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Thread: 3-month FIERCE!

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    Registered User xpete's Avatar
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    3-month FIERCE!

    Hi Guys,

    I took your advice to start Fierce and have been doing it for about 3 months now. It is great, indeed, good for health, muscles, joints etc. However, not much progress in look, though. What do you think? How to get rid off those love handles, guys?

    First 2 images from Sep
    Last 2 images TODAY
    See below and thanks


    Pete
    Last edited by xpete; 12-07-2019 at 08:04 AM.
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    Weak and foolish OldFartTom's Avatar
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    Although there's interaction between the two.. think of it as

    Workouts for muscle levels
    Diet for fat levels
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
    Diet restarted, target 69.x Kg, progress poor so far :(
    Squat, Press, Squat, Press, occasionally some DL or other things too
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    Registered User xpete's Avatar
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    Originally Posted by OldFartTom View Post
    Although there's interaction between the two.. think of it as

    Workouts for muscle levels
    Diet for fat levels
    You mean: more workout and less food? :-)
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    Weak and foolish OldFartTom's Avatar
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    Fierce5 should already have you gradually increasing the exercise (by slowly increasing weight over time)

    But you might have to reduce food slightly if you want to reduce fat. No crash diets with extreme calorie deficit or you'll derail you workouts, but maybe a slight deficit. Take a look at the following calculator. Sure you'll need to tweak the numbers to fit your needs as you see how it goes, but it's a good guide to get started.

    https://www.bodybuilding.com/fun/macronutcal.htm
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
    Diet restarted, target 69.x Kg, progress poor so far :(
    Squat, Press, Squat, Press, occasionally some DL or other things too
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    Registered User JeremyM07201978's Avatar
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    It doesn't look like you need to cut calories by your appearance. You likely need to add muscle, which may even require a slight surplus in calories before cutting back. The love handles may be there for a while, but more muscle on your frame is going to counteract or eliminate their appearance, and will help you lose that later if you have to cut to lower bf %... Sometimes these areas are the last to go.

    Have you calculated TDEE for your target calories? Is your target supporting your goals? I.e. are you progressing in weight lifted? Also, be patient, 3 months is not long enough to have added a large amount of muscle mass - you're just getting started.
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    Registered User xpete's Avatar
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    Hi Guys,

    Thanks very much for the feedback you gave. Yes, you are right, I wasn't concentrating on progressing with weights. I just did the same weight sometimes. I'll check FIERCE5 again for how much you need to raise weight over the weeks.

    There was some inconsistency re cutting though - do you think I need to focus more on diet or just leave it as it is and focus on workout and wieghts?

    Thanks
    pete
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    Chihuahua in the rain Corbets's Avatar
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    If you want to lose weight, be freaking consistent with your diet. Know your macro targets and hit them.

    If you want to build muscle, be freaking consistent with your diet. Know your macros and hit them. But if you go over once in a while, it’s not the end of the world here.
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

    My Fierce 5 Novice log (deprecated): https://forum.bodybuilding.com/showthread.php?t=175702561&p=1550387651#post1550387651

    My Strava profile: https://www.strava.com/athletes/3015113
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    3 months is not very long to see a big visual difference in muscle mass. Fat loss yes...
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
    ~Originally posted by ironwill2008
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    Registered User xpete's Avatar
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    Originally Posted by tblodg15 View Post
    3 months is not very long to see a big visual difference in muscle mass. Fat loss yes...
    THanks!

    Do you mean that some fat loss is visible? :-)
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    Originally Posted by xpete View Post
    THanks!

    Do you mean that some fat loss is visible? :-)
    Yes I can see a difference in body fat. Fat loss happens much faster than building muscle.
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
    ~Originally posted by ironwill2008
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    do another 3 months
    Don't hit at all if it is honorably possible to avoid hitting; but never hit softly.
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    Registered User xpete's Avatar
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    Originally Posted by Jax05 View Post
    do another 3 months
    Yes, defintely! But it is easier if one sees at least some improvement :-)
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    Tuna, No Crust Jax05's Avatar
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    Originally Posted by xpete View Post
    Yes, defintely! But it is easier if one sees at least some improvement :-)
    You will, with time and consistency.
    Don't hit at all if it is honorably possible to avoid hitting; but never hit softly.
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