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  1. #1
    Registered User xTeTe's Avatar
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    Question about lifting on a crappy diet and hitting goals *Update*

    So I'll try to keep this brief.

    I'm 40 y/o, 5'10" 185 lbs and roughly 20.5 percent bf.

    I started boxing about ten years ago and fought competitively for five years. Once I hit 35 y/o and stopped competing I still did some boxing training and started training others for a couple years after that.

    I have always been lifting to some extent over the past eight or nine years, however, It was only maybe two days a week and I really didn't push myself too much as I didn't want to bulk up and have to change weight classes. Basically I did just enough strength training and exercises that would be relevant to boxing; basically compound movements and some abs.

    Here's the thing.. through this whole time, I ate like crap. Lots of fast food, sugar, etc. The only reason I was able to stay in decent shape was because of how hard I was working out.

    Fast forward to about two years ago and I've started eating better, in fact I've really been tracking my diet quite a bit over the past six months or so (protein, macros, etc) and I've really tried stepping up my workouts by increasing intensity and volume and supplementing too.

    Given my numbers at the beginning of the post.. do you guys think it's possible for me to hit close to 200 lbs and cut to about 15 percent fat? (My goal). I realize everyone is different and genetics play a big part, but I think my goal is fairly realistic. Maybe?

    I just hope that I can hit that goal with a huge shift in training now. I guess the other part to my question is, have I really screwed myself with my poor eating habits in the past and have stunted my growth so to speak, being 40 now, in that regard? Is there any hope in progressing and getting to my goal even though I have about eight years or so of not so great weight training under my belt? I think I'm well past newbie gains.

    Thanks for reading.
    Last edited by xTeTe; 02-26-2021 at 07:37 PM.
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  2. #2
    Registered User Payton1221's Avatar
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    I'm not saying that it can't be done, but I'll say that IF it can be done, it'll take a few years and a lot of hard work and attention to detail (reps, weights, macros, etc).

    185 lbs @ 20% (I know you said 20.5%) means you have ~148 lbs of lean mass and 37 lbs of fat.

    200 lbs @ 15% means you'll need 170 lbs of lean mass and 30 lbs of fat.

    That's 22 lbs of lean mass that you need to obtain while losing 7 lbs of fat. When you're at the grocery next time, take a good look at what 22 lbs of meat looks like because that's how much lean mass you'll need to pack on.

    Good luck.
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    Registered User xTeTe's Avatar
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    Originally Posted by Payton1221 View Post
    I'm not saying that it can't be done, but I'll say that IF it can be done, it'll take a few years and a lot of hard work and attention to detail (reps, weights, macros, etc).

    185 lbs @ 20% (I know you said 20.5%) means you have ~148 lbs of lean mass and 37 lbs of fat.

    200 lbs @ 15% means you'll need 170 lbs of lean mass and 30 lbs of fat.

    That's 22 lbs of lean mass that you need to obtain while losing 7 lbs of fat. When you're at the grocery next time, take a good look at what 22 lbs of meat looks like because that's how much lean mass you'll need to pack on.

    Good luck.
    Gotcha, thanks for the response.

    Getting down to 15% won't be the hard part, it's adding the lean mass that's going to be tough. 200 would be a stretch, but I'm aiming to get as close to that as possible at 15%.
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    Originally Posted by xTeTe View Post
    Gotcha, thanks for the response.

    Getting down to 15% won't be the hard part, it's adding the lean mass that's going to be tough. 200 would be a stretch, but I'm aiming to get as close to that as possible at 15%.
    Adding 20+lb of muscle (especially when you've been lifting a while and aren't a 'newb') is a loooooong process. Years (as already mentioned). I'd recommend cutting while continuing to lift hard and get down to sub 15% now before you focus on building that mass up. It will give you a better physique and aesthetic in the shorter term and will help you with your confidence moving forward. Bulking when you're already 20% is going to leave you super pudgy down the line.

    I wouldn't obsess over the 200lb 15% goal too much. It's okay to have it in the back of your mind, but there's many milestones for you to hit before you ever get there. Just improve yourself and be better than you were yesterday. That way you can't lose.
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    Actually, getting down to 15% bodyfat should be your first goal. You can re-evaluate the muscle mass goal periodically depending on how you see yourself and how you feel. But getting leaner will provide you much more immediate and tangible benefits.
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    Registered User xTeTe's Avatar
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    Originally Posted by sunsean View Post
    Adding 20+lb of muscle (especially when you've been lifting a while and aren't a 'newb') is a loooooong process. Years (as already mentioned). I'd recommend cutting while continuing to lift hard and get down to sub 15% now before you focus on building that mass up. It will give you a better physique and aesthetic in the shorter term and will help you with your confidence moving forward. Bulking when you're already 20% is going to leave you super pudgy down the line.

    I wouldn't obsess over the 200lb 15% goal too much. It's okay to have it in the back of your mind, but there's many milestones for you to hit before you ever get there. Just improve yourself and be better than you were yesterday. That way you can't lose.
    Makes sense.

    I guess I gotta stop using those FFMI calculators too and stop trying to figure out what's possible naturally.

    If it takes years, so be it, I dedicate myself to everything I put my mind toward. I've kind of made this my new obsession now that I'm not boxing anymore.
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    Registered User xTeTe's Avatar
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    So now my friend has their gym fully stocked and loaded and now I'm finally able to transition from doing my ghetto workout (weighted pushups, loaded duffle bag row and curls, etc) to using real equipment thankfully.

    Even before at the gym, then ghetto workouts and what not I've stuck to a fairly consistent 6x6 workout with all of my exercises. Now that I have to modify my workout to less exercises.... would 6x6 three days a week be too much? Meaning doing full body workout each day (bench/squats/rows, etc) so basically 108 reps per week on same muscle groups. Or for building mass should I switch to a 5x5 three days? Or should I do more reps?
    Last edited by xTeTe; 05-16-2020 at 04:04 PM.
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    Humble Megalomaniac ElrondHubbard's Avatar
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    6 sets of 6 reps for each body part 3 times a week is fine. Just make sure you have a system for progression in place.
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    Crawling back under rock OldFartTom's Avatar
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    Originally Posted by ElrondHubbard View Post
    Actually, getting down to 15% bodyfat should be your first goal. You can re-evaluate the muscle mass goal periodically depending on how you see yourself and how you feel. But getting leaner will provide you much more immediate and tangible benefits.
    Joining thread very late but agree with above. Normally the advice is the opposite way round... gain muscle first and lose fat later. But years of boxing and weights you've got a fantastic base to work on and "muscle memory" is a real thing, so lose fat then gain muscle.

    6*6, 5*5 are pretty similar. I'd say 6*6 but more importantly Stop Overthinking this! You've done this before, you're not some complete beginner. Have confidence in your previous experience and judgement.
    Last edited by OldFartTom; 05-17-2020 at 03:11 AM.
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    Registered User xTeTe's Avatar
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    Originally Posted by OldFartTom View Post
    Joining thread very late but agree with above. Normally the advice is the opposite way round... gain muscle first and lose fat later. But years of boxing and weights you've got a fantastic base to work on and "muscle memory" is a real thing, so lose fat then gain muscle.

    6*6, 5*5 are pretty similar. I'd say 6*6 but more importantly Stop Overthinking this! You've done this before, you're not some complete beginner. Have confidence in your previous experience and judgement.
    Thanks for the advice.

    Overthinking things is my worst enemy.
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    Originally Posted by xTeTe View Post
    I'm 40 y/o, 5'10" 185 lbs and roughly 20.5 percent bf.

    Given my numbers at the beginning of the post.. do you guys think it's possible for me to hit close to 200 lbs and cut to about 15 percent fat? (My goal). I realize everyone is different and genetics play a big part, but I think my goal is fairly realistic. Maybe?
    Sure, just don't expect it to happen over night.

    200@15% = 170lbs lbm
    185@20.5% = 147lbs lbm

    Adding 23lbs of real muscle is going to take a minimum of 92 weeks (0.25lb lbm / week max) and likely much longer than that.

    On the plus side, you're virtually untrained so you should see pretty rapid progress if you start eating right and get a on a good program.
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    Registered User xTeTe's Avatar
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    Originally Posted by blue9steel View Post
    Sure, just don't expect it to happen over night.

    200@15% = 170lbs lbm
    185@20.5% = 147lbs lbm

    Adding 23lbs of real muscle is going to take a minimum of 92 weeks (0.25lb lbm / week max) and likely much longer than that.

    On the plus side, you're virtually untrained so you should see pretty rapid progress if you start eating right and get a on a good program.
    Even if it takes three or four years... That's fine. Beats the alternative of not lifting at all. Just hope it's a realistic goal. But like others were saying, there's a lot to accomplish along the way. I'm going to just focus on improving at this point and doing things the right way.
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    Yes but the tricky thing here is losing body fat while gaining muscle and have to agree with the above you are talking a good period of time to do this.
    It won't happen over night and you will need patients and discipline.
    Also an accurate way to measure you body fat.
    Many ways out there to do this but the more accurate ways are usually the most expensive.
    I find picture from month to month can be helpful.
    Maybe a waist measurement also.
    Stay with the clean eating and an emphasis on protein.
    Keep up the macro tracking and calories also .
    Good luck.
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    Registered User xTeTe's Avatar
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    So it's been close to a year since I made this thread.. well maybe nine months. But I tested my bf for the first time in over a year, which was 20.5 at the time.

    Today I used the same meter (yeah cheap digital one that you grip). Which I know isn't super accurate but I'm comparing it to my previous reading for posterity.... and It dialed in at 18.4 percent. I currently weight 182 lbs!.

    So after a year of really dialing in my nutrition and program.. along with many many punishing workouts, I was able to eek out 4 pounds of muscle in the past 10 months.... only 18 lbs of meat to go @payton1221 lol.

    To be honest I've dialed my expectations in and would be happy with 190 @ 15 percent instead of 200 but If I go over 190 that would be great.

    I'll try to post a pic soon (as I'm not one for selfies really) to at least upload an av finally.

    Anyway.. I've really appreciated your comments in this thread and hopefully I have another good update in about another year.
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    Originally Posted by xTeTe View Post
    So it's been close to a year since I made this thread.. well maybe nine months. But I tested my bf for the first time in over a year, which was 20.5 at the time.

    Today I used the same meter (yeah cheap digital one that you grip). Which I know isn't super accurate but I'm comparing it to my previous reading for posterity.... and It dialed in at 18.4 percent. I currently weight 182 lbs!.

    So after a year of really dialing in my nutrition and program.. along with many many punishing workouts, I was able to eek out 4 pounds of muscle in the past 10 months.... only 18 lbs of meat to go @payton1221 lol.

    To be honest I've dialed my expectations in and would be happy with 190 @ 15 percent instead of 200 but If I go over 190 that would be great.

    I'll try to post a pic soon (as I'm not one for selfies really) to at least upload an av finally.

    Anyway.. I've really appreciated your comments in this thread and hopefully I have another good update in about another year.
    When I started I thought it would take about 2 years to a physique I was proud of. As it turned out, in 2 years I was happy, but more importantly I was addicted to the process. In all honesty it took around 6 years with good BB'ing genetics and some light extra supplementation to actually turn heads. I was a never a chicken and rice/weigh my food guy, but that would have probably shortened that 6 years to 3.
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    Originally Posted by xTeTe View Post
    So it's been close to a year since I made this thread.. well maybe nine months. But I tested my bf for the first time in over a year, which was 20.5 at the time.

    Today I used the same meter (yeah cheap digital one that you grip). Which I know isn't super accurate but I'm comparing it to my previous reading for posterity.... and It dialed in at 18.4 percent. I currently weight 182 lbs!.

    So after a year of really dialing in my nutrition and program.. along with many many punishing workouts, I was able to eek out 4 pounds of muscle in the past 10 months.... only 18 lbs of meat to go @payton1221 lol.

    To be honest I've dialed my expectations in and would be happy with 190 @ 15 percent instead of 200 but If I go over 190 that would be great.

    I'll try to post a pic soon (as I'm not one for selfies really) to at least upload an av finally.

    Anyway.. I've really appreciated your comments in this thread and hopefully I have another good update in about another year.
    It's pretty rare for someone to come back here a year after and have progress like that.
    Props to you!
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    Registered User xTeTe's Avatar
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    Originally Posted by ArchAngel'73 View Post
    It's pretty rare for someone to come back here a year after and have progress like that.
    Props to you!
    Thanks bud
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