Originally Posted by
Blackmambaa
Hi guys,
I'm new to the board, finally got my account activated, looking forward to some feedback.
I have posted before and after pics of myself.
My stats:
6 foot tall
Now: 96.5kg (212.3pounds)
26% body fat (this could be wrong, this is done from my scale which may not be accurate, I did a home test on the net also by measuring my waist and it said I was 21%. Either way its to much!)
Based on your pics, you are nowhere near 20% bodyfat. 15% tops
Was: 67kg (147.7 pounds) 13% body fat (I think)
As you can probably tell I was really skinny before. My goal was to basically put on as much size as possible (muscle/fat diddn't bother me) just wanted to put on mass!
Your pics don't look like you went from 147 to 212, but if that's true not much of it was bodyfat. A few percentage points, that's it
Anyway I am now a bit down on myself for not watching my diet. Until recently I relised I have put on to much body fat. I was eating to many carbs compared to protein and I feel I could have developed more muscle and less fat had I upped my protein more and cut my carb intake. It was probably like 60% carbs 45% protein.
Actually this isn't a bad ratio. I'm sure your problems have much more to do with your food choices, meal/macro timing, and overall calories
Anyway, my plan now is to 'hard gain', pretty much cut down nearly all carb intake except for a bit of fuel with complex carbs for breaky and lunch and upping my protein whilst cutting down my total calorie intake by heaps.
I'm hoping to lose fat and gain muscle (I want a hard body 13% body fat?).
I'm still increasing weight and reps in my work outs so not going lighter by any means.
Cutting back on carbs so much is certainly not the answer for somebody wanting to make gains. We'll go over your diet to see what's doing
My diet for the past month is looking something like:
Meal 1 8:00am
Lean Protein - 250g Chicken 100g brown rice
God bless you if you can stomach chicken and rice at 8am!
Meal 2 11:00am
Protein Shake 2 scoops
Is this PWO? If not, this meal should consist of real food. Shakes are not meal replacements. 25-40g lean protein, about 40g complex carbs
Meal 3 14:00
100g Veggies, Lean Protein 250g Chicken, 100g brown rice
Great!
Meal 4 17:00
Lean Protein - Tuna 2 x 95gs
Anything else? No carbs? No fats? No veggies?
Meal 5 20:00 (Before Gym)
Tuna 1 x 95gs
Add a complex carb here to fuel your workout. A protein only meal isn't that useful to your body
Meal 6 22:00 (After Gym)
1 x scoop creatine 0 carbs and 2 scoop protein shake
I'd add carbs here again - maybe 1 cup oats in the shake
Meal 7 23:30
100g Veggies, Lean Protein - 200g Steak
Good idea to drop carbs later in the day, good meal here.
Is the above meal right before bed? If not, add a casein shake, cottage cheese, or more steak.
Is this diet sound for cutting and gaining muscle? Or is it still to much?
Have I got the right attitude?
How can we know? We don't know your caloric needs, we don't know your caloric intake, etc. Food choices aren't bad, but we don't know what it all adds up to. Work out your TDEE so you know what you need to be eating to either lose, gain, or maintain. Next time you post up your diet, include all macro info for each meal in the form of P/C/F/total calories
What do you guys think is a good method for me to cut up and gain muscle and strength of course?
I don't see any mention of cardio - are you doing any?
My workout also prior to 2-3 months ago was Max OT
4-6 reps, 2-3 min rest, 6-8 sets per muscle group
Only worked out 3 times per week. (Chest/Arms/Shoulders)
For the past 2-3 months i have switched to 7-10 reps instead of 4-6
Once I can do 10 I increase weight (good switch I think, should have done this from the start, 4-6 is not as good)
Working out 5 times a week. (Legs/Chest/Arms/Back/Shoulders)
Much better, doing just your upper body is a big mistake. You don't have to limit your rep range. Mix it up - do a week of 4-6, do another week of 8-12 - why short change yourself?
My chest is lacking, every other muscle is getting stronger each week (specially my legs, squats are getting better every week!).
However my chest has been stuck on the same weight and reps for weeks! Why?
This happens sometimes. I was stuck at the same bench weight for 9 months!
I think I'm just scared of the bench, my intensity isn't as good as other muscle exercises, I might be trying to lift to heavy also because I'm fooling myself into thinking I can lift heavier than I should cause Im trying to jump ahead, not starting from lighter and good form like all my other exercises and not gaining momentum like I have others. (Does this sound familiar?)
My chest is to small for other parts of my body in comparison, I HATE IT!
There are ways we can bring it up. Post up your exact routine
Wow sorry for such a long post, just wanted to get this all of my chest, any feedback would be awesome.
Thanks everyone!
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