Island_Moose Posted May 15, 2016 Report Share Posted May 15, 2016 I've been training for 6 months. I suppose it's time to look at what I'm doing and make any required changes. Feedback welcome. I suppose I'm pretty happy with the results I've been able to achieve, it's sunk in that this is a long term commitment. I have a 5-day training schedule, that goes something like this: Chest & Triceps Back & Biceps Shoulders Off Legs Chest & Triceps Off Back & Biceps....etc Statistically: Weight 116kg (started at 119kg) 189cm Estimated body fat % - 20% ??? 5 rep maximum: Bench press – 100kg Squat – 120kg Deadlift – 140kg Finally, a few photographs of my progress. The black and white one is on day #1 (like an infomercial…where the guy using the crap vacuum is always fat and unhappy) Macros Time Meal Carbs(g) Fat(g) Protein(g) 6AM Protein Shake (750mL) 2 10 40 8AM Veggie Smoothie (750mL) 10 10 10 10AM Chicken & Brown Rice 40 10 45 2PM Chicken & Brown Rice 40 10 45 6PM Protein Shake (750mL) 2 10 40 9PM Dinner 10 20 40 Totals 104 70 220 HarryB 1 Quote Link to comment Share on other sites More sharing options...
bang_bang Posted May 15, 2016 Report Share Posted May 15, 2016 Nice work your calories are very low for a guy your size i'd be having a refeed/cheat meal 1-3x a week to help keep your metabolism up. To give you an example i've been well under 10% @ 85kg on 2200cals Quote Link to comment Share on other sites More sharing options...
PETN Posted May 15, 2016 Report Share Posted May 15, 2016 Quite hard to tell from those pics how much progress youve actually made really. Cant see a lot in them especially the before pic but looks like youve put on some muscle on. Can see you have for traps and shoulders. Quote Link to comment Share on other sites More sharing options...
Island_Moose Posted May 16, 2016 Author Report Share Posted May 16, 2016 1 hour ago, bang_bang said: Nice work your calories are very low for a guy your size i'd be having a refeed/cheat meal 1-3x a week to help keep your metabolism up. To give you an example i've been well under 10% @ 85kg on 2200cals I'd say the best thing I could do for myself would be to see a nutritionist. I'm trying to build lean muscle and lose fat (gut) simultaneously...and I may just be on a road to nowhere. I have noticed that I am becoming more defined in my arms and shoulders. I've added 2 holes to my belt, others of said I appear to be getting leaner. Quote Link to comment Share on other sites More sharing options...
HarryB Posted May 16, 2016 Report Share Posted May 16, 2016 4 minutes ago, Island_Moose said: I'd say the best thing I could do for myself would be to see a nutritionist. I'm trying to build lean muscle and lose fat (gut) simultaneously...and I may just be on a road to nowhere. I have noticed that I am becoming more defined in my arms and shoulders. I've added 2 holes to my belt, others of said I appear to be getting leaner. Yeah man for sure go and see someone and get some direction. The belt getting looser and increased definition in your shoulders and arms are great indicators. If you want to keep progressing your nutrition has to change as you go. Because your body will adapt to whatever you're doing after a while and the progress will stop. I notice someone suggest have a cheat meal every few days that's a good idea also but what I'd do is go see someone so everything is mapped out and there's a plan to continue seeing improvements in your conditioning. Slow and steady wins the race. Quote Link to comment Share on other sites More sharing options...
Island_Moose Posted May 16, 2016 Author Report Share Posted May 16, 2016 Just now, HarryB said: Yeah man for sure go and see someone and get some direction. The belt getting looser and increased definition in your shoulders and arms are great indicators. If you want to keep progressing your nutrition has to change as you go. Because your body will adapt to whatever you're doing after a while and the progress will stop. I notice someone suggest have a cheat meal every few days that's a good idea also but what I'd do is go see someone so everything is mapped out and there's a plan to continue seeing improvements in your conditioning. Slow and steady wins the race. I know it's like crystal ball gazing, but do you reckon 12-14% body fat is possible at the end of the next 6 months (all things progressing as they have)? I mean, is a 24-12% transformation possible in a year? Quote Link to comment Share on other sites More sharing options...
bang_bang Posted May 16, 2016 Report Share Posted May 16, 2016 42 minutes ago, Island_Moose said: I'd say the best thing I could do for myself would be to see a nutritionist. I'm trying to build lean muscle and lose fat (gut) simultaneously...and I may just be on a road to nowhere. I have noticed that I am becoming more defined in my arms and shoulders. I've added 2 holes to my belt, others of said I appear to be getting leaner. You won't be gaining any noticeable muscle on that amount of calories but as you'll certainly be getting leaner and your muscles will be more defined and give the illusion you're bigger/more muscular. Seeing a nutritionist could be worthwhile or you could do some research/ask for advice on here and easily figure it out for yourself. It's not rocket science. Quote Link to comment Share on other sites More sharing options...
bang_bang Posted May 16, 2016 Report Share Posted May 16, 2016 41 minutes ago, Island_Moose said: I know it's like crystal ball gazing, but do you reckon 12-14% body fat is possible at the end of the next 6 months (all things progressing as they have)? I mean, is a 24-12% transformation possible in a year? easily Quote Link to comment Share on other sites More sharing options...
HarryB Posted May 16, 2016 Report Share Posted May 16, 2016 Oh absolutely. If you're on a good plan and just chipping away at it then 6 months is more than enough time to get down to that bf % This is where maybe seeing someone would be handy. That or you just track your progress more diligently and create your own accountability. Set short term week by week goals. Aim for half a kilo to a kilo a week drop week by week for example. Then medium term might be get to 110 in 8 weeks. Long term would be say 100k bw while maintaining or increasing strength etc etc etc set clear goals and actually get a bf test done. Getting a nutritionist to help with this simplifies the process for you but you can work it out on your own also. Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted May 16, 2016 Report Share Posted May 16, 2016 Those are some impressive improvements for the amount of time you've been at it man. You're going to get a lot of different kinds of advice on here. Some good, some not so good. As a new guy i think your best bet would be to see someone in person if possible. Where abouts are you based? Quote Link to comment Share on other sites More sharing options...
Island_Moose Posted May 16, 2016 Author Report Share Posted May 16, 2016 Based in Cambridge. Quote Link to comment Share on other sites More sharing options...
Island_Moose Posted June 6, 2016 Author Report Share Posted June 6, 2016 Cutting for 3 weeks, reduced my caloric intake, keeping the protein high, reducing carbs through the week, enough to keep my training levels up. Fat intake finally balanced. Weight hasn't moved more than 1kg (at 116.5kg), which I can only assume means I'm still putting on muscle mass, as it's obvious that my fat levels are dropping. Note to anyone trying this, get your body fat % done beforehand, because its the only way to reliably track progress. Trimmed the forest a bit to see what was under there. Pseudonym and HarryB 2 Quote Link to comment Share on other sites More sharing options...
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