This pisses me off

[Marine1210]

I work hard with cardio, weights, and super strict dieting!!

Yet no six pack and I got fat on my chest


Friend who never has never ever watched what he ate has a 6 pack and is cut

What the heck??

[Voxmusculus]

Diet, genetics, and just better workouts I guess.

[Marine1210]

Diet, genetics, and just better workouts I guess.

Lol

He doesn't watch what he eats, he eats junk food barely getting protein. I work out harder than he does and count my calories and macros

[64509chvl]

Understand what you're sayin...but don't do that (compare yourself to others), you'll drive yourself nuts!!!

[Serpentarius]

Lol

He doesn't watch what he eats, he eats junk food barely getting protein. I work out harder than he does and count my calories and macros

get used to it, i have a friend who doesnt work out, has more muscle @ the same height and ultra lean, eats nothing but junkfood in large amounts. That is unfair.
Some people do have better genetics, some are smarter than you, faster than you, that just means you have to try that much harder. There are guys on this forum that are 20 more pounds than me and just as lean, that sucks but that means you gotta work with what you have, and harder.

Just because someone is better doesnt mean you shouldnt ever try. If you cant be the best, at least you tried, which is a lot more than others can say they did by sitting on the couch letting life pass them by and not learning the value of old fashioned hard work.

[Marine1210]

Understand what you're sayin...but don't do that (compare yourself to others), you'll drive yourself nuts!!!

Yeah I just don't understand how do can not even really workout, eat crap, and look better than those who eat healthy and lift


It's like when the heck am I going to see my abs for the first time?

[Marine1210]

get used to it, i have a friend who doesnt work out, has more muscle @ the same height and ultra lean, eats nothing but junkfood in large amounts. That is unfair.
Some people do have better genetics, some are smarter than you, faster than you, that just means you have to try that much harder. There are guys on this forum that are 20 more pounds than me and just as lean, that sucks but that means you gotta work with what you have, and harder.

Just because someone is better doesnt mean you shouldnt ever try. If you cant be the best, at least you tried, which is a lot more than others can say they did by sitting on the couch letting life pass them by and not learning the value of old fashioned hard work.

Hey man you've spoke with me before and know my goals and what I do, I'm hoping I can get my 6 pack soon cause iv been doing this for awhile

Thanks

[Igmann]

If you train too much and eat too little, your progress will regress and stagnate. You can show us your diet and your training program so we will give you some insight.

[Massthetics1993]

I work hard with cardio, weights, and super strict dieting!!

Yet no six pack and I got fat on my chest


Friend who never has never ever watched what he ate has a 6 pack and is cut

What the heck??

you might be over training?

whats your diet?

workouts?

split?

cardio?

answer me that and i will help

[Marine1210]

Alright guys here it is

Workout
I workout at home with adjustable Dumbells(the manual ones), I do stuff like (bench dips,skull crushers,dumbell curls,hammer curls,side lateral raises, front lateral raises,push ups,dumbell press,pull ups,chin ups,crunches,planks)

Do this 4 x a week different Body parts though the week mainly body weight exercises in my routines

So over training I wouldn't think would be the issue

Cardio
Everyday 30 minute jog or fast walk (treadmill says 300 calories burned each time) sometimes hiit for 30 minutes

I like doing the cardio, keeps me motivated for some odd reason and it's goo for your body also guess cause I wanna get lean and ripped


Nutrition

-I'm very strict

-1800 calories

-5 meals a day

-195-200 gr. protein(whey protein,96% lean beef,casein protein,fat free cheese,chicken breast from subway 6")

-70-80 gr. of fat (avocado,canola oil,peanut butter)

-75-100gr. Of carbs (quaker mini cheddar brown rice cakes,Wheat bread from subway chicken breast 6",loaded with veggies and no sauce or cheese)

1 cheat meal every week or two weeks where I eat (half a bowl of my favoritr dessert,couple slices of pizza and some cheezits)

Maybe I'm on way cause iv never Really ever got under 177lbs which is what I am now.

I believe I got a great build to get lean on, I'm tall but most of my muscle is in my arms and shoulders. Fat is abdominal and chest that I need to lose.

155lbs is the lowest I will go on my cut (I know that's light but I want to get to 8% before doing a slow bulk) I know for fact in not going to bulk bow cause I got to get rid of stomach fat and chest fat)

But this is what I'm going for


http://matetip.com/wp-content/upload..._shirtless.jpg

^pitt is almost 6ft and weighed around 155lbs, so I think I can get that build easily with my nutrition and plan


Everyone my age is taking PH's but I'm smart, in staying natural just taking creatine mono and whey protein

Let me know what you guys think and thank you

[Serpentarius]

Well concentrate on one first, get lean, bulk for a long period of time; then cut.
If you do the right things, you will get lean. if you are doing them, wait weeks and months to get lean enough and it WILL happen.
Also you may never get big despite years of training, some people just plain dont get big due to their genetic makeup, as big as others i should say.

You dont have 100 pounds of fat to lose, just stick with it and give it time. When i started two years ago i looked in the mirror and said it was going to take forever, it does.

[Marine1210]

Well concentrate on one first, get lean, bulk for a long period of time; then cut.
If you do the right things, you will get lean. if you are doing them, wait weeks and months to get lean enough and it WILL happen.
Also you may never get big despite years of training, some people just plain dont get big due to their genetic makeup, as big as others i should say.

You dont have 100 pounds of fat to lose, just stick with it and give it time. When i started two years ago i looked in the mirror and said it was going to take forever, it does.

So keep doing what I'm doing, be patient, and I'll be at my goal (6 pack an lean, like the Pitt)

Got it. Btw what do you think my bf% is, around 14-15%?

Thank you and yeah dude you look killer amazing before and after

[Serpentarius]

Not sure about bodyfat percent, i just go off what the scale tells me, then pictures secondly. If im not losing fat, then the scale isnt changing,
I looked similar to you, a little leaner, then it took two months of strict deficit to get to my leanest-you can probably expect around the same time if you dont mess up and have set backs. fat is pretty compact and dense, so even losing 3-4 pounds wont make too much of a difference until you get truly lean where every couple of pounds make a difference, you will find yourself getting numerically lighter than you thought you had to but once you are where you want to be....you will know what that number is.
For someone with a realistic social life, job, and family, it is unrealistic to try to stay in single digit bodyfat in my opinion. Dont be fooled by how Brad looks in that pic, those films and pictures are under the best lighting, oil, and tanning, outside of that they look like a normal guy.

[alex2363]

Patience, diet, lifting and also do weighted crunches, weighted side ways twisters, and weighted leg raises. Im on a mini bulk and still can see my 6 pack.

[pottersbar]

Alright guys here it is

Workout
I workout at home with adjustable Dumbells(the manual ones), I do stuff like (bench dips,skull crushers,dumbell curls,hammer curls,side lateral raises, front lateral raises,push ups,dumbell press,pull ups,chin ups,crunches,planks)

Do this 4 x a week different Body parts though the week mainly body weight exercises in my routines

So over training I wouldn't think would be the issue

Cardio
Everyday 30 minute jog or fast walk (treadmill says 300 calories burned each time) sometimes hiit for 30 minutes

I like doing the cardio, keeps me motivated for some odd reason and it's goo for your body also guess cause I wanna get lean and ripped


Nutrition

-I'm very strict

-1800 calories

-5 meals a day

-195-200 gr. protein(whey protein,96% lean beef,casein protein,fat free cheese,chicken breast from subway 6")

-70-80 gr. of fat (avocado,canola oil,peanut butter)

-75-100gr. Of carbs (quaker mini cheddar brown rice cakes,Wheat bread from subway chicken breast 6",loaded with veggies and no sauce or cheese)

1 cheat meal every week or two weeks where I eat (half a bowl of my favoritr dessert,couple slices of pizza and some cheezits)

Maybe I'm on way cause iv never Really ever got under 177lbs which is what I am now.

I believe I got a great build to get lean on, I'm tall but most of my muscle is in my arms and shoulders. Fat is abdominal and chest that I need to lose.

155lbs is the lowest I will go on my cut (I know that's light but I want to get to 8% before doing a slow bulk) I know for fact in not going to bulk bow cause I got to get rid of stomach fat and chest fat)

But this is what I'm going for




^pitt is almost 6ft and weighed around 155lbs, so I think I can get that build easily with my nutrition and plan


Everyone my age is taking PH's but I'm smart, in staying natural just taking creatine mono and whey protein

Let me know what you guys think and thank you

Are you seeing improvements?
you mention youre the lightest you've been so i assume youre' heading in the right direction.

add a lot more circuit work into your routine if you're looking to cut up, clear the fat and see abs. I've always found mma/fighting style circuits shred fat, intense body weight circuits, plyo's, power exercises etc.
Smash an intense circuit 3 times a week, end it with an ab circuit, things like plyo jumps, pullups, kettlebell complexes (worth investing in a KB), medicine ball slams and other core exercises. are you doing enough leg exercises? the biggest muscle groups need work if you want to lose weight. squats, lunges etc.

3 circuits a week as well as a 2 day upper/lower body split should cut you up quite well with that diet.

I've just finished a 6 week strength programme with good results and noticeable changes in muscle size/shape, now I'm onto more circuit workouts and fight training and within 2 weeks have gotten the leanest I've ever been, as have the couple of other lads I've been training with.

[Marine1210]

I just want to say thank you to you guys


I'm keeping my head up high and feel motivated. 2-4 months I'll have my 6 pack and be lean from my nutrition and workout, I will definitely add some circuit training, plyo is great too!

Just for laughs, after my first bulk I was 200lbs, I said dang I'll be ripped at 180lbs LOL more like 155lbs (I think this underestimating happens to atleast everyone once)

Thank you, be sure to look for my update in a month

[Kiryu]

Its genetics, I gain muscle faster then my friends and only have been working out for 3 months, I went from starting Bench press 135 (Yes I was weak) To Benching 275 in 4 months. My friends are at 250 after hitting the gym For about 8 months. I can also lose weight faster then them. I started at 250 3 Months ago and I'm at 180 right now. Its all about genetics. I still have about id say 5 - 10 pounds more of body fat to lose before my 6 pack shows,

[pottersbar]

I just want to say thank you to you guys


I'm keeping my head up high and feel motivated. 2-4 months I'll have my 6 pack and be lean from my nutrition and workout, I will definitely add some circuit training, plyo is great too!

Just for laughs, after my first bulk I was 200lbs, I said dang I'll be ripped at 180lbs LOL more like 155lbs (I think this underestimating happens to atleast everyone once)

Thank you, be sure to look for my update in a month

For instance, mon/wed/fri do circuits like:

pullups, KB snatch, KB swing, MB slam, plyo pushups, squat jumps, lunges, burpees
no rest between, repeat 3 times eg.
chuck on the 8 minute ab workout to end and you'll have done an intense, fat shredding workout in about half an hour.

Tues: Upper body 3-4 sets of 8-10 reps

Thurs: lower body 3-4 sets of 10-12 reps

Try and get big compound lifts into the lower body day particularly, deadlifts for instance are the daddy!

[TurkeyLover]

I think it's the amount of calories. You say you get 1800 cals -300 from cardio and your workout(-x amount) ? That's a big deficit IMO. Someone get at me if I'm wrong.

[FatScottishGuy]

Although genetics does play a role, I think often how we perceive these people and how they really are are different.

For example I knew a guy who seemed to live off of sweets and junk food and could eat what ever he wanted and was very lean, however I then spent a week on holiday with him a realised that the guy in fact rarely ate at all and it was just that on the rare occasion he did eat it was crap. It was just that because before I only saw him on social occasions that it was my perception that he could eat what he wanted. (a good example of how being lean <> being healthy)

Also as an IFer some of my friends have commented on the size of my evening meals and are bemused that I can eat so much and be losing weight, so they think I can eat what I want and not gain weight...and I am a bit of an ass about it and just let them think that

[jdjprimer19]

Get a gym membership and start working your legs...

[ademyster]

Although genetics does play a role, I think often how we perceive these people and how they really are are different.

For example I knew a guy who seemed to live off of sweets and junk food and could eat what ever he wanted and was very lean, however I then spent a week on holiday with him a realised that the guy in fact rarely ate at all and it was just that on the rare occasion he did eat it was crap. It was just that because before I only saw him on social occasions that it was my perception that he could eat what he wanted. (a good example of how being lean <> being healthy)

Also as an IFer some of my friends have commented on the size of my evening meals and are bemused that I can eat so much and be losing weight, so they think I can eat what I want and not gain weight...and I am a bit of an ass about it and just let them think that

This ^^^^ repped

[TheSauce9]

Although genetics does play a role, I think often how we perceive these people and how they really are are different.

For example I knew a guy who seemed to live off of sweets and junk food and could eat what ever he wanted and was very lean, however I then spent a week on holiday with him a realised that the guy in fact rarely ate at all and it was just that on the rare occasion he did eat it was crap. It was just that because before I only saw him on social occasions that it was my perception that he could eat what he wanted. (a good example of how being lean <> being healthy)

Also as an IFer some of my friends have commented on the size of my evening meals and are bemused that I can eat so much and be losing weight, so they think I can eat what I want and not gain weight...and I am a bit of an ass about it and just let them think that

Very well said, personally never thought of it that way.

[StacksItRich]

I feel like people overestimate there protein needs. I mean a normal person even with muscle mass who has no bb nutrition dont eat more than 100g a day and do fine. Even people lifting dont need more than 1xlbm which i believe is a lot since carbs are muscle sparing also. Unless you like meat I think the forum users eat more meat in a day then most people in days. Could explain the junk eating(carb fat heavy) vs bb( protein heavy)

[Voxmusculus]

I feel like people overestimate there protein needs. I mean a normal person even with muscle mass who has no bb nutrition dont eat more than 100g a day and do fine. Even people lifting dont need more than 1xlbm which i believe is a lot since carbs are muscle sparing also. Unless you like meat I think the forum users eat more meat in a day then most people in days. Could explain the junk eating(carb fat heavy) vs bb( protein heavy)

Are you kidding me? I found that the biggest reason I wasn't adding sufficient muscle was because I wasn't eating enough protein.

The moment I upped my protein intake, I have noticed a (visibly) significant difference in how much muscle mass I have.

A normal person does not tear down their muscles on a daily basis -- if anything, I wish I had eaten more protein when I started out.

[Serpentarius]

Are you kidding me? I found that the biggest reason I wasn't adding sufficient muscle was because I wasn't eating enough protein.

The moment I upped my protein intake, I have noticed a (visibly) significant difference in how much muscle mass I have.

A normal person does not tear down their muscles on a daily basis -- if anything, I wish I had eaten more protein when I started out.

Not to thread hijack but what are you at right now for daily protein g's?
I started at 145 but had bad recovery until i went up to around 175.

[MilSpec4Life]

I watched this skinny prick eat a whole bag of Doritos the other night at class. Wanted to punch him in the face. Some people just blessed with the "skiny" gene.

[Voxmusculus]

Not to thread hijack but what are you at right now for daily protein g's?
I started at 145 but had bad recovery until i went up to around 175.

Right now, I am targeting 110g -- I'd estimate I'm probably at ~20-22% bf, and I figured that comes to 1g/lbm. Would you recommend that I go higher?

[StacksItRich]

Are you kidding me? I found that the biggest reason I wasn't adding sufficient muscle was because I wasn't eating enough protein.

The moment I upped my protein intake, I have noticed a (visibly) significant difference in how much muscle mass I have.

A normal person does not tear down their muscles on a daily basis -- if anything, I wish I had eaten more protein when I started out.

Unless your a super athlete or were under eating in protein i doubt more protein instantly gave you muscle esp at a deficit when building muscle isn't likely.

If you are talking about recovery then maybe.

[Marine1210]

I think it's the amount of calories. You say you get 1800 cals -300 from cardio and your workout(-x amount) ? That's a big deficit IMO. Someone get at me if I'm wrong.

Hmm well if I eat more than that it seems I don't lose

I eat 1800,plenty of protein and fat. Cardio everyday burning 250-300, workout probly burns 150 (it's not that intense)

Guys think I'm fine? I'd I'm going for Pitt look