Should I lose more weight?
09-26-2010 11:37 AM
Should I lose more weight?
I'm currently at the end of a 10 week diet, having had two ephedrine cycles and consumed between 1,500 and 1,800 calories per day, consisting of 150-220 grams of protein, under 30gr of carbs from protein shakes and my meals were either 6 or 7 a day, 3 hours a part (either fresh chicken breast, or tuna cans).
I started at 83kg (183 pounds, 13 stones) and am now at 71kg (156 pounds, 11.15 stones) and I am 1,77cm tall (5'10'').
I have actually increased my weights in the gym on all exercises and muscles groups. Ex. 12 comfortable bench press reps at 80kg (176 pounds), 10 comfortable reps on 70kg (154pounds) on back pull-downs, 10 comfortable reps on 20kg on bicep curls (each hand) etc.
These are my pictures so far. The quality isn't the greatest, taken from my mobile phone.
As you can see, my six-pack is clearly visible, but I need to "tug" on that little bit of belly fat over the lower-half of the last two to get them fully visible. The top 4 are pretty clear, as seen below.
Now, the million-dollar question; I used to be quite over-weight as a teenager (about 50 pounds heavier than what I should have been, from about 13 to 19), so my question is, can I get that really ripped look? Or has my bad form in the past robbed me of it? Is there any point in me pursuing to drop my bf% to 7-8% in order to achieve this? I reckon I'm about 11-12% right now. Can this little bit here be lost? Or is it just loose skin from being fat? See below:
And because I don't like to leave things on a down note, here's my most flattering picture.
NOTE: in the reflection in the mirror, you can also see the extra lower-back/waist fat I have, which I would love nothing more than to burn off.
So, what does everyone think? Can I achieve that really awesome ripped look? Or is it a pointless endeavor and I should instead try to stay at my current bf% and bulk-up instead?
09-26-2010 12:40 PM
I'm not sure if you are really at 13-14% or not, but if you are 14% at 156 lbs. and you wanted to get to really lean 8% ish? that means losing about 10 pounds of fat, meaning you would be leaner, but at 145. At some point you start looking really skinny.... If it were me; I'd rather lean bulk to 175, over about a year, then try to shred that up to about 165-170 so you still have some size. Anybody can get that shredded look, although it is easier for some people than others. You have to be disciplined to get to 13-14-15% bodyfat, but it's another level of discipline/nutritional knowledge to get to 8%.
09-26-2010 12:57 PM
I'm pretty sure I'm currently less than 13% as 18 months ago I was 78kg and had a bf calculation which put me at 14,8%. Given that I've lost 15 pounds since then and I'm a lot stronger in my weights and reps (meaning I lost fat and not muscle mass) and I have my abs very visible (which before were not), I can't imagine why my bf% would still be in the 14% region. That would mean that I only lose 1% bf for a stone I lose, which I think is impossible given my weight and height.
I'm just concerned about reaching that point were I'm losing 60% muscle and only 40% fat for each kg. I'd love to bulk up considerably one day, but for the time being, I'm more interested in being as lean and ripped as possible (call it a psychological issue from being fat all those years).
09-26-2010 01:35 PM
I don't think you should focus on losing any more weight at this point. If I were you, I would focus on recomping (losing fat while gaining muscle simultaneously). You could use to gain more muscle, it would give you a better figure all the way around and also help you drop BF.
Diet is going to play a huge part in whether you will be able to lose that last bit of lower abdomen fat. Lots of veggies, lean meat, healthy fats. Try to get as much of your protein from solid forms rather than protein powder. Here is a great diet plan/article that I followed w/ great results when I was attempting to recomp:
09-26-2010 01:41 PM
I do get the majority of my protein from solid foods, either chicken or tuna. I have protein shakes 2 times a day on training days (recovery immediately after workout and 2 hours before I good to bed), and once on a rest day (2 hours before I go to bed).
I do eat some vegetables here and there, but I tire of them extremely easily. I prefer a table-spoon of yogurt with my chicken breast any day of the week than a full plate of vegies.
Thanks for the diet ;-)
09-26-2010 02:06 PM
I know the feeling (getting tired of veggies easily). But they are so good for us! Lots of vitamins and fiber that we need + low calorie. I try to switch them up throughout the week. Spinach salad with mushrooms, bell pepper, sprouts and a little dressing, or steamed asparagus w/ a little lemon juice and salt. There are a plenty of options out there.
Originally Posted by Hyperion
09-26-2010 08:43 PM
Any before pics?
You look around 10-12% bf
Great job by the way!
Id say you look great,
09-27-2010 06:05 AM
Thanks Bryan :-)
Sorry, no before pics. I did have some but I deleted them from my phone thinking I had already transfered them to my laptop, when I hadn't.
09-27-2010 01:28 PM
if you're getting stronger, keep going. You want to tighten up the skin long-term anyway, and only an extended recomp (with an increased emphasis on losing fat) will get you there.
09-27-2010 02:16 PM
I agree with babywifey, for the moment you are lean enough to not need to concentrate on getting leaner so much as filling out what you've got. That will make it easier to get leaner, by having more muscle mass
09-27-2010 04:05 PM
Thanks for the advice and encouragement everyone :-)
I'll try to alter my diet to slowly up my carb intake from under 50 per day to 75 next week, and an extra 25 each week after that, till I reach 150 (I'll keep it steady at that when I reach it), while increasing my calorie intake to a steady 1800 for 1 month and then up it by 100 each month there-after.
I think that should see me through till March/April and I can monitor my weight each week to make sure I'm not putting on more than 1kg every 5-6 weeks.
Does that sound like a good plan?
09-27-2010 04:25 PM
I'd actually suggest immediately replacing your current low-carb diet with a low-cal diet. You're going to inevitably gain water weight as you increase carbs, and you'll be frustrated when the cuts you've gained start to become hidden. Plus, you're still looking to recomp. So figure out the total calories you're consuming now, and create a new diet plan where 40% of the calories come from carbs (and 40% from Protein, 20% from Fat). But, make sure to stay at the same caloric intake. You're going to gain a bit of water, but because you're limiting your calorie intake to the same amount as before, you can be sure you're not gaining any fat. The water should disappear within 7-14 days once your body gets used to the increased carb intake, at which point you can decide to either up the calories slowly (add 150cals each week) or, with the newfound carb source, you might find your strength going up and stay with the cut
Originally Posted by Hyperion
09-27-2010 05:10 PM
I am currently on a low-carb and low-calorie diet (as well as low-fat).
I get my carbs from my protein shake (6 grams per 100 gram servings), the yogurt I like to have with my chicken breasts (200 grams a day at most, spread out over 3 or 4 meals, for a total of 10 grams of carbs a day) and whatever is in my chicken which I cook in the oven with lemon juice and sprinkles of paprika and fajita mix (to add flavour).
All in all, my carbs intake at present can't be anymore than 25-40 grams per day, maximum.
My calorie intake is between 1,200 to 1,500 on rest days and 1,400 to 1,700 on training days (courtesy of the extra protein shake and maybe an extra can of tuna for lunch with some vinegar on it).
My fat intake is 10 grams from my protein shake (of which 5 is saturated) and 24 grams from the yogurt (of which 9 is saturated), for a total of 34 of which 14 is saturated.
Of course I have the odd vegetable here and there (tomatoes, cucumbers, carrots, broccoli) so it might shift ever so slightly every 3-4 days, but you get the basics of it.
I'm rather mindful of reducing my calories any more, as I find myself pretty tired during my training days as it is. I don't want to be under-eating. I do feel hungry during the day as well, the smell of any food makes my nose bleed, as it were LOL.
I was thinking of adding some steamed brown rice in stead of the yogurt in two meals on my training days and once during my rest day (possibly leaving out the last protein shake to keep the calorie intake the same).
I'd be looking to start at a steady 1,500 calories on my rest days and 1,800 on my training days, and as I said, slowly increasing the carb intake by 25 grams per day every week while making sure that the calorie intake increased by 100 per day (both rest and training days) each month.
Perhaps if I kept my carb intake at what is is during my rest days and slightly increased only on my training days?
09-27-2010 10:47 PM
add refeeds, bump up cals to 1700, use the 40/40/20 ratio, concentrate carbs at breakfast and preworkout -- good to go!
Originally Posted by Hyperion
09-28-2010 03:07 AM
09-28-2010 02:58 PM
sorry, meant concentrate carbs at breakfast and POSTworkout. Maybe 40% at breakfast, 20% preworkout, and 40% post workout.
Originally Posted by vadox6466
09-28-2010 04:14 PM
I'd say BULK, Lean bulk. and get a tan.
09-28-2010 05:57 PM
LOL I live in Scotland mate, not enough sun to go around, and I've heard sun-beds are very bad for your skin (giving you an aged look).
P.S. your amendment has been duly noted Vadox6466. Thanks again ;-)
10-06-2010 07:07 AM
You really need to increase your fat intake, specifically EFAs. You need to double, if not treble it. You're going to start wreaking havoc on your testoerone production and that itself will stop you from losing fat and adding muscle.
10-06-2010 08:26 AM
Any suggestions as to what food I should work into my diet? I see peanut butter and various nuts (almonds, walnuts etc) have been recommended on the boards.
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