Big and Ripped

[Hulkster]

In my profession, "my look" is very important to my credibility. I also have to gain the respect of 300 lb. athletes on a daily basis. In Jan. 08, my measurements were 6'3 219 with 19% BF. Today I am 223 with 16%. I'm not trying to brag, just giving some information for needed help. I upped my calories when I was trying to gain muscle, but I'd now like get my BF% down to 12% and continue to gain muscle. I'm a 30+ aged lifter with several years under my belt. I keep it simple - Squat, Bench, Deadlift, and Clean. Run Sprints for conditioning 3 times a week (100's etc.) I'm active right now and consume between 4,000-4,200 calories a day and burn between 4,050- 4,250. When I was trying to gain mass I tried to keep between a 400-800 daily caloric surplus. That worked for about two months and I started noticing less muscle gain and more fat. Decided to maintain a slight caloric deficit of 50 calories and continue sprinting and lifting heavy to try and lose some fat. It's so hard to gain muscle and lose fat, any suggestions?

[Emilio_Rebenga]

to answer your question in one word....yes

its alot easier to get fat than to get ripped...but you have to chose one

you're doing a positive and a negative..you either want to get big or ripped

[Hulkster]

I would like to be 235 with 12%. I thought I could get there in a couple months, but when I got up to 230 the I started gaining more fat than muscle.

[Hulkster]

This time of year I would rather lose the fat, but not at the expense of muscle.

[Emilio_Rebenga]

I would like to be 235 with 12%. I thought I could get there in a couple months, but when I got up to 230 the I started gaining more fat than muscle.

up your cardio and clean up your diet...what does your workout look like? lower the intake of your calories

[Hulkster]

What do you mean?

[Hulkster]

Mon. - Sprint work - 12 x 40 yds
Bench
Power Clean / push press
Tues.- Squat
Hang clean
100's
Wed. - Hang Clean / Push press
Close grip
Thurs. - Power Clean
Dead Lift
Front Squat
120's

[BayouPumps]

I think maybe you should run a couple miles a day and lay off the sprints as much, maybe every half mile bust out a 100m sprint. Swimming is a great workout for toning, definetly give it a try if you haven;t already. Should try to do some cardio every day as well, mix it up run a couple miles one day with some sprints in there and maybe 2 days a week ride the bike a few miles or swim a few hundred meters. I guarantee that once you can swim 800m with no breaks you will be impressed with how far you have come and it does not take long.

[Emilio_Rebenga]

also try jogging on a high incline..that will burn some crazy calories

[DSM4Life]

Mon. - Sprint work - 12 x 40 yds
Bench
Power Clean / push press
Tues.- Squat
Hang clean
100's
Wed. - Hang Clean / Push press
Close grip
Thurs. - Power Clean
Dead Lift
Front Squat
120's

Seems more like a powerlifters routine ?? Want to be lean and add mass have you tried bodybuilders routine ?

To answer your question you have to decide to gain or to lose. It is very difficult to lose fat and gain muscle. Can it be done ? yes. Can it be done by the "average joe?" Doubtful.

Calories calories calories, who cares. What are in them calories ? How much fat / protein /carbs ?

Maybe post a diet of what/when you are eating.

[Hulkster]

Breakfast EDIT Pro Carb Fat Cal

1.0 Serving Arnold Whole Grain Health Nut 5.0 g 21.0 g 2.5 g 120.0 Cal
24.0 Fl Ozs Brewed Coffee 0.7 g 2.8 g 0.0 g 14.2 Cal
0.33 Serving Carotenoid Complex 0.3 g 0.0 g 0.5 g 5.9 Cal
2.0 Items Egg 12.5 g 1.2 g 10.0 g 149.0 Cal
2.0 Tbsps Flax Seed 4.7 g 8.2 g 8.2 g 118.1 Cal
1.0 Serving Lean Mass Builder 30.0 g 1.0 g 1.0 g 135.0 Cal
0.5 Serving Lecithin 0.0 g 0.0 g 0.8 g 8.0 Cal
0.33 Serving Salmon Oil (GNLD) 0.0 g 0.0 g 0.7 g 6.6 Cal
Total 53.2 g 34.2 g 23.7 g 556.8 Cal

AM Snack EDIT Pro Carb Fat Cal

2.0 Tbsps Flax Seed 4.7 g 8.2 g 8.2 g 118.1 Cal
0.75 Serving Muscle Milk 30.0 g 60.0 g 5.3 g 420.0 Cal
Total 34.7 g 68.2 g 13.5 g 538.1 Cal

Lunch EDIT Pro Carb Fat Cal

1.0 Cup Broccoli 2.6 g 4.6 g 0.3 g 24.6 Cal
1.0 Serving Brown Rice 5.3 g 54.3 g 1.9 g 257.9 Cal
0.33 Serving Carotenoid Complex 0.3 g 0.0 g 0.5 g 5.9 Cal
0.25 Cup Carrots 0.3 g 3.1 g 0.1 g 13.0 Cal
1.0 Item Chicken Drumstick, Meat Only, Roasted 12.4 g 0.0 g 2.5 g 75.6 Cal
1.0 Item Chicken Thigh, Meat Only, Roasted 13.5 g 0.0 g 5.7 g 108.6 Cal
0.33 Serving fish oil 0.3 g 0.0 g 0.8 g 8.3 Cal
2.0 Tsps FRENCH'S Honey Mustard 0.0 g 2.0 g 0.0 g 10.0 Cal
0.5 Serving Lecithin 0.0 g 0.0 g 0.8 g 8.0 Cal
2.0 Ounces Olives, Ripe, Canned 0.5 g 3.5 g 6.0 g 64.3 Cal
1.5 Cups Spinach, Trimmed Leaves 1.3 g 0.1 g 0.1 g 4.7 Cal
1.0 Item Sweet Potato 2.1 g 31.6 g 0.4 g 136.5 Cal
Total 38.6 g 99.2 g 19.1 g 717.4 Cal

PM Snack EDIT Pro Carb Fat Cal

1.0 Item Apple 0.3 g 21.0 g 0.5 g 81.4 Cal
2.0 Tbsps Flax Seed 4.7 g 8.2 g 8.2 g 118.1 Cal
0.75 Serving Muscle Milk 30.0 g 60.0 g 5.3 g 420.0 Cal
2.0 Tbsps Peanut Butter, Smooth 8.1 g 6.2 g 16.3 g 189.8 Cal
Total 43.1 g 95.4 g 30.3 g 809.3 Cal

Dinner EDIT Pro Carb Fat Cal

0.33 Serving Carotenoid Complex 0.3 g 0.0 g 0.5 g 5.9 Cal
6.0 Ounces Chicken Breast, Meat Only, Roasted 52.7 g 0.0 g 6.1 g 280.5 Cal
8.0 Fl Ozs Grape Juice, Unsweetened 1.4 g 37.1 g 0.2 g 151.3 Cal
0.5 Serving Lecithin 0.0 g 0.0 g 0.8 g 8.0 Cal
1.0 Cup Mashed Potatoes 5.0 g 12.0 g 7.3 g 127.5 Cal
0.33 Serving Salmon Oil (GNLD) 0.0 g 0.0 g 0.7 g 6.6 Cal
1.0 Item Soft White Roll, Toasted 2.3 g 13.8 g 1.4 g 78.6 Cal
0.75 Cup Sweet Potato 1.6 g 24.2 g 0.3 g 104.7 Cal
1.0 Item Yellow Corn, Fresh, Cooked 3.3 g 25.0 g 1.3 g 107.4 Cal
Total 66.6 g 112.1 g 18.6 g 870.5 Cal

Late Snack EDIT Pro Carb Fat Cal

4.0 Ounces Ground Turkey, Raw 19.8 g 0.0 g 9.4 g 169.0 Cal
2.0 Ounces Peanuts, All Types, Dry Roasted 13.4 g 12.2 g 28.2 g 331.7 Cal
Total 33.2 g 12.2 g 37.6 g 500.7 Cal

Total for all meals 269.4 g 421.3 g 142.8 g 3992.8 Cal





Daily Average of Nutrients for Logged Meals Where your calories come from
Actual

[DSM4Life]

Breakfast EDIT Pro Carb Fat Cal

1.0 Serving Arnold Whole Grain Health Nut 5.0 g 21.0 g 2.5 g 120.0 Cal
24.0 Fl Ozs Brewed Coffee 0.7 g 2.8 g 0.0 g 14.2 Cal
0.33 Serving Carotenoid Complex 0.3 g 0.0 g 0.5 g 5.9 Cal
2.0 Items Egg 12.5 g 1.2 g 10.0 g 149.0 Cal
2.0 Tbsps Flax Seed 4.7 g 8.2 g 8.2 g 118.1 Cal
1.0 Serving Lean Mass Builder 30.0 g 1.0 g 1.0 g 135.0 Cal
0.5 Serving Lecithin 0.0 g 0.0 g 0.8 g 8.0 Cal
0.33 Serving Salmon Oil (GNLD) 0.0 g 0.0 g 0.7 g 6.6 Cal
Total 53.2 g 34.2 g 23.7 g 556.8 Cal

AM Snack EDIT Pro Carb Fat Cal

2.0 Tbsps Flax Seed 4.7 g 8.2 g 8.2 g 118.1 Cal
0.75 Serving Muscle Milk 30.0 g 60.0 g 5.3 g 420.0 Cal
Total 34.7 g 68.2 g 13.5 g 538.1 Cal

Lunch EDIT Pro Carb Fat Cal

1.0 Cup Broccoli 2.6 g 4.6 g 0.3 g 24.6 Cal
1.0 Serving Brown Rice 5.3 g 54.3 g 1.9 g 257.9 Cal
0.33 Serving Carotenoid Complex 0.3 g 0.0 g 0.5 g 5.9 Cal
0.25 Cup Carrots 0.3 g 3.1 g 0.1 g 13.0 Cal
1.0 Item Chicken Drumstick, Meat Only, Roasted 12.4 g 0.0 g 2.5 g 75.6 Cal
1.0 Item Chicken Thigh, Meat Only, Roasted 13.5 g 0.0 g 5.7 g 108.6 Cal
0.33 Serving fish oil 0.3 g 0.0 g 0.8 g 8.3 Cal
2.0 Tsps FRENCH'S Honey Mustard 0.0 g 2.0 g 0.0 g 10.0 Cal
0.5 Serving Lecithin 0.0 g 0.0 g 0.8 g 8.0 Cal
2.0 Ounces Olives, Ripe, Canned 0.5 g 3.5 g 6.0 g 64.3 Cal
1.5 Cups Spinach, Trimmed Leaves 1.3 g 0.1 g 0.1 g 4.7 Cal
1.0 Item Sweet Potato 2.1 g 31.6 g 0.4 g 136.5 Cal
Total 38.6 g 99.2 g 19.1 g 717.4 Cal

PM Snack EDIT Pro Carb Fat Cal

1.0 Item Apple 0.3 g 21.0 g 0.5 g 81.4 Cal
2.0 Tbsps Flax Seed 4.7 g 8.2 g 8.2 g 118.1 Cal
0.75 Serving Muscle Milk 30.0 g 60.0 g 5.3 g 420.0 Cal
2.0 Tbsps Peanut Butter, Smooth 8.1 g 6.2 g 16.3 g 189.8 Cal
Total 43.1 g 95.4 g 30.3 g 809.3 Cal

Dinner EDIT Pro Carb Fat Cal

0.33 Serving Carotenoid Complex 0.3 g 0.0 g 0.5 g 5.9 Cal
6.0 Ounces Chicken Breast, Meat Only, Roasted 52.7 g 0.0 g 6.1 g 280.5 Cal
8.0 Fl Ozs Grape Juice, Unsweetened 1.4 g 37.1 g 0.2 g 151.3 Cal
0.5 Serving Lecithin 0.0 g 0.0 g 0.8 g 8.0 Cal
1.0 Cup Mashed Potatoes 5.0 g 12.0 g 7.3 g 127.5 Cal
0.33 Serving Salmon Oil (GNLD) 0.0 g 0.0 g 0.7 g 6.6 Cal
1.0 Item Soft White Roll, Toasted 2.3 g 13.8 g 1.4 g 78.6 Cal
0.75 Cup Sweet Potato 1.6 g 24.2 g 0.3 g 104.7 Cal
1.0 Item Yellow Corn, Fresh, Cooked 3.3 g 25.0 g 1.3 g 107.4 Cal
Total 66.6 g 112.1 g 18.6 g 870.5 Cal

Late Snack EDIT Pro Carb Fat Cal

4.0 Ounces Ground Turkey, Raw 19.8 g 0.0 g 9.4 g 169.0 Cal
2.0 Ounces Peanuts, All Types, Dry Roasted 13.4 g 12.2 g 28.2 g 331.7 Cal
Total 33.2 g 12.2 g 37.6 g 500.7 Cal

Total for all meals 269.4 g 421.3 g 142.8 g 3992.8 Cal





Daily Average of Nutrients for Logged Meals Where your calories come from
Actual

Seems you need better choices as meals. Am i correct in reading all the "real" food you eat for breakfast is 2 eggs (then of course all your subs). Real food is key here. Your a big guy and only taking in 269 grams of protein ? I weight a lot less then you and i am current at 262g per day.

I would post this in the diet section so others can go over it. Nark is doing free diet advice and he is awesome ( http://forums.steroid.com/showthread.php?t=341121 ) check it out.

[Markosterone]

do you cycle ? I would guess you do

well, simple answer is tren. the shit works wonders for me. gets me dry and ripped on shitty diet, and still lets me put on muscle and strength.

use with clean diet and you will get great results.

diet being the key always.

[jstraw428]

do you cycle ? I would guess you do

well, simple answer is tren. the shit works wonders for me. gets me dry and ripped on shitty diet, and still lets me put on muscle and strength.

use with clean diet and you will get great results.

diet being the key always.

Why would anyone spend the money on AAS, a gym membership, supplements, and then have a shitty diet......It makes not sense to me.....Diet is what it is all about.......

[Phate]

Seems you need better choices as meals. Am i correct in reading all the "real" food you eat for breakfast is 2 eggs (then of course all your subs). Real food is key here. Your a big guy and only taking in 269 grams of protein ? I weight a lot less then you and i am current at 262g per day.

I would post this in the diet section so others can go over it. Nark is doing free diet advice and he is awesome ( http://forums.steroid.com/showthread.php?t=341121 ) check it out.

agree 100%^^^ especially on the protein, i'm 180lbs at 8-10%bf and i eat 300-350g per day, you need way more