CrossAerial
New member
- Awards
- 0
So I am going to preface this post with this:
I am going to post this in multiple places with questions specific to that section but the information below will be the same.
GOALS: I am going to start off with this so we are on the same page. I want to lean down and remove the spare tire on my waste. I really dont have fat anywhere else besides my low back/gut. I used to weigh 255 when I was 18 but I cut down to 185 over like 7 months. I have gotten back up to 200 lbs at 20 years old and I want to get back down to around 185 where I can start clean bulking and building some lean muscle. I am guessing I am around 20-25% BF.
Nutrition: I really think this where I am going wrong. Something is jacked up either diet wise, or hormone/test wise. My macros should be in area around 2,200 kcal a day with:
200-220 protein
50-61 fat
190-200 carbs
Now here is the catch, I dont eat that. I get the protein amount but when ever I eat that many carbs I start putting on weight. I think this week I am going to try to eat my macros perfectly and see what happens. I used to eat around this amount when I lost all my weight last year but it seems like something has changed now. My guess is that I am eating too little calories which is causing my body to go into starvation mode and hold onto fat. But thats my uneducated guess.
I thought about doing the IIYFM custom blueprint since it isnt crazy expensive and I have seen people get good results from it. Anyone got any experience?
Supplements: Right now, I take Transparent Labs Bulk and OL Tr1umph before working out. During the workout, I take Transparent Labs BCAA and after I am done I take two scoops of Optimum Nutrition protein. Later that day, I take Muscle Tech Creatine (try to space out caffeine and creatine incase they conflict). Now I have been looking at getting back into a multivitamin as wells as a greens mix but I am not sure yet if I need them.
Workout: So right now, I train 5-6 days a week. I dont like not training because I become lethargic and will either eat incorrectly or just be lazy all day. My workouts are structured like this and take about 90-120 minutes:
Workout A:
Chest
Biceps
Shoulders
Workout B:
Back
Triceps
Traps
Workout C:
Legs and cardio
A week looks like this: Mon-A , Tues-B, Wed- C (or rest), Thurs-A, Fri-B, Sat-Rest, Sunday-A...
My cardio has been lacking but now that I am back home I wanna get back into riding my bike. Not sure on what days and how many days a week I should be doing this.
---------------------------------------------------------------------------------------------------------------------------------------------------------------------
I am pretty much using all aspects of this forum right now. I got the diet and supps being critiqued in other sections, now I need the workout to be critiqued. Here is a more specific breakdown:
Workout A:
Barbell Bench 5 sets 5-7 reps heavy
Dumbbell bench 5 sets of 8-12 reps
High, Middle, and low cable flys (I think thats the name) 3 sets of 8-10 reps
Various pushups after sets to work through failure
Biceps
EZ Bar cheat curls 5 sets of 8-12.
Incline curls 5 sets 8-12 reps
Concentration curls 5 sets 12-15 reps
Athlean X 6 miunte shoulder workout
Plate shoulder workout
then forearms/abs
Workout B:
close grip lat pulldown 5 sets of 8 heavy
close grip seated row 5 sets of 5-8 heavy
wide grip upper back row thing (IDK a name) for 4 sets of 8-12
Pullups set of 7, then 5, then 3
Overhead tricep press heavy for 2 sets of 8
Rope Tricep push downs 5 sets of 10-12
single arm push downs 4 sets of 8
Trap workout
Workout C:
Squat: 5x8
Legpress 5x10
deadlift 5x8
single leg press 5x5
various quad and calf other muscle leg workouts.
Volume wise, is this too much for fat loss? I dont wanna be stunting my results but if I dont workout, that causes more issues.
I am going to post this in multiple places with questions specific to that section but the information below will be the same.
GOALS: I am going to start off with this so we are on the same page. I want to lean down and remove the spare tire on my waste. I really dont have fat anywhere else besides my low back/gut. I used to weigh 255 when I was 18 but I cut down to 185 over like 7 months. I have gotten back up to 200 lbs at 20 years old and I want to get back down to around 185 where I can start clean bulking and building some lean muscle. I am guessing I am around 20-25% BF.
Nutrition: I really think this where I am going wrong. Something is jacked up either diet wise, or hormone/test wise. My macros should be in area around 2,200 kcal a day with:
200-220 protein
50-61 fat
190-200 carbs
Now here is the catch, I dont eat that. I get the protein amount but when ever I eat that many carbs I start putting on weight. I think this week I am going to try to eat my macros perfectly and see what happens. I used to eat around this amount when I lost all my weight last year but it seems like something has changed now. My guess is that I am eating too little calories which is causing my body to go into starvation mode and hold onto fat. But thats my uneducated guess.
I thought about doing the IIYFM custom blueprint since it isnt crazy expensive and I have seen people get good results from it. Anyone got any experience?
Supplements: Right now, I take Transparent Labs Bulk and OL Tr1umph before working out. During the workout, I take Transparent Labs BCAA and after I am done I take two scoops of Optimum Nutrition protein. Later that day, I take Muscle Tech Creatine (try to space out caffeine and creatine incase they conflict). Now I have been looking at getting back into a multivitamin as wells as a greens mix but I am not sure yet if I need them.
Workout: So right now, I train 5-6 days a week. I dont like not training because I become lethargic and will either eat incorrectly or just be lazy all day. My workouts are structured like this and take about 90-120 minutes:
Workout A:
Chest
Biceps
Shoulders
Workout B:
Back
Triceps
Traps
Workout C:
Legs and cardio
A week looks like this: Mon-A , Tues-B, Wed- C (or rest), Thurs-A, Fri-B, Sat-Rest, Sunday-A...
My cardio has been lacking but now that I am back home I wanna get back into riding my bike. Not sure on what days and how many days a week I should be doing this.
---------------------------------------------------------------------------------------------------------------------------------------------------------------------
I am pretty much using all aspects of this forum right now. I got the diet and supps being critiqued in other sections, now I need the workout to be critiqued. Here is a more specific breakdown:
Workout A:
Barbell Bench 5 sets 5-7 reps heavy
Dumbbell bench 5 sets of 8-12 reps
High, Middle, and low cable flys (I think thats the name) 3 sets of 8-10 reps
Various pushups after sets to work through failure
Biceps
EZ Bar cheat curls 5 sets of 8-12.
Incline curls 5 sets 8-12 reps
Concentration curls 5 sets 12-15 reps
Athlean X 6 miunte shoulder workout
Plate shoulder workout
then forearms/abs
Workout B:
close grip lat pulldown 5 sets of 8 heavy
close grip seated row 5 sets of 5-8 heavy
wide grip upper back row thing (IDK a name) for 4 sets of 8-12
Pullups set of 7, then 5, then 3
Overhead tricep press heavy for 2 sets of 8
Rope Tricep push downs 5 sets of 10-12
single arm push downs 4 sets of 8
Trap workout
Workout C:
Squat: 5x8
Legpress 5x10
deadlift 5x8
single leg press 5x5
various quad and calf other muscle leg workouts.
Volume wise, is this too much for fat loss? I dont wanna be stunting my results but if I dont workout, that causes more issues.