sorry your missus convinced you that she has to sit on a powerplate after your done with sex cuz it excercises her glutes.
I do the below split
Day1 Chest/Back
Day 2 Legs/Shoulders
rest
Day 3 Olympic Lifts
Day 4 Arms and Calves
Day 5 Body weight Circuit
All major body parts get 15-20 sets of 8-12 reps at 50% of 1 rm with rest as described above
All smaller body parts get 10-15 sets at 10-12 reps
We all have different goals and mine for the next 8 weeks is to shed the fat and lose weight as I don’t wanna end up with joint problems weighing 130Kg’s at 10% BF with my knees and ankles being as fuc**d as they are currently. So I really wanna end up in the 115 kg range at 12-15% BF so I can be healthy enough to play and run with my kid in a couple of years.
I hope this answers alll the real queries as well as the people having a laugh.
At least when I need help I know to come and ask instead of just roiding up or believing I know everything there is to know. So gents who know how to answer this question from a fat troll please go ahead, if you guys wanna make fun of me please create a thread or go to Get a Life segment.
Professor X I would like your review on this as I understand that you are a much respectd person on this forum for your amazing results and constructive criticism.
Ok Liv92 and all I came here so all u untrolls can help me fucking untroll, so if you have some constructive input here please make the fun then get serious and gimme something to work with
Jesus I feel like I posted this question on a stand up comedian forum.
And where should guys go to help if every question is a troll question…
And to all the guys here there wouldn’t be T-Nation if Tate, Thibs, ROmanelli and Dan John had that lame ass attitude to every question because we are all trolls compared to them.
SO constructive input would be really appreciated guys even if you throw a bit of sarcasm.
[quote]egyptianBulk wrote:
Day1 Chest/Back
Day 2 Legs/Shoulders
rest
Day 3 Olympic Lifts
Day 4 Arms and Calves
Day 5 Body weight Circuit
All major body parts get 15-20 sets of 8-12 reps at 50% of 1 rm with rest as described above
All smaller body parts get 10-15 sets at 10-12 reps
We all have different goals and mine for the next 8 weeks is to shed the fat and lose weight as I don’t wanna end up with joint problems weighing 130Kg’s at 10% BF with my knees and ankles being as fuc**d as they are currently. So I really wanna end up in the 115 kg range at 12-15% BF so I can be healthy enough to play and run with my kid in a couple of years.
[/quote]
Not sure why you’re using 50% of 1RM for work sets, unless that’s just your starting point and you’re adding weight each session.
How are you measuring bodyfat? Your hub says you’re 330 @ 30% and your post above says 308 @ 29.6. So you lost 22lbs and you’re still right at 30%?
First of all why I do this at 50% is I aerobically suck and I tried going at 65-70% but I get winded before the end and often end the excercise a bit early, on the other hand I read that doing each rep explosively helps with weight loss and thats what I am trying to do,
Second point at 330 30% I was still doing some seriously heavy lifting. After I got married and was in the last months of my wife’s prgnancy I stopped excercising completely, which lead to alot of LBM loss I think arround 12kg’s of muscle. Now yes I am 22 lbs lower in weight but I guess my fat to LBM ratio was constant.
I measure using an omron body fat monitor device, I know its not the most accurate, but I only measure with this device.
Got any advice mate cuz its been scarce around here?
