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View Full Version : Former Offensive Lineman Needs Your Help!



ThuglifeNMO
04-06-2017, 08:53 AM
Hello everyone. I am new to the site. My wife's college roommate is a spokeswoman for BodyBuilding.com, and she inspired me to to join the site.

I am 39 years old. A former All-American Guard. I've always had tremendous strength, but I've also carried around a lot of extra fat. Those glory days are long past me. I have lived an active and healthy lifestyle for the most part since college, but my problem was always quantity and alcohol. What I mean is my wife and I will make organic chicken, quionia, and steamed broc**** as an example for a meal, but I'd eat 2 plates then wash it down with a couple of beers. That won't keep the weight off, of course.

I've slowly improved my lifestyle over the past 5 years or so....eat P28 breads, only whole grains, more veggies, more lean meats, etc. in 2015 I was on the mass cardio style binge workout plan where I'd do a 10k on the treadmill 6 days a week. That worked, but I lost a ton of muscle as well.

I've recently started to figure things out with the help of this site and lots of online reading. I've always been good at putting on muscle and strength, but the cutting is my problem.

Three weeks ago, I started this diet routine:
i can't post links yet, so please Google Muscle and Fitness 28 days to Lean Meal Plan.

I am following that to a tee....and I am realizing it's not enough calories. I'm sputtering. Workouts are diving. I believe my problems are: 1.Not enough calories. 2. Not enough rest. 3. Maybe too many workouts or too hard?

Here is my basic workout routine from a high level:
Monday AM:
Heavy weights, typically chest and shoulders. 3 sets of 8-10 reps to failure. At least 5 different lifts...I shoot for 8 different lifts and 3 sets for each lift type. Then 38 minutes of cardio. The last 8 mins I do intervals on the treadmill...30 second sprint, 30 second brisk walk.

Monday PM:
38 mins cardio with the last 8 mins as intervals same as above.

Tuesday AM:
Heavy biceps, tripceps, abs
30 minute treadmill brisk walk

Tuesday PM:
HIIT workout of 25 mins...lots of squats lunges, push-ups etc

Wednesday AM:
Heavy lifts of choice/different muscle groups
30 minute treadmill

Wednesday PM
HIIT

Thursday AM:
Same as Wed

Thursday PM
30 minute walk outside

Friday AM
Heavy legs

Friday Pm
45 minute cardio

Saturday at Noon - 38 minute cardio with 8 minute intervals for the last 8 mins.

Sunday rest

No cheat meals. No alcohol. I eat only what is on the diet plan above and that's usually less than two thousand calories a day.

Current weight...259 pounds.
6'4" height
Approx 19% fat.

Goal is to be 235 pounds and less than 15% fat by August 2017.

This plan is working, I was 272 when I started 3 weeks ago. I am simply questioning if I need to make an adjustment moving forward because I am running out of gas. Only supplements I take are BCAAs....a lot of them...around 30-40 grams a day. I do morning workouts fasted and only take BCAAs prior. I also take BCAAs right before bed.


My questions....

1. Should I increase my calorie amount?
2. Although I should be burning a ton of fat, I feel like I am hitting a wall. More rest needed?
3. What other advice do you have for me?

Thank you so very much!!! ������������

smokinal
04-06-2017, 05:22 PM
Poor section for this thread man. I'd copy it to either Workout Programs or Losing Fat.
Good luck to you though.

gbullock32
04-07-2017, 03:44 AM
NUTRITION

This is the largest factor in your success, learn the basics to get started and then move into more advanced if needed.

BASICS

Calculate calorie needs: First get your BMR (Basal Metabolic Rate), then multiply by an activity factor to get your TDEE (Total Daily Energy Expenditure).

BMR= 370 + (21.6 x LBM (Lean Body Mass), Where LBM = [Total Weight (KG) x (100 - Body Fat %)] /100

Next take that number and use an activity factor to get TDEE (more active, use a higher number and lower number for less active) but remember this accounts for all activity and not just exercise (busy job/active life, choose a higher value)-
1.2- Sedentary (desk job and little exercise/activity)
1.3-1.4- Lightly Active Light daily activity, light exercise 1-3 times per week)
1.5-1.6- Moderately Active (Moderately active, moderate exercise 3-5 times per week)
1.7-1.8- Very Active (Physically demanding lifestyle, hard exercise 5-7 times per week)
1.9-2.2- Extremely Active (Endurance athlete, very hard physical job)

Now that you have the TDEE, get your macro-nutrient needs (fat, protein, and carb needs). Fat has 9 calories per gram, and protein/carbs have 4 calories per gram, alcohol is 7 calories per gram count it as a carb when fitting it into your macros).

Protein- .8 grams per pound
Fat- .4 grams per pound

Meet those MINIMUMS and then fill out remaining calories as you want with carbs, or more protein and fat, or any combination. Remember to track properly too, use a food scale (measuring cups can be very inaccurate due to density); track everything, each little bit adds up (sauces can be quite calorie dense).

Next decide your goal and eat at a 10-20% caloric deficit or surplus, deficit to lose weight and surplus to gain. For gaining go for ~.5-1 pound per week and when losing aim for 1-2 pounds per week. Reach your macro needs with mostly whole foods and a wide variety to ensure enough vitamins and mineral, but remember to practice common sense and moderation- enjoy life.

Sources and More Information

Nutrition-
Calculating Calories (http://forum.bodybuilding.com/showthread.php?t=156380183)
Pre, During, and Postworkout Nutrition (http://forum.bodybuilding.com/showthread.php?t=123915821)
How To Ask For Diet Critique (http://forum.bodybuilding.com/showthread.php?t=129523333)
Discretionary Calorie Allowance (http://forum.bodybuilding.com/showthread.php?t=133634471)
Macro/Micro Nutrients Explained (http://forum.bodybuilding.com/showthread.php?t=2845231)
Why 'Clean Eating' Is a Myth (http://wannabebig.com/diet-and-nutrition/the-dirt-on-clean-eating/)
Clean Eating Myth 2 (http://evidencemag.com/clean-eating/)
Insulin and Fat Loss (http://weightology.net/weightologyweekly/index.php/free-content/free-content/volume-1-issue-7-insulin-and-thinking-better/insulin-an-undeserved-bad-reputation/)
Insulin and Fat Loss 2 (http://www.muscleforlife.com/how-insulin-works/)

Protein-
Protein Needs (http://evidencemag.com/dieting-protein-needs)
Protein Needs 2 (http://www.ncbi.nlm.nih.gov/pubmed/24092765)
Protein Timing (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3879660/)

Fat-
Fat Needs (http://www.jissn.com/content/11/1/20)
Fat and Testosterone (http://www.anabolicmen.com/fats-and-testosterone/)

Meal Timing-
Meal Timing 1 (http://www.jissn.com/content/10/1/5)
Meal Timing 2 (http://nutritionreviews.oxfordjournals.org/content/73/2/69)

Micro-Nutrient Guide-
Micro-Nutrient Guide (http://iom.nationalacademies.org/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/5_Summary%20Table%20Tables%201-4.pdf)


TRAINING
Start with a solid beginner routine, these are designed to get the most for you; they are designed by professionals and use progressive overload. Read through them and pick the one you like most, follow it as it is written.

Why You Should Not Make Your Own Routine (http://forum.bodybuilding.com/showthread.php?t=118004321)
How To Perform Basic Lifts (http://forum.bodybuilding.com/showthread.php?t=118920551)

Routines
Starting Strength (http://startingstrength.com/)
BabyLover's Starting Strength (http://forum.bodybuilding.com/showthread.php?t=135564721)
AllPro's Beginner Routine (http://forum.bodybuilding.com/showthread.php?t=4195843)
StrongLifts 5x5 (http://stronglifts.com/5x5/)
IceCream Fitness 5x5 (http://forum.bodybuilding.com/showthread.php?t=148036063)
Fierce 5 (http://forum.bodybuilding.com/showthread.php?t=159678631)
Coolcicada's Push Pull Legs (http://forum.bodybuilding.com/showthread.php?t=149807833)

Calisthenics routines
Push Day:
- Pushups: 5x15
- Chest Dips: 4x12
- Triceps Extensions: 3x20
- Bench Dips: 3x15
- HSPU: 5x5
- Hindu Pushups: 3x12

Pull Day:
- Pull-ups: 5x8
- Inverted Rows: 3x12
- Back bridges: 4x10
- One-arm Assisted Chin-ups: 4x5
- One-arm Inverted Rows: 3x8
- Chins Isometric Holds: 3xFailure

Legs Day:
- Suqats: 5x20
- Jumping Squats: 4x15
- Lunges: 3x30
- Sprints: 4x20sec
- Box Jumps: 3x10
- Hanging Leg Raises: 3xfailure

Or-

Upper Day:
- Pullups: 5x6
- One-arm Inverted Rows: 3x8
- Inverted Rows: 3x18
- Back bridges: 4x10
- Pushups: 4x12
- Dips: 3x15
- HSPU: 3x5
- Decline Crunches: 4x12
- Russian Decline Twist: 3x12

Lower Day:
- Jumping Squats: 8x12
- Pistol Squats: 4x10
- Step Ups: 3x10
- GHR: 3x12
- Sprints: 5x15sec
- Calf Raises: 10x10 "Burnout"
- Hanging Leg Raises: 4x12
- Planks: 3x1min


SUPPLEMENTS

Remember one thing, supplements are only that; they supplement something and are never meant to be replacements. A multivitamin will not replace fruits and vegetables, a fat burner will not replace a caloric deficit, and a meal replacement is not meant to be your only source of calories.

This is a brief run down of the 'basics', for further breakdowns of specific ingredients (like Yohimbe, Forskolin, Glycerol, ect) more research on your part would be needed.

Protein
Protein supplements are mostly derived from either Milk, Animal, Egg, or Plant sources. They are a powdered food item, made to be convenient to take. Their main purpose is to help you reach your minimum daily needs for protein if you cannot do so with whole foods, outside of that they provide no special benefit to muscle growth and are by no means 'required'.

Types
Whey- The most common, derived from milk and comes in either a concentrate or isolate. It is the cheapest and has a very high bio-availability, good stuff all around. Concentrate is the most common you will see since it requires less processing than an isolate. It is great and just fine for the majority of people. Isolates are another variety, they tend to have a few less carbs and fat, but cost more. They are best for people who have lactose issues.

Animal- Meat based protein, most come from the hooves and other parts that are not used in food; mostly collagen sources. These are usually not the best for bio-availability and are costly compared to a whey protein. They have the benefit of not being an issue to the lactose intolerant, but most prefer other sources for their protein needs.

Egg- From eggs, most are egg white powders. Again these cost more but have good bio-availability and do not aggravate lactose.

Plant- Best for the vegetarian/vegan, and those with very severe lactose intolerance (who still get issues even from isolate). These are sources from pea, soy, hemp, rice, and other plants. They often have multiple sources to form a complete protein source. Most cost more because of the processing involved.

Multi-Vitamins
Multi-Vitamins are a good way to cover any gaps your nutrition may leave, they are not meant to (and never will be) a replacement for a wide variety of whole foods. Think of them as the spackle of the supplement world, great for covering imperfections, but you would not try and build a house from it.

Fish Oil
Fish Oil is a good supplement for most, mainly because many do not eat enough fish to reach the minimum recommendation for EPA/DHA. For the most part you do not need to over complicate this one, just find a cheap and reliable brand and go for a dosage that covers your daily needs. These recommendations are 3 grams of EPA/DHA per day.

Creatine
Creatine Monohydrate is the cheapest form of creatine and the most proven/studied. 3-5 grams a day, taken at any time with any liquid is all it takes and you do not need to load or cycle nor do you need to take it with sugar. Many types of creatine exist but just go with a plain mono- do not expect miracles though, creatine will barely have any noticeable effect, it may give you an extra rep or 2 but that is about it.

Bloating with creatine is actually very minimal, if it occurs at all, and usually only happens to those who load it (which is not needed). Creatine works by saturation, pulling water into the muscles and providing more endurance.

BCAAs
BCAAs (Branch Chain Amino Acids) are said to prevent muscle breakdown and aid in recovery- this is true but you know what already has BCAAs in it? Food, any source of protein has and is comprised of branch chain amino acids. Assuming you reach protein sufficiency in your day a BCAA supplement would do nothing to aid you. BCAA supplements may be beneficial if you take pre/intra workout only if you train in a fasted state, or taken between meals if you go 4-6 hours without food. If you do not fit either of those categories they are not needed at all, save the money.

Fat Burners
Fat Burners primarily do 2 things, suppress appetite and provide energy and focus. They cannot and will not replace a calorie deficit or a proper nutrition plan. Some have other additions, such as Forskolin or Yohimbe which may aid in actual fat loss though, but again the end success of weight/fat loss is proper diet. Work on getting that in order and then, if needed, you may want to look into a fat burner for the final push you need.

Pre-Workouts
These are designed to provide energy, focus, pump, and endurance; they do so most often with caffeine and other ingredients though there are also non-stimm pre-workouts for those who do not want the caffeine rush. These can aid you if the extra energy is needed but they are not required; if you are fine without them than you can just save your money.

Meal Replacements/Mass Gainer
These are often little more than a protein supplement with a lot of cheap carbs added in to jack up the calories. Really, just eat more; make a homemade gainer from whole foods: Whole Milk, Oats, Honey, Ice Cream, Whey, Peanut Butter, Fruit; all can be blended up to make a far more nutritious and cheaper gainer than anything you could buy in a tub.

CLA
CLA is useless, really... Unless you are obese and even then the effects are minimal at best.

Glutamine
Glutamine is pretty much useless, save your money.