[ElFlaco]

(06-14-2017 05:29 PM)RexImperator Wrote:  

Whenever I cut back on calories, I inevitably expend less energy.

I assume you mean that you don't feel energetic when you cut calories. Could be related to the content of what you're eating.

Quote:

If I push myself in the weight room, I get hungry and tend to eat too much.

Then don't push yourself so much in the weight room, just maintain. You've already got the muscle part under control.

[RoastBeefCurtains4Me]

I'm around your age. I've been lifting for 5 years, and did P90X for two years before that. I am still overweight, but I've added a great deal of muscle. I can feel slabs of muscle meat in my pecs, shoulders, and arms, that simply weren't there before.

I follow the program from here, which basically is to do a good mix of lifts for three sets of 4-6 reps each, and try to go up in weight or reps every week. Ive found that I can usually go up in weight or reps almost every week, for almost all my lifts. This will build a lot of muscle quickly.

The usual advice applies. Make sure your T levels are good. Each plenty of protein, and get plenty of sleep.

I agree that losing weight is more difficult, and sticking with your program long term can be difficult, but if you follow this approach with any regularity, you should definitely see gains in strength and muscle growth with as little as 6-8 weeks, enough to help motivate you to keep going.

[Sidney Crosby]

(06-14-2017 06:00 PM)doc holliday Wrote:  

(06-14-2017 05:12 PM)aeroektar Wrote:  

All the advice Rex needed was given out in this thread from October thread-58910-page-3.html

Why was none of that applied?

Because all Rex wants to do is complain and attention monger. He's lazy as hell and has no interest in working hard to improve himself. He, more than any other forum member, has been given more help and advice to improve himself yet does nothing about it. This thread of advice will also go onto his deaf ears. Clearly his diet is a mess if he's gaining that strength but still has a big gut and man boobs but you know he won't do a thing about it. Quite simply, I think Rex is lazy and unmotivated pure and simple. Nothing else with this cat.

So you're saying his other threads about not being on a date/getting laid in 10 years, his thread about having no male friends and this thread are because he's an attention monger?

Do you really think he was supposed to figure these things out by himself after only 4000+ posts on this forum and being on here for 4 years?

[lavidaloca]

I'm not sure if I read that right. But it looked like in one post you say you weight 255 pounds and in another your 73 inches (5'7). If so your carrying around 75-100 pounds too much weight.

[General Stalin]

(06-20-2017 09:44 AM)lavidaloca Wrote:  

I'm not sure if I read that right. But it looked like in one post you say you weight 255 pounds and in another your 73 inches (5'7). If so your carrying around 75-100 pounds too much weight.

73 inches is 6'1" - also body weight is relative. 255 is heavy but we don't know how much of that is fat vs. muscle.

for example I am also 6'1" and I weight 205 and I do not look fat at all. I'm pretty slim. OP has 50 lbs on me but he is also stronger than me. I would not recommend him losing 100 lbs as he would look like a twig, but 50-60lbs would have him looking pretty great I imagine.

[RexImperator]

I'd estimate I have 70 lbs of fat on me, so I'd need to lose 40 lbs of that.

[RexImperator]

Quote:

He's lazy as hell

"Quite possibly the laziest in Los Angeles county..."

[RexImperator]

Some answers to questions:

Quote:

OP, how much do you weigh?

Today I weighed in at 251.5lbs. I was up to 265 last fall. I was 215 or so when I started lifting in 2013.

Quote:

How tall are you?

73"

Quote:

What's your BF%?

Not sure? but I have an app that estimates LBM based on 1RM in the big 3 lifts and it says 28%

Quote:

How old are you?

42

Quote:

How much can you lift in the major movements?

Last October I was at
Squat: 405x1
Bench:252x5
Deadlift:465x3
At a body weight of 265. I've lost a bit off of those- i.e. Squat is probably around 360 now, etc.

Quote:

What routines have you done in the past four years?

Starting Strength (weighed 215 at the beginning), followed by Rippetoe's Heavy/Light/Medium, and then Reverse Pyramid Training. Currently trying a variation of 5/3/1.

Quote:

What has your diet been like in the past four years?

Bulking at around 3100, my maintenance is 2500-2800. I'm Currrently I try to stay under 2400. I was very diligent about 1g/lb body weight for protein when bulking, but now I'm just trying to get calories lower.

Quote:

How consistent have you been?

Pretty darn consistent at getting to the gym 3X per week except for a 2 or 3-month break due to an injury two summers ago, and the the past semester was spotty due to my schedule. I put a lot of effortinto training but I feel somewhat demotivated now since I'm barely losing weight/fat but I'm losing a lot of strength.

Quote:

When did you first notice you weren't making progress? What did you do about it?

I have always made progress (strength-wise) when I ate enough but I need to focus on losing fat.

Quote:

Have you ever worked out with someone who has the body you want? Did they give you any advice?

No, N/A

[RexImperator]

Aeroektar Wrote:

All the advice Rex needed was given out in this thread from October...Why was none of that applied?

In that thread we discussed starting a separate thread devoted to diet. THIS thread is my diet and fitness thread.

[RexImperator]

Well today's lifting session was a bit discouraging. Felt quite weak and low energy (like Jeb!). Only managed 325x6 on the deadlift, when I've done 405x8 in the past. I did 375x5 a couple of weeks ago. This gym doesn't allow chalk, which sucks. Still, it felt good just to do some activity. It's good for helping one sleep.

[Pollito]

(06-24-2017 06:08 PM)RexImperator Wrote:  

Well today's lifting session was a bit discouraging. Felt quite weak and low energy (like Jeb!). Only managed 325x6 on the deadlift, when I've done 405x8 in the past. I did 375x5 a couple of weeks ago. This gym doesn't allow chalk, which sucks. Still, it felt good just to do some activity. It's good for helping one sleep.

How about give this a shot?:

Liquid chalk - external link

Your gym staff should be none the wiser.

[Giovonny]

You never improved your diet! -- (diet is #1 factor in weight loss!!!)

You never improved your workouts --(4 years of the same results and you never made a change?!?)

You never tried to remove fat--(your focus was personal weightlifting records NOT losing weight!)

YOU IGNORED ALL OF MY ADVICE. Now, you are suffering the consequences

If you would have listened to me, you would have a nice body right now!

[Mjölnir]

(06-27-2017 02:58 PM)Giovonny Wrote:  

You never improved your diet! -- (diet is #1 factor in weight loss!!!)

You never improved your workouts --(4 years of the same results and you never made a change?!?)

You never tried to remove fat--(your focus was personal weightlifting records NOT losing weight!)

YOU IGNORED ALL OF MY ADVICE. Now, you are suffering the consequences

If you would have listened to me, you would have a nice body right now!

I remember Giovonny giving you personal advice and help not only with game but with fitness, on your "First date in X years" thread and as I've seen you still frustrated with your body, but is thinking about numbers on your lifts, you have to decide now. Do you want to be a weightlifter or look sexy ?

I'm not sure how long it's been but i believe at least 3-4 months, and trust me, that's more than enough time to get you looking chiseled. If you didn't have any muscle you wouldn't be hitting those numbers.

A weak man who's got nothing but self pity, gets offered help numerous times but still disregard them and want to keep an attitude, IMO that's not the kind of member that should be getting help here,

(06-24-2017 08:29 AM)RexImperator Wrote:  

Aeroektar Wrote:

All the advice Rex needed was given out in this thread from October...Why was none of that applied?

In that thread we discussed starting a separate thread devoted to diet. THIS thread is my diet and fitness thread.

^ It's not with this kind of attitude that your going to achieve the physique that you want, it's through a lot of reps, a lot of pain, and a lot of hunger. Accept that, do what you have to do (You should know by now) and keep yourself accountable here. Or stop creating bullshit threads so you can feel better about yourself.

Thanks in advance.

[TigerMandingo]

Rex, honestly 6'1, 250 isn't too bad. If you could get down to let's say, 220 or better yet 200, then it'd be even better (obviously). But I'm gonna go against the grain here and say you don't really need to hit the gym. It sounds like your heart's not in it anyway and that's ok. Cleaning up your diet is more important at this stage anyway so follow the advice of the guys on here in regards to that.

I was 6'3, 190 (which isn't fat per se) but I certainly felt like a fat fuck. Cutting out carbs completely and going down to 2 meals a day worked wonders for me - I got down to 170.

[RexImperator]

Actually I do enjoy weight training when I'm getting stronger but the dieting phase makes lifting a somewhat disappointing activity, since I become weaker.

Regarding diet I've lost over 10lbs over the last 3 months or so, so that's good. Pants feel a bit looser, which is nice, but one issue is that when you go from 28% fat to 25% fat you really don't see much of difference. I have a long way to go.

[realologist]

Part of the problem is how you are framing it. While cutting you may have less raw numbers but your pound for pound strength will go up from the cut and you will look a lot better. Thats the entire point. Then you bulk and cut again and keep improving your numbers pound for pound and eventually raw number based.

[Steelex]

If you cut really conservatively you can really negate the strength loss. Carbs around the workout can help too since a lot of your strength has to do with glycogen loading. Taller and bigger lifters are more sensitive to carb and overall calorie depletion.

I know that my peak numbers have a pretty good variance based on what I've been eating, and dip to a disappointing level if I'm dieting. However, within a week of heavy eating they go right back up.

I'd rather be moving fork lift weight at the gym and have no abs, but eventually you gotta diet back down and get out of fatfuck mode. The gains will return.

[Peekay]

I am about to head to the gym myself so I probably didn't read through this thread with as much attention as I should have so if I repeat what others said, my bad.
My issue is that I have only two modes, fat and strong or skinny and weak. I have tried everything to find a balance with no results. I am 5'9 and in the last four years I have ranged from 150-210.
When I am bulking my arms and chest grow like crazy and my strength skyrockets, unfortunately I grow a beer belly. When I try to slim up I lose my beer belly, but I get incredibly weak, I mean lifting ability gets reduced by at least 50 percent. I acknowledge however that I could be doing something wrong or it could be in my head.
Getting to my point... mentally I feel better when I am in my strength phase. I feel more confident in my approaches and I take less b.s. from people. Even with a beer gut I feel more powerful and confident. In my skinny phase I feel weak and I get less assertive .
Sure, it sucks giving up the dream of having a body like like a Spartucus cast member, but lifting has improved my life by giving me more confidence in myself and I think this could be a more important gain.

[Steelex]

What is your diet like when you bulk Vs when you cut?

[zatara]

It sounds like you're cutting way too severely, if you're losing 50% of your strength. Post your daily/weekly diet here for both bulking and cutting and people will be able to give you pointers.

In general, if you want to maintain muscle mass the best is a very gradual cut, with lots of protein in your diet. I only go approx 200-300 calories under maintenance daily when I'm cutting. That means I need to do a 12 week cut, but I maintain most of my muscle mass while doing so. That lets me lose about 4KG of fat and maybe 1KG of muscle, which at 5KG total is roughly the difference between my winter weight and summer weight generally. And my strength levels don't really suffer, which is key.

[Nyx]

I'll give you the best advice on how to transform your body and why you haven't seen progress.

Your body fat percentage is too high, resulting in lower testosterone level thus your muscle building is not very efficient.

Forget that stronglift 5x5 bullshit program, it targets too much legs. Focus more on weighted chinups/pullups, inclined bench and shoulder press and you'll look much better.

Before growing tho you should focus on losing weight while trying to maintain whatever muscle you have now.

Start intermittent fasting because it makes it easier to eat in a calorie deficit. Eat atleast 0.83xBW in ibs of protein daily. Most importantly drop that 5x5 program and find a program with reverse pyramid training focusing on key lifts I mentioned above, reason: RPT is the best way to increase weights on lifts in a short period thus if you are lifting your heaviest while satisfying the conditions I mentioned. Your body will burn as much fat while maintaining muscle mass.

Most importantly, desire/confidence! If you do not have a desire to transform you will never reach what you want.

I can post my 1 year and a half transformation without supplements, whey or any of that garbage.

Most information about weightlifting is full of dogma, lies, bioscience and bullshit. Don't even look at bodybuilding.com or similar websites as they are mostly full of garbage and forums filled with steroid users giving advice on how to have your dream body as a natural.

Getting your dream body is simple but it just takes time and dedication. If you would like me to share more, I would gladly help.

[RexImperator]

(06-30-2017 09:25 AM)Steelex Wrote:  

What is your diet like when you bulk Vs when you cut?

My bulking calories were about 3100 to 3300 calories per day (about 12x body weight). Macro goal was to hit 1g/lb body weight in protein.

My maintenance calories were around 2800 back then, but they've since dropped to 2500 so need to be down at least to 2000 to 2200 to see any weight loss.

[RexImperator]

(07-01-2017 08:32 PM)Nyx Wrote:  

I'll give you the best advice on how to transform your body and why you haven't seen progress.

Your body fat percentage is too high, resulting in lower testosterone level thus your muscle building is not very efficient.

Forget that stronglift 5x5 bullshit program, it targets too much legs. Focus more on weighted chinups/pullups, inclined bench and shoulder press and you'll look much better.

Before growing tho you should focus on losing weight while trying to maintain whatever muscle you have now.

Start intermittent fasting because it makes it easier to eat in a calorie deficit. Eat atleast 0.83xBW in ibs of protein daily. Most importantly drop that 5x5 program and find a program with reverse pyramid training focusing on key lifts I mentioned above, reason: RPT is the best way to increase weights on lifts in a short period thus if you are lifting your heaviest while satisfying the conditions I mentioned. Your body will burn as much fat while maintaining muscle mass.

Most importantly, desire/confidence! If you do not have a desire to transform you will never reach what you want.

I can post my 1 year and a half transformation without supplements, whey or any of that garbage.

Most information about weightlifting is full of dogma, lies, bioscience and bullshit. Don't even look at bodybuilding.com or similar websites as they are mostly full of garbage and forums filled with steroid users giving advice on how to have your dream body as a natural.

Getting your dream body is simple but it just takes time and dedication. If you would like me to share more, I would gladly help.

Sure, I'm interested. I need to find a new lifting program and do a reset anyway.

[Cobra]

(07-01-2017 08:32 PM)Nyx Wrote:  

Forget that stronglift 5x5 bullshit program, it targets too much legs. Focus more on weighted chinups/pullups, inclined bench and shoulder press and you'll look much better.

This is why we can't have too many friends.

[Nyx]

I'll explain why stronglift 5x5 is such a bad program. Now this program boasts about being simple, effective and will double your squat weight in a short period.

If a man wants to look good: he must obtain that V-shape, with round shoulder and a square chest that looks like a plate of armor. Lean down to 10% body fat and that man will look sexy as fuck.

In the stronglift program you start every workout with Squats which is the dumbest shit I've ever seen. Logically you want to focus on the most important lifts to at the beginning of the program for maximum energy and effort, also for best results for that muscle group. Squats don't make you look any better, this program makes you grow big thighs giving you that duck look, and to be honest Squats are the easiest lifts to progress on, along with other leg excercises. This is used effectively to market the program, since most followers will be so proud of the HUGE numbers they're squatting.

Lets examine workout A: Squats then you do bench press which is very retarded without any incline bench since it will give you more of a woman's breast look. AND for Back the most important muscle group for ths V-shape that women find so appealing the program has Barbell rows. When in fact if you progress on weighted chin ups or pullups your back will explode and will result in much better gains. Once you hit heavy weights then you should be proud not when you're doing heavy squats.

Workout B: Again Squats, it's like this program was written based of bro-science. Overhead, I'm a big fan so I'm not going to comment negatively but its after Squats when its one of the hardest excercise. You need so much energy and focus for overhead press to get that round shoulders look, ofc not here. Then ofc another insane leg excercise, the Deadlift. To be honest if I'm going to the gym just to focus mainly on legs better stay home and save yourself all the trouble.

This program is shit on all levels, even the how to perform the sets/reps. Like I mentioned before, Reverse Pyramid Training is the best method to progress on key lifts which is not here. Another problem with the program is that it has no pump training! I'm not a fan but an extra excercise or two will be of benefit such as; side laterals, curls, etc..

Drop that program, it's garbage. Find a program with a focus on shoulders, incline bench and weighted pullups/chinups. Has to be RPT, 3-4 times a week max.