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  1. #1
    Registered User Nate2021's Avatar
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    URGENTLY NEED HELP - from experts!

    Currently I am sitting here hopeless and after going to gym for 7 months I am so close to falling off the wagon or just giving up. I am begging anyone reading this to take the time to answer and genuinely help me please? Please dont let me fall off the wagon.
    I have tried research and I have not found what I was looking for.

    Those who are experts in nutrition and bodybuilding and cutting please answer this. Only with facts and experience.

    My name is Nate. I am 31 years old. I am a Male. My ethnicity is Indian. My height is 5'6 and 7 months ago I used to be 153 pounds (lbs) and now after 7 months of going to gym I am at 135 pounds.

    There are 2 shapes a bulky strong man and a thin lean defined person.
    Currently I want to be a lean well defined (6 pack showing low body fat%) guy.

    Back story: I was chubby at 155 pounds, I was embarrassed to take my clothes off in locker room. Most of my fat were in stomach area. And I had a man boob thus I was never wearing small T shirts even though I love to wear it.

    Therefore my goal started out as this. 1) Cut fat from stomach area and man boobs.

    I went to gym for 7 months doing lots of cardio --> 15 min running to lose about 200 calories (according to treadmill machine)
    Then I go and do body workout (whether its lower body workout or upper body workout) This workout program was made for me by a trainer who is free and comes with gym membership with planet fitness.


    After 7 months I have reduced about 50% of man boobs, I have reduced about 70% stomach fat and now i am currently sitting at 135 pounds.

    Many of my coworkers are telling me I look skinny, scrawny. When I look in the mirror I look skinny - I do not know if I like this look. I also have a somewhat of a 4 pack showing.
    I know 6 pack or 4 pack depends on body fat %

    My bicep circumference is around 13 inch. 7 months ago including fat on arm it was 13.5 inches.


    Diet: I am eating 1500 calories per day. Most of them consist of protein around 40 to 50 grams. and very less fat and very less carbs.
    Most of the time I feel hungry and tired.
    Even with eating proteins I feel hungry.

    Then I did research and I feel like my body is using muscles to break it down and use protein as energy.
    I think I should start eating more fat and more carbs.

    I also watched game changers on youtube and I also want to try lots of beans and lentils in my diet and not a lot of meat.

    HOW SHOULD I PROCEED?

    I want to look thin but lean but also well defined. Then my goal is bulk up by only 10 or 15 pounds....then do cut....then bulk up 10 or 15 pounds then cut...SLOWLY INCREASE MASS THAT WAY?

    or do I do dirty bulk? or do i do clean bulk of 50 pounds then slowly cut down? or stick with only going up by 10 to 15 pounds then cut down?


    I also want to know how should I eat now while I am cutting down to get rid of my last remaining stomach fat and flops...so my 6 pack will show. AGAIN....GETTING 6 PACK IS NOT MY GOAL.....but getting a good body fat percentage is my goal...so....IF I GET A 6 PACK THEN I KNOW I HAVE REACHED A GOOD BODY FAT %.....so getting a 6 pack is a INDIRECT goal...and indirectly lets me know i have achieved a good body fat %


    How should I eat while I am cutting down to get? and how do i stop this catabolic reaction of muscles into proteins?

    Do i continue with 1500 calories? if so, do I EAT A DIET THAT IS...high in carbs....medium in fat....high in protein....BUT LOW IN CALORIE?
    is there food such as that? low calorie foods that are high in protein, high in carbs but low in fat?

    please tell me how to eat!! please tell me what to do and when to bulk up....

    im stressing myself over this and with covid and everything i am struggling and i want this gym to workout....

    please anyone...put your heart in replying to this and im so sorry for the long email.

    thank you
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  2. #2
    Banned metallick's Avatar
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    metallick is offline
    If you wanna be lean yet have muscle mass, you need to weight train. You can build muscle at the beginning just on maintenance but eventually you need to eat in a caloric surplus. I don’t know how active you are but 1500 calories is way too low for most people. If you are keeping a stable weight at the moment, just know that over time you’ll need to increase the food intake to actually allow your body to recover and build lean mass. At 5’6 and 130 lbs, you’re likely just skinny fat- lifting weights will fix it and make you look leaner.

    Lift weights and get on a program recommended on our Workout Program forums. You definitely need to get a gram of protein per pound of body weight to recover from workouts- that’s literally the building block of muscles. Sleep well and be sure to stay consistent.

    Edit: double checked your post. Planet fitness doesn’t have barbells so make use of their dumbbells. Also the routine given to you is likely crap.

    Regarding diet, it doesn’t matter too much as long as you get enough protein. Carbs give you energy and fats are essential for hormone production
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  3. #3
    Registered User Nate2021's Avatar
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    Originally Posted by metallick View Post
    If you wanna be lean yet have muscle mass, you need to weight train. You can build muscle at the beginning just on maintenance but eventually you need to eat in a caloric surplus. I don’t know how active you are but 1500 calories is way too low for most people. If you are keeping a stable weight at the moment, just know that over time you’ll need to increase the food intake to actually allow your body to recover and build lean mass. At 5’6 and 130 lbs, you’re likely just skinny fat- lifting weights will fix it and make you look leaner.

    Lift weights and get on a program recommended on our Workout Program forums. You definitely need to get a gram of protein per pound of body weight to recover from workouts- that’s literally the building block of muscles. Sleep well and be sure to stay consistent.
    THANK YOU i am working out about 4 times a week. currently i do 20 min cardio and 40 min of upper or lower body exercise. simple ones such as leg press seated (where you sit on a seat and push your legs against a solid platform so your seat goes up...) leg extension, monster walk, hip extension, DB RDL and DB DL small lifting like that...

    so when you say lift weight what kind of exercise are you referring to? like big bar weights? like squat? lying chest press?
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  4. #4
    Banned metallick's Avatar
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    metallick is offline
    Does your gym have barbells that you can unrack and put weights on? Not the smith machine type.

    If not, dumbbells are your best option. Free weights are best for building muscle. I don’t what routine you’re doing but honestly most beginners can screw around in the gym and get results if they never weight trained before.

    That said, pick a program and stick to it in order to maximize the longevity of your progress. Since you said Planet fitness, do Fierce 5 dumbbells version


    Edit: Please share pictures because it really helps in determining your goals. From what you shared in your first comment, IMO maintain your weight but once you start stalling, you should begin to slowly increase your calorie intake (slow weight gain)
    Last edited by metallick; 01-13-2021 at 11:42 PM.
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  5. #5
    Registered User Nate2021's Avatar
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    Originally Posted by metallick View Post
    Does your gym have barbells that you can unrack and put weights on? Not the smith machine type.

    If not, dumbbells are your best option. Free weights are best for building muscle. I don’t what routine you’re doing but honestly most beginners can screw around in the gym and get results if they never weight trained before.

    That said, pick a program and stick to it in order to maximize the longevity of your progress. Since you said Planet fitness, do Fierce 5 dumbbells version


    Edit: Please share pictures because it really helps in determining your goals. From what you shared in your first comment, IMO maintain your weight but once you start stalling, you should begin to slowly increase your calorie intake (slow weight gain)
    thank you so much and for foods and nutrition what should i do? how should i eat? do i eat more protein and more carbs and less fat foods that are overall less calories?

    i feel like im in a catabolic stage and i feel like my muscles are breaking down and eventually ill be weak. so do i eat foods that are high in carbs (for energy use) less in fats (so i can lose more fat around stomach area and not gain) and more in protein (for muscle gain and recovery) BUT LESS IN CALORIES (so my fat will be used for energy after it runs out of carbs? )

    does that make sense? is it possible to gain weight and lose fat?
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  6. #6
    Banned metallick's Avatar
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    metallick is offline
    Please don’t take this the wrong way but I stopped reading once you talked about catabolism. You really are over complicating things. Just eat properly (but aim for a gram of protein per pound of body weight; around 130 grams is plenty for you) and lift weights. Building muscle isn’t rocket science. You stress your muscles and the body repairs itself to lift heavier weights.

    To lose fat, you have to lose weight by eating less calories. You shouldn’t be aiming to lose fat right now since you don’t have any considerable muscle mass. Just lift weights and eat more once you are unable to progress.

    Also it’s impossible to spot reduce fat. You can do a recomp since you are new to the gym. You can build muscle and lose fat, though it will be difficult to achieve the stronger you get. If getting a bit pudgy is the end of the world for you, you probably need to see a therapist
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  7. #7
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    don't try to overcomplicate it, just keep it simple

    right now you should focus on eating at maintenance calories or slight surplus. chances are you don't have enough muscle to support cutting further. i'm very close to your stats in my avi for reference, would that look be enough for you? (kind of a lean look with base muscle, keep in mind there's some lighting and angles at play though)

    get on a decent program, build muscle for at least 5-6 months before cutting back down. not saying you need to cut then, but based on your goals i don't think you are willing to bulk for longer
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    7 Months huh....wow!!!
    It's called time and patients ....LOTS LOTS LOTS of it!!!!
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    Originally Posted by metallick View Post
    Free weights are best for building muscle.
    "Reminds me of the good ol' days back in 03-04 when ripptoes/5 by 5/hit/doggcrap reigned supreme and you did not need direct arm work for big biceps. Rows and chins were it. "Ever see a guy rowing 300+lbs with chicken arms?". Ah yes those were the days. God bless amusclehead and his twisted one dimensional views along with the rest of the former flock."
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  10. #10
    Registered User Nate2021's Avatar
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    Originally Posted by faithbrah View Post
    don't try to overcomplicate it, just keep it simple

    right now you should focus on eating at maintenance calories or slight surplus. chances are you don't have enough muscle to support cutting further. i'm very close to your stats in my avi for reference, would that look be enough for you? (kind of a lean look with base muscle, keep in mind there's some lighting and angles at play though)

    get on a decent program, build muscle for at least 5-6 months before cutting back down. not saying you need to cut then, but based on your goals i don't think you are willing to bulk for longer
    Thank you. When i flex I can see biceps muscle, triceps, seems kind of defined. I can lightly see 4 packs. When I run by fingers on top of chest to down my fingers go over 4 bumps...so it's getting there.

    What's the easiest way to upload image?

    But I can still pinch and grab fat/skin at the bottom of my stomach area. I'm guessing about 1.5 cm of thickness of fat I can grab. Front and the sides....that's why I dont see 6 pack because of this

    If I take a pic you wont see 4 pack because it's not defined yet but it's coming in can feel it but it's not defined or big enough to show in pictures.

    Is recomp the best option if I dont want to lose fat but wants to gain muscle?

    What kind of exercise do you suggest. ? Maybe give me a 4 week plan?

    I can do triceps 50lbs triceps pull down
    I do rows 100 lbs seated rows
    Biceps db I can 25lbs I can probably do 30lbs

    Leg press seated I do 180lbs
    Leg extension and curl I do 100 to 110 lbs

    Shoulder press I can only do 55lbs

    Pull ups I can do 15


    These are my strengths
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  11. #11
    Banned metallick's Avatar
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    https://leangains.com/f*ckarounditis/

    Give this a read. You keep overcomplicating things again

    Edit: the link got censored. Replace the asterisk with a U
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  12. #12
    Banned metallick's Avatar
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    Originally Posted by jaxqen View Post

    lmao.

    I mean machines do build mass- started using the chest supported T-bar at my gym and my upper back exploded. Just that it doesn't train the same stabilizers as barbells/DBs.

    But then again prisoners get yoked with just bodyweight exercises so as long as you got that drive, we'll all make it brahs
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    Originally Posted by Nate2021 View Post
    I went to gym for 7 months doing lots of cardio --> 15 min running to lose about 200 calories (according to treadmill machine)
    Then I go and do body workout (whether its lower body workout or upper body workout) This workout program was made for me by a trainer who is free and comes with gym membership with planet fitness.

    Many of my coworkers are telling me I look skinny, scrawny. When I look in the mirror I look skinny - I do not know if I like this look. I also have a somewhat of a 4 pack showing.
    I know 6 pack or 4 pack depends on body fat %
    Planet fitness can workout for you (although they don't allow dropping heavy weights with deadlifts, and not much free weight to work with), but you need to workout with what you have.

    Planet fitness have free weights (dumbbells), I would look for a full-body program with dumbbells because it looks like you need to strengthen your whole body.

    Can you post a pic and maybe give us your height, maybe even age to help you even more?

    Are you tracking calories at all? Make sure you follow the 0.7 grams protein * bodyweight (lbs), 0.4 grams fat * bodyweight (lbs) MINIMUM and the rest is carbs.
    *EDITED, don't SKIMP on FAT. That was the best change I made in my diet. It helped keep my mentals/hormones in check during a cut while lifting heavy.

    To make it easier, about 130+ grams protein, 60-70 grams fat minimum. Hit those and calorie goals and you shouldn't be so hungry during the day.

    After 6 months, your co-workers will stop criticizing you. And if they still do, just use that as motivation! It's not for them anyway it's for you!
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