[Chad Daring]

(01-20-2012 04:18 PM)MikeCF Wrote:  

(01-19-2012 11:28 PM)Hooligan Harry Wrote:  

I would suggest packing on more muscle to be honest. Not much, another 3-4kgs or so. After that worry about dropping more fat. You have achieved a lot in a short period of time. The results wont come as fast anymore, but dont let it get you down.

This is good advice, Chad.

Part of having a good body is having a substantial drop from your shoulder girdle and back area to your waist.

Build up your torso.

Stop doing low reps, as HH suggests.

My personal opinion is that Dogg Crapp training is the best program to put on muscle. Do Dogg Crapp for 1-2 years.

Im working on it, successfully I might add.

I've stacked on a good bit of muscle in the past few months, My chest, back, and arms are bigger then in the picture in that blog post.




So far the changes I've made:

Cut the oats out, cut the fruit down. Replaced the fruit with just strawberries as they're surprisingly low in carbs for as sweet as they are.

I'm going heavier into the protein like I was when on Atkins, though I've replaced the bacon with poultry based breakfast meats.

Lunch is the same, usually a fat ass salad, lots of egg, seeds and meat along with additional protein from more meat or meaty soups or stews.

Workout routine is the same, the aforementioned reverse pyramid style low-rep/high weight compound lifts three times a week, totaling about 5-6 hours a week. Starting next week I'll add in the uphill power walking that I mentioned as a form of low impact medium intensity cardio. Atleast once a week, if not twice a week.


After reading all the great info here I'm thinking that its a combination of what HH mentioned as far as the weight loss slowing down, combined with bulk in the form of muscle buidling BEHIND this pesky layer of fat.

Combine that with a "I've been at this shit for almost two fucking years" mentality and I'm getting impatient.

As for the ribs, I never said I was skinny to the point of seeing ribs, I said in certain positions, specifically with my arms raised up, you can clearly see my ribs, now to me this might be indicative of what a couple others said in regards to either some kind of water retention or loose skin that again will just take time to snap back. Ill be chugging water to help that along.

Finally I'm sticking with the AM based IF program and skipping dinner. Ive talked to a few people who have done something close to this and I'm maintaining the 15 hours fast that seems to be the agreed minimum for an effective IF program while simultaneously eating after my workout and putting in some carbs and buckets of protein after lifting.


Thanks again to everyone for the info and time they put into their responses. If anything this thread helped me focus and buckle back down.

[alecks]

(01-20-2012 04:18 PM)MikeCF Wrote:  

(01-19-2012 11:28 PM)Hooligan Harry Wrote:  

I would suggest packing on more muscle to be honest. Not much, another 3-4kgs or so. After that worry about dropping more fat. You have achieved a lot in a short period of time. The results wont come as fast anymore, but dont let it get you down.

This is good advice, Chad.

Part of having a good body is having a substantial drop from your shoulder girdle and back area to your waist.

Build up your torso.

Stop doing low reps, as HH suggests.

My personal opinion is that Dogg Crapp training is the best program to put on muscle. Do Dogg Crapp for 1-2 years.

@mike, doggcrapp training IS definately the best type of weight training routine out there,but id say 90% of the dudes on this forum would

1: hate it and its principles,
2: not do it for very long,
3: still have the "high volume mindset",
4: most important:,wouldnt be able to do it because its only for people who have been training for around 4 years heavy.its not for your average dude who does a few pushups everyday.people need to lift heavy and continuous for a few years before they try dc as its brutal.im doing it and am having the best gains ever

[Chad Daring]

Any links on this Dogg Crapp training? (yes I could google it but googling anything fitness related tends to turn up snakeoil by the gallon) I've never heard of it before this thread.

[Giovonny]

Fuck this is a great thread for anyone trying to get in great shape.

Mixx has dropped some high level "6-pack science".

My only contribution is to go to bed earlier and go to bed with less in your stomach.

(Eat dinner earlier, don't eat carbs or sugar after sunset, only fruit for dessert)

[Chad Daring]

(01-25-2012 03:51 PM)Giovonny Wrote:  

Fuck this is a great thread for anyone trying to get in great shape.

Mixx has dropped some high level "6-pack science".

My only contribution is to go to bed earlier and go to bed with less in your stomach.

(Eat dinner earlier, don't eat carbs or sugar after sunset, only fruit for dessert)

More sleep is something I've been focusing on for months. I used to be the "sleep at 1am, wake up at 5am" guy that everyone tells young dudes they should be then I Realized I was unhappy, fat, and weak. Now I go to bed at like 9pm, sometimes 8pm, to wake up at 5am.

I think sleep has a much greater mental impact then physical. Its much easier to stick to eating healthy and have the energy to workout when you're well rested.

[Giovonny]

Sleep is when the body repairs itself. All the chemicals get mixed properly and ready for the next day. The body cleanses itself of toxins, builds muscle, and burns fat during sleep.

All the work you do in the gym is finalized and completed by getting a goods night sleep.

Same great posts on this recently. 10pm-2am is the most important time to be asleep, like many others have said.

Search the forum for "sleep" threads.

[Pilgrim37]

Also,if you sleep a couple more hours a night ,that's 14 more hours a week you're definite;y not eating!

[Chad Daring]

(01-26-2012 07:01 PM)Pilgrim37 Wrote:  

Also,if you sleep a couple more hours a night ,that's 14 more hours a week you're definite;y not eating!

Heh, yeah, in the first few days of the IF program I was going to bed just because I was hungry, I've pretty much adjusted now. My stomach still tries to have an opinion but for the most part I've gotten used to eating like this.

[Freedom]

Love handles need specific exercises and get fattened equally to the stomach (from my experience). I had a similar issue where my stomach was getting slim with the six pack appearing but nothing visible on the sides. Doing some research I found exercises to get my handles "handled".

Here's my recommendation:
Incorporate side kicks into your cardio routine such as Tae Bo and if you're at the gym, find the "hyperextension bench" usually located near the stretching area. While is mainly designed for lower back exercises (see url below) you can definitely position yourself sideways on it.

Once you get used to that exercise, you'll want to hold weight (dumbell) in the hand closer to the floor, and placing the higher hand on your head to increasing effectiveness of the torso bend and lift.

I really began to see a difference doing this exercise 2-3 times/week holding a 25lb dumbell and doing 10-12 reps for 3 sets.

I found an example for you on fitsugar dot com but am unable to post the link due to my newbie rank here.