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
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Thread: Am i wasting my time?
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12-17-2012, 05:03 AM #1
Am i wasting my time?
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12-17-2012, 05:57 AM #2
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12-17-2012, 06:08 AM #3
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12-17-2012, 06:11 AM #4
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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12-17-2012, 06:38 AM #5
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13603
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12-17-2012, 09:38 AM #6
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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12-17-2012, 09:43 AM #7
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12-17-2012, 10:22 AM #8
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13603
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12-17-2012, 10:56 AM #9
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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12-17-2012, 11:47 AM #10
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13603
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.
Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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12-17-2012, 07:48 PM #11
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12-17-2012, 07:59 PM #12
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12-18-2012, 05:22 AM #13
- Join Date: Nov 2011
- Location: Hamburg, Germany
- Age: 31
- Posts: 3,965
- Rep Power: 6510
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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