Fine. Let's Get Skinny and Hangry 2017 Diet/Body Compostion Thread

[lrfiv]

Just FYI though, the solution to that problem is a moving average.

I could even calculate it like an MACD, which would give me an indicator of when a rise is serious enough to warrant a diet change... but then, that might be too much. Now, since every fitness app has a place to track body weight, if it was built-in, it would be a cool feature. Are you listening, myfitnessapp? blue9steel and I will split the royalties for that idea...

[wesleysh21]

Height: 5'-8"
Current Weight: 225 lbs
BF% - no clue

Goal: 195 lbs, I want to see my abs and obliques, it would be really cool if I could see some separation in the heads of my bicep

Half ass pic

[bodyhard]

Height: 5'-8"
Current Weight: 225 lbs
BF% - no clue

Goal: 195 lbs, I want to see my abs and obliques, it would be really cool if I could see some separation in the heads of my bicep

Half ass pic

I think this is the first and only pic you have posted on here no?

[wesleysh21]

I think this is the first and only pic you have posted on here no?

I've got a half dozen or so progress pics in my profile page, plus my avatar. This is definitely the first pic I've posted into a thread, because I didn't know how to do it before now. LOL

[bodyhard]

I've got a half dozen or so progress pics in my profile page, plus my avatar. This is definitely the first pic I've posted into a thread, because I didn't know how to do it before now. LOL

What Avatar?

[wesleysh21]

What Avatar?

Yeah, what's up with that? They all disappeared! Have you ever seen my avatar?

[baker]

What Avatar?

How's your training going after surgery?

[highiso]

Gary man, you're one of the few that seems to have successfully reset your "set point" for bodyfat. Are you tracking pretty close on your surplus, how are you managing to stay that lean during a bulk? Tell me your secret!! It's just us talking buddy I swear.

It's taken me 7 years to figure it out. The only secret is eating sensibly and managing hunger. This is the first year I was able to make it through Oct-Nov. without eating 5+ lbs. of chocolate (srs). I basically quit bringing junk food into the house. I continue to get better at controlling my cravings, it's not easy but has gotten easier.

This is also the first time in 6 years that I've given up intermittent fasting, I started eating breakfast about 8 weeks ago. I did it as an experiment. Below you'll see a 7 week comparison of my health screening numbers, basically nothing changed but an added few lbs.

I've been a huge advocate of IF for years BUT now that I'm almost seven years in, I truly believe that nutrient timing has become more important. Gains are hard to come by now, and with very average genetics I need every advantage I can get.

I'm not ditching IF all together. It'll be a tool for when I know I'll be splurging at a party, dinner, etc.

[Plateauplower]

It's taken me 7 years to figure it out. The only secret is eating sensibly and managing hunger.

Wait Wut?! The only way to get and stay lean is through consistent steadfast dietary control? .

I don't know how you guys do it but I hope to be able to do that year round too eventually. I get a little piggy from October through Christmas, it sure is a lot easier, faster, and more fun to add some fat than it is to take it back off.

[Jbizzlechizzle]

Wait Wut?! The only way to get and stay lean is through consistent steadfast dietary control? .

I don't know how you guys do it but I hope to be able to do that year round too eventually. I get a little piggy from October through Christmas, it sure is a lot easier, faster, and more fun to add some fat than it is to take it back off.

Amen to that! I've been on the bulk since spring and it has been so nice. I'm already dreading this cut but I'm sure I'll be happy with the final product and it might be a lot sooner than I expect. I'm pretty sure I'll drop 10 lbs in a month now that I've stopped eating like a hog.

[bodyhard]

How's your training going after surgery?

Sucks, going mad light, but I am OK with it, thanks for asking.

[Mojoke]

I've been a huge advocate of IF for years BUT now that I'm almost seven years in, I truly believe that nutrient timing has become more important

How exactly do you implement nutrient timing? Would be interesting to know

[highiso]

Wait Wut?! The only way to get and stay lean is through consistent steadfast dietary control? .

Hard to imagine i know.

How exactly do you implement nutrient timing? Would be interesting to know

By having a steady flow of nutrients in the morning opposed to a 16-hour fast through my afternoon workout.

[Hooverville]

Damn, deloading sucks. And I'm sick on top of that. Weak. Feelsbadman.

I'm supposed to hit the gym tomorrow. But based on how I feel, probably not going to happen. Hold me Bros.

[Hooverville]

Hard to imagine i know.



By having a steady flow of nutrients in the morning opposed to a 16-hour fast through my afternoon workout.

Funny. I just took nearly a year off from IF. As of December 1st I restarted.

However, I've "modified" my approach. The IF purists wouldn't approve.

30 grams of zero carb protien Isolate upon waking. Then fast until 11am. Feeding window ends at 7pm. Typically top off at 7 with some animal protein (around 40-50 grams)

I agree that classic IF is not condusive to gaining/maintaining muscle.

In for more from you Highiso.

[Plateauplower]

Damn, deloading sucks. And I'm sick on top of that. Weak. Feelsbadman.

I'm supposed to hit the gym tomorrow. But based on how I feel, probably not going to happen. Hold me Bros.

Fat, sick, and weak checking in. I am training through it and actually feel better after training than I do the rest of the day. Wish I had access to a sauna I would go in and try to burn this virus outa me.

[Hooverville]

Fat, sick, and weak checking in. I am training through it and actually feel better after training than I do the rest of the day. Wish I had access to a sauna I would go in and try to burn this virus outa me.

Glad I'm not alone.

[lrfiv]

Fat, sick, and weak checking in. I am training through it and actually feel better after training than I do the rest of the day. Wish I had access to a sauna I would go in and try to burn this virus outa me.

Me too. Flu. On Monday I set a PR in bench (recent PR - I'm not counting anything from 30 years ago. Yeah, when I was 21 I was Superman - who wasn't?). Then bam! All snotty, feverish, chills. I spent the next 2 days in bed! I swear this is true - laying there half dead, I was thinking, "this thermogenesis is eating up the calories!" Ha ha. I also practiced a few days of IF, by the expedient method of sleeping until 2pm.

I dragged myself to the gym today - weak, after being so strong days ago! Grrr. I also feel a little better after hitting the gym, though. And a sauna or hot tub would be so excellent, but no, I don't have either.

[Jbizzlechizzle]

Figured I'd post a back progress photo as well. Taken today at 203.8 lbs.



Hoping to rip this back to shreds in the coming months!

[wesleysh21]

Figured I'd post a back progress photo as well. Taken today at 203.8 lbs.





Hoping to rip this back to shreds in the coming months!

I'm going to enjoy watching you progress.

[Hooverville]

Me too. Flu. On Monday I set a PR in bench (recent PR - I'm not counting anything from 30 years ago. Yeah, when I was 21 I was Superman - who wasn't?). Then bam! All snotty, feverish, chills. I spent the next 2 days in bed! I swear this is true - laying there half dead, I was thinking, "this thermogenesis is eating up the calories!" Ha ha. I also practiced a few days of IF, by the expedient method of sleeping until 2pm.

I dragged myself to the gym today - weak, after being so strong days ago! Grrr. I also feel a little better after hitting the gym, though. And a sauna or hot tub would be so excellent, but no, I don't have either.

Haven't touched a barbell in 8 days. Sinus pressure is so bad that I think I might have an aneurism if I tried to squat.

Oh well, time to drink more tea and watch soaps.

[Hooverville]

Finally dragged my sorry ass to the gym today. Session was weak AF. Weighed myself this morning as well down 8lbs since coming down with this crap.

Slowly coming around though.

How's everyone else doing? Watching football? Eating some high calorie food perhaps? I'm thinking Rib steak and potatoes tonight! (I must be feeling better)

[TrotonKat]

Good thread - need some motivation

I will try add as much as can

I'm not over 35 so hope all good for me to add me story

32, roughly 5'7, weigh 67kilos, unsure body fat %, been called skinny fat.

My goal is tight lean muscle, with peach butt and I want to see results within 3 months.

Training currently consists of between 4 - 6 days a week, I mainly do weights. I have just started strong lift 5x5 program, I'm currently just winging my weight lifting routine but generally I do upper body 8 reps by 3 sets, first two sets decent weight and than last set is heavy weight. Lower body 10-12 reps by 3 sets same weight decent than heavy.

I have been told to change this start heavy weight make sure weight is actually hard to get to 6 reps than go lighter.

Current body shape below


Current supplements take for weight loss and building muscle


Would love some tips or advice or anything you think I can improve.

[anonymous]

yeah, this didn't work out so well for me last year with the whole losing 6+ months of training thing, but cautiously 'in' for this (please don't bring any more bad karma on my ass after this)

I'm a fat and soft 240ish right now, need to get back to the 220's like my apparently non visible avatar.

[Plateauplower]

Good thread - need some motivation

I will try add as much as can

I'm not over 35 so hope all good for me to add me story

32, roughly 5'7, weigh 67kilos, unsure body fat %, been called skinny fat.

My goal is tight lean muscle, with peach butt and I want to see results within 3 months.

Training currently consists of between 4 - 6 days a week, I mainly do weights. I have just started strong lift 5x5 program, I'm currently just winging my weight lifting routine but generally I do upper body 8 reps by 3 sets, first two sets decent weight and than last set is heavy weight. Lower body 10-12 reps by 3 sets same weight decent than heavy.

I have been told to change this start heavy weight make sure weight is actually hard to get to 6 reps than go lighter.

Current body shape below


Current supplements take for weight loss and building muscle


Would love some tips or advice or anything you think I can improve.

Can't see pics, but the strong lifts 5x5 will have you heading in a MUCH better direction than winging it. Follow it to the letter as long as you can. Fat loss is the result of adherence to diet, nothing more. Read the Emma Leigh macro sticky in the nutrition section or linked in the "Starting over 35" or something like that sticky at the top of the page by Ironwill2008. Get a food scale and accurately track your intake while training hard and you can see significant changes in 3 months. I doubt you will be where you want in 3 months, it takes time to build muscle, but you can significantly change your appearance in that time frame if you are consistent and put in the work on training and nutrition.

[TrotonKat]

Can't see pics, but the strong lifts 5x5 will have you heading in a MUCH better direction than winging it. Follow it to the letter as long as you can. Fat loss is the result of adherence to diet, nothing more. Read the Emma Leigh macro sticky in the nutrition section or linked in the "Starting over 35" or something like that sticky at the top of the page by Ironwill2008. Get a food scale and accurately track your intake while training hard and you can see significant changes in 3 months. I doubt you will be where you want in 3 months, it takes time to build muscle, but you can significantly change your appearance in that time frame if you are consistent and put in the work on training and nutrition.

I downloaded the app for 5x5 but doesn't really say how many times a week to do it. I will have Google later about info on it.

I know will not be were I want to be but I do expect some changes

[Jbizzlechizzle]

I'm going to enjoy watching you progress.

Thanks, Wesley. I'm hoping that we all show great progress over the next few months. This ought to be fun.

[MrNismo]

Heaviest I've been in about 4 years. 196 this morning. My fat always goes to love handles and chest so it really messes with my head but I'm going to power through. I've told myself that as long as I keep getting stronger and nothing hurts then I'm not going to let up on the weight gain.

[baker]

It's taken me 7 years to figure it out. The only secret is eating sensibly and managing hunger. This is the first year I was able to make it through Oct-Nov. without eating 5+ lbs. of chocolate (srs). I basically quit bringing junk food into the house. I continue to get better at controlling my cravings, it's not easy but has gotten easier.

Yes sir you're exactly right. I was able to maintain around 10% for over a year but decided it was okay for me to do a true bulk over the last few months. It's amazing how quickly the wrong foods and not closely monitoring calories can increase your bodyfat. I reckon at the end of this cut I'll see if it was worth it.

This is also the first time in 6 years that I've given up intermittent fasting, I started eating breakfast about 8 weeks ago. I did it as an experiment. Below you'll see a 7 week comparison of my health screening numbers, basically nothing changed but an added few lbs.

I've been a huge advocate of IF for years BUT now that I'm almost seven years in, I truly believe that nutrient timing has become more important. Gains are hard to come by now, and with very average genetics I need every advantage I can get.

I'm not ditching IF all together. It'll be a tool for when I know I'll be splurging at a party, dinner, etc.

Pretty interesting comparison. I rotate IF around training and schedule. It's nice to be flexible and have options and still meet your goals.

Heaviest I've been in about 4 years. 196 this morning. My fat always goes to love handles and chest so it really messes with my head but I'm going to power through. I've told myself that as long as I keep getting stronger and nothing hurts then I'm not going to let up on the weight gain.

Same. My arms and legs are lean but chest and stomach flabby. Those guys that can see their abs at 15% are lucky.

[lrfiv]

How's everyone else doing? Watching football? Eating some high calorie food perhaps? I'm thinking Rib steak and potatoes tonight! (I must be feeling better)

I'm back to 100% myself! My weakness is beer (glorious beer!), and as an avid homebrewer, it isn't in short supply. I only indulge once a week, but with the holidays, that will go out the window. Well, I don't wanna lose any weight before the cut begins, right?

I also happen to make the best (sorry to everyone's Grandma) pecan pie in the world. I make exactly two, one for Thanksgiving, one for Christmas. Must. Share. Pies.

Realistically, I'm sticking to my diet, other than the occasional holiday slip. Getting my macros, etc. If I have a bit of a calorie surplus, it's not the end of the world. I am hitting it in the gym like crazy! Even with turkey day, I've been averaging just over 2 pounds a week weight loss. That's about as fast as you can expect, from what I understand (I'm down from a max of over 300). If I stall a bit over the Christmas holiday - well, that's what this thread is for.

Glad to hear you are feeling better.