progress thus far:)

[devilsrule61287]

watever works for you homie fire away with watever ud like to ask and give me your goals and show me your diet

Happy to share in the thread so that other people can benefit from your advice also. Right now I'm skinny fat, 5'10", and about 165 (down from 170), after 5 weeks of cutting. Goal right now is to lean out before bulking (will probably cut to upper 150's, maybe 155, but no lower since I don't wanna be a twig). Not trying to see abs or anything. Just wanna get lean enough so that, when I bulk, I can see the gains and not worry about big gut, love handles, etc. anymore.

My TDEE is about 2,400-2,500 so I've been eating 1,900 per day, losing almost exactly 1 lb per week. At least 165g of protein, approx. 65-70g of fat, and I try to stay around 100g of carbs most days, but on workout days its more like 150, and maybe a bit less on non-workout days. All clean foods save the occasional cheat meal every few weeks. I do the typical eat-every-few-hours routine, trying to keep it all well-balanced and I'm never overly hungry on this diet. Only supp is whey (1 scoop in morning, and 1 scoop post-WO).

Gym routine is like I described above, an upper day, lower day, and abs/cardio day. A few times, I've split the upper into a pushing day and pulling day, but not sure if that kind of breakdown is really necessary for a beginner. Majority of exercises are the compounds done in 3x5 scheme.

[SlootFlute]

Great job man

lookin good

I gotta try that 7 hour window thing out

I'm trying to get rid of this last bit of fat before the summer kicks in

[TheNate909]

Happy to share in the thread so that other people can benefit from your advice also. Right now I'm skinny fat, 5'10", and about 165 (down from 170), after 5 weeks of cutting. Goal right now is to lean out before bulking (will probably cut to upper 150's, maybe 155, but no lower since I don't wanna be a twig). Not trying to see abs or anything. Just wanna get lean enough so that, when I bulk, I can see the gains and not worry about big gut, love handles, etc. anymore.

My TDEE is about 2,400-2,500 so I've been eating 1,900 per day, losing almost exactly 1 lb per week. At least 165g of protein, approx. 65-70g of fat, and I try to stay around 100g of carbs most days, but on workout days its more like 150, and maybe a bit less on non-workout days. All clean foods save the occasional cheat meal every few weeks. I do the typical eat-every-few-hours routine, trying to keep it all well-balanced and I'm never overly hungry on this diet. Only supp is whey (1 scoop in morning, and 1 scoop post-WO).

Gym routine is like I described above, an upper day, lower day, and abs/cardio day. A few times, I've split the upper into a pushing day and pulling day, but not sure if that kind of breakdown is really necessary for a beginner. Majority of exercises are the compounds done in 3x5 scheme.

your scheme looks pretty good ive got a couple of questions
1. how do you respond to carb depleting?
2.whats your post workout nutrition like?

[TheNate909]

Great job man

lookin good

I gotta try that 7 hour window thing out

I'm trying to get rid of this last bit of fat before the summer kicks in

do it man the effects of fasting is fantastic is great for your body

[devilsrule61287]

your scheme looks pretty good ive got a couple of questions
1. how do you respond to carb depleting?
2.whats your post workout nutrition like?

I guess I feel a bit less satiated when the carbs are low (i.e. 60-70 for the day). Never really got much lower than that since things like milk, yogurt, berries, veggies, etc. slowly add up the carbs for the day. So I'm not sure how my body would respond to something like a keto diet.

For post-WO, I have 1 scoop of whey right after, with either milk or water. Then about 45-60 min after, I eat a meal with about 30g protein (typically grilled chicken or sardines), with veggies (usually broccoli, brussel sprouts, or zucchini), and a complex carb like beans or a sweet potato.

[TheNate909]

I guess I feel a bit less satiated when the carbs are low (i.e. 60-70 for the day). Never really got much lower than that since things like milk, yogurt, berries, veggies, etc. slowly add up the carbs for the day. So I'm not sure how my body would respond to something like a keto diet.

For post-WO, I have 1 scoop of whey right after, with either milk or water. Then about 45-60 min after, I eat a meal with about 30g protein (typically grilled chicken or sardines), with veggies (usually broccoli, brussel sprouts, or zucchini), and a complex carb like beans or a sweet potato.

alright man couple of things id like you to try drop your carbs to roughly 80 eat them all preworkout (brown rice oatmeal sweet potato the good stuff) no carbs post workout pwo looks good just make sure it stays water and up it to a scoop and a half (what protein do you use) keep carbs and fats out of your diet post workout so get your fats in early..reasoning is after a workout and cardio session your body is amped up and in a higher caloric burning state let it pull those cals from fat stores...man your stuff looks good and i have no doubt it would work but id be willing to bet this will kiick it up if you wanna really go into high speed lemme kno..fatlos dosnt have to be a slow tedious process and you wont have to worry about really any muscle loss

[devilsrule61287]

alright man couple of things id like you to try drop your carbs to roughly 80 eat them all preworkout (brown rice oatmeal sweet potato the good stuff) no carbs post workout pwo looks good just make sure it stays water and up it to a scoop and a half (what protein do you use) keep carbs and fats out of your diet post workout so get your fats in early..reasoning is after a workout and cardio session your body is amped up and in a higher caloric burning state let it pull those cals from fat stores...man your stuff looks good and i have no doubt it would work but id be willing to bet this will kiick it up if you wanna really go into high speed lemme kno..fatlos dosnt have to be a slow tedious process and you wont have to worry about really any muscle loss

So you recommend getting in my carbs and fats earlier in the day, and relying mostly on protein, veggies, etc. for post-WO foods. Sounds like I could manage that. 80g carbs overall can definitely happen if I cut out the milk (I drink two 10-oz glasses a day, so that is 30g of carbs right there). Eating 70g of fat before I hit the gym in late afternoon/early evening may be a bit tough, but I guess I could do that. Oh, and my post-WO protein is ON Whey.

And how about carbs on my non-workout days? You think I should still shoot for around 80g?

[TheNate909]

So you recommend getting in my carbs and fats earlier in the day, and relying mostly on protein, veggies, etc. for post-WO foods. Sounds like I could manage that. 80g carbs overall can definitely happen if I cut out the milk (I drink two 10-oz glasses a day, so that is 30g of carbs right there). Eating 70g of fat before I hit the gym in late afternoon/early evening may be a bit tough, but I guess I could do that. Oh, and my post-WO protein is ON Whey.

And how about carbs on my non-workout days? You think I should still shoot for around 80g?

u can keep it at 89home[/QUOTE] if you want or go lower i would recomend 1 day of hi carbs but not super hi say around 220g post workout on back or leg day..so once every 5body days bump up the carbs..where do u get your fats from

[TheNate909]

Sry for the weird outaplace words my phone goes ass backwards retarded sumtimes

[devilsrule61287]

^^

Fats come from peanut butter, fatty fish like herring, avocado, almonds, and cheese primarily

[TheNate909]

if you want or go lower i would recomend 1 day of hi carbs but not super hi say around 220g post workout on back or leg day..so once every 5body days bump up the carbs..where do u get your fats from

Fats come from peanut butter, fatty fish like herring, avocado, almonds, and cheese primarily[/QUOTE]real easy way to get your fats in..4eggs scrambled with 2slicesu of cheese mixed in and 2 strips of bacon chopped up and trown in thats roughly half of wat you need right there

[devilsrule61287]

Sounds good. Ill try these changes out and see if results keep coming. Had 2 more Qs for you if you dont mind:

1. Did you do cardio while losing weight? Ive been doing maybe one or 2 sessions of interval cardio a week but not sure if I should be doing more (or whether the cardio is necessary at all).

2. What was your gym routine like? To lose fat, did you do things like higher reps or supersets to keep your heart rate high? Or did you do the standard high weight-low rep scheme for the big lifts?

[TheNate909]

Sounds good. Ill try these changes out and see if results keep coming. Had 2 more Qs for you if you dont mind:

1. Did you do cardio while losing weight? Ive been doing maybe one or 2 sessions of interval cardio a week but not sure if I should be doing more (or whether the cardio is necessary at all).

2. What was your gym routine like? To lose fat, did you do things like higher reps or supersets to keep your heart rate high? Or did you do the standard high weight-low rep scheme for the big lifts?

i do cardio after every lift 20-30 min fast walk ...i honestly make up my workouts as i go but i always lift as heavy as i can..plz for gods sake dont go light lol

[TheNate909]

Sounds good. Ill try these changes out and see if results keep coming. Had 2 more Qs for you if you dont mind:

1. Did you do cardio while losing weight? Ive been doing maybe one or 2 sessions of interval cardio a week but not sure if I should be doing more (or whether the cardio is necessary at all).

2. What was your gym routine like? To lose fat, did you do things like higher reps or supersets to keep your heart rate high? Or did you do the standard high weight-low rep scheme for the big lifts?

keep me updated on how you do with it

[exreds]

Thats some fkg amazing results bro.

Keep the "pica" up.

[TheNate909]

Thats some fkg amazing results bro.

Keep the "pica" up.

Thank u...the wat lol?

[exreds]

Thank u...the wat lol?

"Pica" aint got a true translation bro, it's portuguese for... "strenght", really impossible to say it by word, its just something you say.

All I meant is keep the motivation and keep posting your results.

[TheNate909]

Ohhh ok i gotcha

[TheNate909]

Shameless bump