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  1. #1
    Registered User amiramin's Avatar
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    Am i wasting my time?

    Hi
    it's been nearly 3 months, i am trying to reduce by bf %, i am taking half of the required calories,
    for the last 3 months i am only eating raw vagitables and steamed chicken. And there isn't any progress, my weight is almost the same fat is still there,
    Unfortunately i forgot to take a picture before starting.
    But following is a 2 month old and current pic. What do you think?
    1st now
    2nd 2 months ago
    Attached Images
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  2. #2
    Registered User amiramin's Avatar
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    any one??
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  3. #3
    Registered User jeffl1980's Avatar
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    Wasting time....NO. The main thing is you are doing something to be healthy. First, what is your workout routine like?
    What kind of foods are you taking in?
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  4. #4
    Registered User DaveHeller's Avatar
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    Originally Posted by amiramin View Post
    Hi
    it's been nearly 3 months, i am trying to reduce by bf %, i am taking half of the required calories,
    for the last 3 months i am only eating raw vagitables and steamed chicken. And there isn't any progress, my weight is almost the same fat is still there,
    Unfortunately i forgot to take a picture before starting.
    But following is a 2 month old and current pic. What do you think?
    1st now
    2nd 2 months ago
    First off, your never wasting your time bro. Every day you attempt to live healthier is a victory in my eyes. Bodybuilding is a learning process. If your not losing weight you have to re-evaluate your diet and exercise program. Some people use excessive amounts of cardio to help, others tweak their diet. I for one can get as low as 1300-1500 calories when im going hard and finishing up a cut. Dont ever give up, just adapt bro.
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  5. #5
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by amiramin View Post
    Hi
    it's been nearly 3 months, i am trying to reduce by bf %, i am taking half of the required calories,
    for the last 3 months i am only eating raw vagitables and steamed chicken. And there isn't any progress, my weight is almost the same fat is still there,
    Unfortunately i forgot to take a picture before starting.
    But following is a 2 month old and current pic. What do you think?
    1st now
    2nd 2 months ago
    Its sounds like you have stunted your metabolism. Keeping calories too low is a recipe for hormonal damage. Listen to this video as its a great description of something many people go through, not just competitors.

    Contest Prep Coach

    Paul@ProPhysique.com

    Core Nutritionals/Outwork Apparel Athlete

    NGA & IFPA Pro Bodybuilder
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  6. #6
    Registered User amiramin's Avatar
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    well, about my routine,
    I usually focus of 2 Muscle groups like in bench press
    1st set: 24kg x 30 reps
    2nd set: 44kg x 15 reps
    3rd set: 54kg x 10 reps

    most of my exercise are pretty much like that.

    About diet i am taking 1000-1100 Cal daily, and i think that i am burning 2300cal.
    most part of my diet is lean meat/chicken/fish. I am also taking a multivitamin pill (Surbex T)
    and i am not eating any crabs
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  7. #7
    Registered User gregorymcm's Avatar
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    Read the post above and watch the movie. Best advice for this issue.

    Patience+consistency = results.
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  8. #8
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by amiramin View Post
    well, about my routine,
    I usually focus of 2 Muscle groups like in bench press
    1st set: 24kg x 30 reps
    2nd set: 44kg x 15 reps
    3rd set: 54kg x 10 reps

    most of my exercise are pretty much like that.

    About diet i am taking 1000-1100 Cal daily, and i think that i am burning 2300cal.
    most part of my diet is lean meat/chicken/fish. I am also taking a multivitamin pill (Surbex T)
    and i am not eating any crabs
    For an adult male who is training your calories should be at minimum 20X body weight. That would be 2600 calories on the low end. You are severely under eating. Please watch that video. You could also benefit from a more structures training program.
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  9. #9
    Registered User TheDifference12's Avatar
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    Originally Posted by fltallpaul View Post
    For an adult male who is training your calories should be at minimum 20X body weight. That would be 2600 calories on the low end. You are severely under eating. Please watch that video. You could also benefit from a more structures training program.
    I don't think a minimum of 20x body weight is needed if he wants to decrease his body fat percentage. Although is decreasing his body fat percentage a wise move if he's 5'7" and 130 pounds? I'm sure he could lose some fat then bulk or if he wants to be skinny then maintain but I'd say bulk then cut. I agree that a better structured training program could help a lot. It's definitely not healthy to be eating 1000 calories.
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  10. #10
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by TheDifference12 View Post
    I don't think a minimum of 20x body weight is needed if he wants to decrease his body fat percentage. Although is decreasing his body fat percentage a wise move if he's 5'7" and 130 pounds? I'm sure he could lose some fat then bulk or if he wants to be skinny then maintain but I'd say bulk then cut. I agree that a better structured training program could help a lot. It's definitely not healthy to be eating 1000 calories.
    I would not suggest he increase his calories to 2600 immediately. All I meant was that is a rough number for where he should be and he is severely below that. He needs to slowly add in calories and have a hormonal rehab day to keep losing fat. I am certain he has bottomed out his hormones with numbers that low.
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  11. #11
    Registered User wolf33d's Avatar
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    You just go wrong... Train hard and eat normally with a lot of protein. Also do a lot of cardio... You will lose weight for sure and take muscles instead
    "You have to be great at something, good at everything, and you can't suck at anything."
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  12. #12
    Registered User footballer54's Avatar
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    no man! dont give up i can see some gains too
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  13. #13
    Still reaching aesthetics Kapetan's Avatar
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    5'7, 130lbs ouch man.

    You need to change your program. I managed to lose bodyfat on my weight using the most simple program with HIIT 3x a week.

    Day1: Chest/Triceps (concentrate on: Bench press and dips, add isolation exercises)
    Day2: Back/Biceps (concentrate on: Deadlifts or Rows and pullups, add isolation exercises)
    Day3: Legs/Shoulder (concentrate on: Squats and OHP/DB seated press, add isolation exercises)

    Go especially heavy on compounds (Benchpress, Deadlifts, Squats and OHP or DB press). When weight starts to be really heavy, I go for 5-3 reps. Do weighted dips and pullups, when you do over 12 reps, increase weight.
    My day usually has 6-7 exercises in it, but my main focus is on exercises listed up here. Other exercises I choose by what I feel like doing.
    I've been following this program for year and half, lots of gains. When I cut I add HIIT 3x a week + some cardio.
    Week isn't my period how I calculate it, but I do it like this: day1, day2, day3, rest, (extra rest if needed), repeat.

    Just sharing what I do, find whatever works for you.
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