The Saltman

I think you are way over thinking everything bronn.

Nice

post them here if you dont mind. maybe some white out for your ugly face. and if i progress enough ill do the same.

I have taken a before pic but that was in june. worked out for 3 months then stopped but im back at it again hopefully now for good.

im 5'7 and short as poo too..now at 172 but with a huge beer belly.

my goal cut weight is 145lbs then I want to get to 165 .

sorry i misspoke..its not everyday

Monday

Wednesday

Friday

These are my workouts everyday

Bench press

Squats

overhead press

upright row

Bent over row

Stiff leg deadlift

leg extensions

calf raises

im doing a fully body workout and I didnt give my full details but it deloads the weight every other day.

for an example on monday im doing bench 2 warm up sets 50% lower on wieght 8 then 25% lower 8 then 115 8 and 8

Then I do squats 135 ..8 50% less and 8 25% less for warmup then I do 135 8 and 8

then i dont do warmups on the other exercises. Upright rows, stright leg deadlifts...so on and so forth

then on wednesday i take 10% off of the weight for each exercise and then friday take another 10% off all exercises.

then start over the next week with 9 reps instead of 8 and so on and so forth..oh and for your viewing pleasure

im fine with losing a little muscle right now to get rid of this fat on me and then go on a slow slow bulk

Not sure I completely understand that formula there... but the weight is really inconsequential.

I only laugh at people (and not openly, only in my head) that are doing stupid things, like trying to one rep max a weight that they have no business messing with.

So, are you saying you do the same weight repeatedly? Just different rep amounts per set?

rep amounts stay the same and increase by week until i can do the wieght 12 12 12.

it is based off of a 10 re max to start. so i did say i could do 115 12 times previously but it is 10.

then if i can do the wieght 12 12 12 that week i increase the wieght the next week and start back over again at the 8 rep range.

If a lat pull down is unavailable, negative pull ups are an option. Get yourself at the top of a pull up and hold yourself there. This will help build those muscles.

Those aren't bad numbers for reps. If you want to get stronger eat clean and lift hard. Eating between 200-500 calories above your daily needs will do it, as long as your macro nutrients are right

im at a caloric deficit right now actually so that might be a reason why im not increasing as dramatic. I need to get rid of my enormous stomach before i go on a caloric increase.

i have a good plan just need to stick with it. I havent done a max wieght and right now my bench sets are 115 888 one week and then 999 the next and then so on to 12 12 12 and then start all over with 8 8 8 with the weight increased by 15%

I know but I am so weak it is ridiculous. Ive been lifting since high school but my inconsistency has hampered me.

I mean really my max in bench is 115 12 times. lol

Back to working out and eating at a caloric deficit.

One good thing is i didnt lose any on my squats but about 5 lbs on my bench and the rest of my exercises.

i am not going to post numbers to those exercises though because it is embarrassing.

Lol

thats good. i cut alcohol off completely and thats been a big help to me.. good luck bro.

also i drink like 3 coke zeros a week. not encouraging it but its no calories..hehe

oh and I was wrong Bout fats. its .6 per lb of lean body eight. need your body fat to calculate it.

Thanks Salty. I think the low amount on the MFP app was because of the 'sedentary lifestyle' option. I'm gonna see if I can find another free app on android that is setup better.

This is what askscooby's calculator says:

really man the best way to calculate you will need your body fat %.

and remember these calculators arent exact and you can change up things based on how things are going..

I would try this calulator tho http://www.freedieti..._calculator.htm

and click the advanced exercise level option and try the top 2 calculators and ignore the harris benedict one.

this is for calculating your calories and ill copy paste for the macros,

Macronutrient NeedsOnce you work out calorie needs, you then work out how much of each macronutrient you should aim for. This is one of the areas that is MOST often confused but This should NOT be based on a RATIO of macro intakes. (eg: '30:40:30 or 40:40:20') Your body doesn't CARE what % intake you have. It works based on SUFFICIENT QUANTITY per MASS.

So to try to make it as simple as possible:

1. Protein: Believe it or not - Protein intake is a bit of a controversial issue. In this, the general recommendations given in the 'bodybuilding' area are nearly double the 'standard' recommendations given in the Sports Nutrition Arena.

The GENERAL sports nutrition guideline based on clinical trials suggest that in the face of ADEQUATE calories and CARBS the following protein intakes are sufficient:

STRENGTH training -> 1.2 to 1.6g per KG bodyweight (about .6 / pound)

ENDURANCE training -> 1.4 to 1.8g per KG bodyweight (about .8 / pound)

ADOLESCENT in training -> 1.8 to 2.2g per KG bodyweight (about 1g / pound)

BUT researchers acknowledge that protein becomes MORE important in the context of LOWER calorie intakes, or LOWER carb intakes.

Recent evidence also suggests that protein intakes of 3g/kg help with physiological and psychological stressors associated with high volume or intense training

It is important to note that ADEQUATE v's OPTIMAL is not discussed. And one also needs to consider thermogenics/ satiety/ and personal preference.

General 'bodybuilding' guidelines for protein would be as follows:

- Moderate bodyfat = 1-1.33g per pound TOTAL weight [or ~ 1.25g/pound lean mass if bodyfat known]

- Very Low bodyfat or Very Low Calorie = 1.25 - 1.75g per TOTAL weight [or ~ 1.35 - 2g/pound of lean mass]

- Very HIGH bodyfat, Inactive, = 0.8 to 1g per TOTAL weight [or ~ 1 x LEAN mass]

Anecdotally, most find these HIGHER protein intake better for satiety, partitioning, and blood sugar control. So UNLESS you are specifically guided to use the GENERAL sports nutrition guidelines, I would suggest the BODYBUILDING values.

2. Fats: Generally speaking, although the body can get away with short periods of very low fat, in the long run your body NEEDS fat to maintain general health, satiety, and sanity. Additionally - any form of high intensity training will benefit from a 'fat buffer' in your diet - which acts to control free radical damage and inflammation. General guides:

Average or lean bodyfat: 1 - 2g fat/ kg body weight [between 0.40 - 1g total weight/ pounds]

High bodyfat: 1-2g fat/ LEAN weight [between 0.4 - 1g LEAN weight/ pounds]

IF low calorie dieting - you can decrease further, but as a minimum, I would not suggest LESS than about 0.30g/ pound.

Note 1: Total fat intake is NOT the same as 'essential fats' (essential fats are specific TYPES of fats that are INCLUDED in your total fat intake)...

3. Carbs: For carbs there are no specific 'requirements' for your body so - but carbs are important for athletes, HIGHLY ACTIVE individuals, or those trying to GAIN MASS. [carbs help with workout intensity, health, & satiety (+ sanity)].

If you are an athlete involved in a good volume of training I would suggest you CALCULATE a requirement for carbs as a PRIORITY - then go back and calculate protein / fat:

Moderately active: 4.5 - 6.5 g/ kg (about 2 - 3g/ pound)

High active: 6.5 - 8.5 g/ kg (about 3 - 4g/ pound)

INTENSE activity: + 8.5g / kg (more than 4g/ pound)

For 'others' - to calculate your carbohydrate intake you calculate the calories left over from fats/ protein:

carb cals = Total cal needs - ([protein grams above x 4] + [fat grams above x 9])

carb grams = (p cals + f cals)/ 4

http://forum.bodybuilding.com/showthread.php?t=121703981

Thanks ladies... I checked out the link Salty posted, as I've been on the bodybuilding forums lately as well, but it's kind of like information overload right now.

I've gone most of life thinking carbs will keep you fat but I calculator I used on askscooby.com (which was popular with a lot of people on bb forums) said I needed to get 2,600 cals a day to get lean but had the breakdown as like 55% carbs, 25% protein, and 20% fat. How can you possibly get lean on that many carbs?

My problem is anything in the 2ks in calories just seems like an impossible amount to eat for me. When I see how much I have to eat for that amount, I have no idea how that will result in my losing weight, whether it's clean eating or not.

And you're right MsPF, I forgot to add the olive oil to my counter last night, but that's the other thing, sometimes, I don't know how to calculate the amount in what I'm eating.

I'm going to the store in a minute though to go get some high-protein, high-calorie choices... Almonds, walnuts, jerky, turkey bacon, cheese cubes, etc. I already have plenty of chicken and salmon in the freezer. I just need to add some more options to eat throughout the day that have a good amount of calories. Oh, and I'm gonna start having a glass or two of chocolate milk to go with all the water I drink. Hopefully, this will bump me up to at least 2k.

i mean in all honesty pdiddy, lol ive been eating ice cream, fast food, with also a mix of healthy foods. Im on a caloric deficit and i fit my foods to match my macronutrients and im melting pounds off of me. I have no clue how you got 55% carbs but thats off imo. Im at 30% carbs, 30% protein and 40% fat. But in all honesty i would ignore ratios and just consume 1 gram of protein per lb of bodyweight, .6 grams of fat, and the rest carbs. changing to a healthy lifestyle is great, but in reality if you want to lose weight the only tried and true formula is eating less calories then you burn. all the other bullshit stuff people say about eating 6 meals a day and eating only chicken, oatmeal, and rice is a crock of poo. You can mix in other stuff as long as you dont go overboard with the shitty nutrition. Stay within your Macronutrients, dont go overboard on shitty foods, eat enough protein, make sure and take your multi vitamins, and eat less calories then you burn and you will be fine.

Just make sure you have a good workout routine.

I start watching what I eat and get tired of it and starting eating whatever I want ...one of these days I'll get it together.

well all that womens exercising isnt going to do crap if you arent watching what you eat

Maybe. My bro eats around 1200-1300 calories a day. He's lost 70+ lbs. and is still going.

good job for your bro on losing all that weight. Know it can be really hard to make a lifestyle change. For me I'm a small guy with a load of body fat. 5'8 180 lbs is what I started at but in a months time ive been eating 2000 calories a day while losing 8 lbs and gaining muscle also. So I guess it's all relative.

I wouldn't recommend daily caloric intake to someone if you don't know their weight or height. If you go on a 1000 caloric deficit or more you could possibly end up putting your body into starvation mode. Find out your tdee Diddy and eat 500 calories less then that day.

You dont want to put sedentary at all. Fyi i would just use you're own calculation for caloric intake. The myfitness pal one is pretty generic. Read this post to calculate or get something close..or use the spreadsheet in this link.

http://forum.bodybuilding.com/showthread.php?t=121703981&p=436716771#post436716771

http://forum.bodybuilding.com/showthread.php?t=142296281&page=1

But you really dont need to eat chicken breasts and rice all day. Get your food intake in line with your macronutrients and in the end it really doesnt matter what you eat as long as you dont eat fast food all the time.

Damn d your workout looks like a workout my wife might do

Read this for how much you should be eating in calories and in your macronutrient intake. Goodluck.

http://forum.bodybuilding.com/showthread.php?t=121703981&p=436716771#post436716771

Someone wanna help me get into a nice routine? I've been lazy as hell, and although I'm not gaining weight, I'm clearly out of shape and I'm not looking too muscular at all haha.

I used to box, but I fell out of it around finals and just stopped going all together once school was done. After you stop, it's hard as hell to get back into shape for those workouts.

What's a good way to get myself back into working out frequently and gaining more weight through muscle? I guess I wanna know a good starting workout and maybe even nutrition "routine". All I do is play tennis for about 5-9 hours a week.

I'm 18 years old, 5'11 and 135-140 by the way, pretty darn skinny.

Thanks for any help, workout geniuses.

stick to the three major lifts, squats, deadlifts, and benches. Maybe incorporate some rows, oh presses, and more leg work. Forget the cardio. You're as skinny as I was when I was in middle school

eat....eat...eat...sleep and eat some more.

I'm not a moderation kinda guy.