Fitness and Weightloss
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@Dashrender : From someone who has been a body builder since they were 16, I totally understand your concern about gaining more muscle mass. It took me years to find what exercises, in what quantity, how much recovery time my body needed, and when it was time to switch up the routines to continue producing results.
A lot of people talk macros and their various ratios but, unfortunately, this is something that you have to try, try, and try again until you find something that works for you -- and then change it again when your physique changes.
The only hard-and-fast rule is 1 to 1.5g of protein per pound of bodyweight then fill in your remaining calories from carbs and fats from there. Some people build better with more fat; others more carbs.
If your calorie consumption is somewhat on point, then it may be your workout split or exercise choice. As I'd consider you a "novice" body builder, just about ANYTHING you do should be building muscle.
Can you give me a an example of your exercises, sets, reps, split, etc? I may have some suggestions that will help.
One final thing, I'm anti "bro science" and don't fall in with any of the supplement gimmicks but there is one supplement that you should take: creatine. It has no negatives, is cheap, and helps enormously with stamina in the gym, recovery, and growth. It has also shown to help fight certain neurological conditions, may lower blood sugar, and a few other added benefits.
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@manxam : I am a member of a club called Farrell's Extreme BodyShaping. We do cardio kickboxing M-W-F and strength training T-Th-S with resistance bands.
We flip flop every other week. Week 1 - Legs / Arms / Legs, Week 2 - Arms / Legs / Arms
The goal of this club isn't huge muscles - but really more general well being and decent overall strength.
I don't have a goal to get huge or anything, but I would like to have a 6 pack for once in my life (I can actually see definition now - which is awesome), though once getting it, not sure how hard I'll try to keep it.
Another goal is to be able to do 100 pushups in a row - I max at about 25 right now.
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Research
Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial
https://www.bmj.com/content/363/bmj.k4583 -
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Well if you look at the first post, I am back where I was again.
I have started getting serious about my weight again. I was 109.8kg (241.56 lbs) on April 17. Today I am 107.3kg (236.06 lbs). Short term goal is 100kg (220 lbs) by July 4.
Long term goal has always been 90kg (198 lbs). -
I usually get a lot of grief for this but - whatever
I'm at the most I've ever weighed at 153 pounds as of 4 weeks ago. (I know I know, go eat a sandwich, right? )
haven't weighed myself since then.
I've been 130's for the last 5 years.
I'd like to stay around 145-150.
I'm starting a new martial arts program once a month (cause that all the time I will actually have) and doing constant work outs at home at least 3 times a week :day 1 - pull ups, dips, push ups, lunges and then free weights (curls, shoulder raises, etc.)
day 2 - 10 minute ab work out, followed by back work outs (from when i took a 12 foot fall, )
day 3 - 1 miles walk/jog , 5 x 25 yard sprints, half a mile jog and half a mile walk to cool down.on alternate days I do forms, heavy bag work outs, full circuit Kung Fu work outs, body conditioning (punching a bag full of beads, punching brick walls, , heavy bag with out gloves, heavy bag kicks, etc)
I've trained in Wing Chun kung fu (everybody wing chun tonight never gets old.) for about 2 years now.
I've found a new teacher (see above about starting new) my old teacher was a piece of work.any other Ideas on how to stay at this weight/lose a little ?
or gain muscle(replace muscle with fat?) -
@JaredBusch said in Fitness and Weightloss:
Well if you look at the first post, I am back where I was again.
I have started getting serious about my weight again. I was 109.8kg (241.56 lbs) on April 17. Today I am 107.3kg (236.06 lbs). Short term goal is 100kg (220 lbs) by July 4.
Long term goal has always been 90kg (198 lbs).You did it once, you'll do it again.
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@WrCombs said in Fitness and Weightloss:
I usually get a lot of grief for this but - whatever
I'm at the most I've ever weighed at 153 pounds as of 4 weeks ago. (I know I know, go eat a sandwich, right? )
haven't weighed myself since then.
I've been 130's for the last 5 years.
I'd like to stay around 145-150.
I'm starting a new martial arts program once a month (cause that all the time I will actually have) and doing constant work outs at home at least 3 times a week :day 1 - pull ups, dips, push ups, lunges and then free weights (curls, shoulder raises, etc.)
day 2 - 10 minute ab work out, followed by back work outs (from when i took a 12 foot fall, )
day 3 - 1 miles walk/jog , 5 x 25 yard sprints, half a mile jog and half a mile walk to cool down.on alternate days I do forms, heavy bag work outs, full circuit Kung Fu work outs, body conditioning (punching a bag full of beads, punching brick walls, , heavy bag with out gloves, heavy bag kicks, etc)
I've trained in Wing Chun kung fu (everybody wing chun tonight never gets old.) for about 2 years now.
I've found a new teacher (see above about starting new) my old teacher was a piece of work.any other Ideas on how to stay at this weight/lose a little ?
or gain muscle(replace muscle with fat?)You likely need to find out where your current body fat percentage is. Ideal is not normally based on the scale - but based on body fat percent. Then if you want muscle - start working that goal - eat loads of protein and other muscle building things.
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You likely need to find out where your current body fat percentage is. Ideal is not normally based on the scale - but based on body fat percent. Then if you want muscle - start working that goal - eat loads of protein and other muscle building things.
Thanks, I'll look into it and see what I can find out
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I've had a fairly successful 16 months.
Jan 2018 - 210 lbs - starting eating fewer calories, but still ate nearly any kind of food
April 20 - 170 lbs - finished with weight loss - now to maintain
June 25 - 175 lbs 22% BF - joined Farrel's Gym - HIIT program (6 days a week, kickboxing MWF, strength training TTHSat)
Aug 31 - 170 lbs 15% BF - end of 10 week program at Farrel's - joined as a yearly member
April 30, 2019 - 168 lbs 13.5%I've gotten as low as 11% body fat over the last year - but vacations I always spurge, so I rise... After the last month between vacation and other stressors, I'm happy to be at 13.5%
I still have a goal of having a visible six pack, but I have to get to 9% or less BF - I have the muscles, they are just hiding
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@Dashrender said in Fitness and Weightloss:
I've had a fairly successful 16 months.
Jan 2018 - 210 lbs - starting eating fewer calories, but still ate nearly any kind of food
April 20 - 170 lbs - finished with weight loss - now to maintain
June 25 - 175 lbs 22% BF - joined Farrel's Gym - HIIT program (6 days a week, kickboxing MWF, strength training TTHSat)
Aug 31 - 170 lbs 15% BF - end of 10 week program at Farrel's - joined as a yearly member
April 30, 2019 - 168 lbs 13.5%I've gotten as low as 11% body fat over the last year - but vacations I always spurge, so I rise... After the last month between vacation and other stressors, I'm happy to be at 13.5%
I still have a goal of having a visible six pack, but I have to get to 9% or less BF - I have the muscles, they are just hiding
That's fucking awesome man!
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@WrCombs said in Fitness and Weightloss:
I usually get a lot of grief for this but - whatever
I'm at the most I've ever weighed at 153 pounds as of 4 weeks ago. (I know I know, go eat a sandwich, right? )
haven't weighed myself since then.
I've been 130's for the last 5 years.
I'd like to stay around 145-150.
I'm starting a new martial arts program once a month (cause that all the time I will actually have) and doing constant work outs at home at least 3 times a week :day 1 - pull ups, dips, push ups, lunges and then free weights (curls, shoulder raises, etc.)
day 2 - 10 minute ab work out, followed by back work outs (from when i took a 12 foot fall, )
day 3 - 1 miles walk/jog , 5 x 25 yard sprints, half a mile jog and half a mile walk to cool down.on alternate days I do forms, heavy bag work outs, full circuit Kung Fu work outs, body conditioning (punching a bag full of beads, punching brick walls, , heavy bag with out gloves, heavy bag kicks, etc)
I've trained in Wing Chun kung fu (everybody wing chun tonight never gets old.) for about 2 years now.
I've found a new teacher (see above about starting new) my old teacher was a piece of work.any other Ideas on how to stay at this weight/lose a little ?
or gain muscle(replace muscle with fat?)What's your height?
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@LilAng said in Fitness and Weightloss:
@scottalanmiller said in Fitness and Weightloss:
ok. but i'm still gonna try it. lol
But die happy.
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I'm just watching calories and am currently down 25lbs.
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@Obsolesce said in Fitness and Weightloss:
@WrCombs said in Fitness and Weightloss:
I usually get a lot of grief for this but - whatever
I'm at the most I've ever weighed at 153 pounds as of 4 weeks ago. (I know I know, go eat a sandwich, right? )
haven't weighed myself since then.
I've been 130's for the last 5 years.
I'd like to stay around 145-150.
I'm starting a new martial arts program once a month (cause that all the time I will actually have) and doing constant work outs at home at least 3 times a week :day 1 - pull ups, dips, push ups, lunges and then free weights (curls, shoulder raises, etc.)
day 2 - 10 minute ab work out, followed by back work outs (from when i took a 12 foot fall, )
day 3 - 1 miles walk/jog , 5 x 25 yard sprints, half a mile jog and half a mile walk to cool down.on alternate days I do forms, heavy bag work outs, full circuit Kung Fu work outs, body conditioning (punching a bag full of beads, punching brick walls, , heavy bag with out gloves, heavy bag kicks, etc)
I've trained in Wing Chun kung fu (everybody wing chun tonight never gets old.) for about 2 years now.
I've found a new teacher (see above about starting new) my old teacher was a piece of work.any other Ideas on how to stay at this weight/lose a little ?
or gain muscle(replace muscle with fat?)What's your height?
5' 8.5"
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@scottalanmiller said in Fitness and Weightloss:
I'm just watching calories and am currently down 25lbs.
Awesome! that's all I did for my entire weight loss situation. I added exercise later only because I wanted my muscle pain to go away, and more flexibility.. staying active keeps you from getting hurt just walking. LOL
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@Dashrender said in Fitness and Weightloss:
@scottalanmiller said in Fitness and Weightloss:
I'm just watching calories and am currently down 25lbs.
Awesome! that's all I did for my entire weight loss situation. I added exercise later only because I wanted my muscle pain to go away, and more flexibility.. staying active keeps you from getting hurt just walking. LOL
I added some "exercise" but I want to stress that it is mostly "reducing sedentary state" rather than "exercising."
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@scottalanmiller said in Fitness and Weightloss:
@Dashrender said in Fitness and Weightloss:
@scottalanmiller said in Fitness and Weightloss:
I'm just watching calories and am currently down 25lbs.
Awesome! that's all I did for my entire weight loss situation. I added exercise later only because I wanted my muscle pain to go away, and more flexibility.. staying active keeps you from getting hurt just walking. LOL
I added some "exercise" but I want to stress that it is mostly "reducing sedentary state" rather than "exercising."
Without restricting myself to some insane low calorie count that is not realistically sustainable, I could not lose weight even slowly with my lifestyle.
I eat healthier now than I ever have.
I have added ~1 hour morning and evening of walking on the treadmill at a pace enough to raise my heart-rate decently. I am hoping tha twill be enough of a difference.
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@JaredBusch said in Fitness and Weightloss:
@scottalanmiller said in Fitness and Weightloss:
@Dashrender said in Fitness and Weightloss:
@scottalanmiller said in Fitness and Weightloss:
I'm just watching calories and am currently down 25lbs.
Awesome! that's all I did for my entire weight loss situation. I added exercise later only because I wanted my muscle pain to go away, and more flexibility.. staying active keeps you from getting hurt just walking. LOL
I added some "exercise" but I want to stress that it is mostly "reducing sedentary state" rather than "exercising."
Without restricting myself to some insane low calorie count that is not realistically sustainable, I could not lose weight even slowly with my lifestyle.
I eat healthier now than I ever have.
I have added ~1 hour morning and evening of walking on the treadmill at a pace enough to raise my heart-rate decently. I am hoping tha twill be enough of a difference.
I don't understand what's unrealistic about a lower calorie count? Clearly I did it - and Scott has done it. Does it mean learning to eat less? yep - does it mean retraining your body on how much food you really need to live - again, yep.
Something I learned after joining the gym - drinking water really helps be less hungry. Being fully hydrated leads to eating less. When on program (i.e. not being lazy) I drink around 100 oz of water a day.
