Gym/workouts

I didn't put any carbs into my meals bc my snacks are usually yogurt and/or a banana. I just had a strawberry yogurt granola parfait which was 56g carbs. I am roughly aiming for 100-110g carbs a day. I've lost 20lbs this summer so far. But like I said. Dieting is the one part that i never get. I eat healthy and clean and try to stay at calorie deficit but with the right proportions of macros to build muscle. Besides that i don't know.

 

What else is the Internet for? Lol

 

You can't build muscle at a calorie deficit......

Not just that but your cals need to be high enough to feed your individual metabolism in order to burn fat, and also proportional enough to maintain as much muscle mass as possible. Otherwise, you'd just end up skinny fat.

 

Yes...

What's skinny fat lol. I still build muscle though. Maybe not as good as I could be. What should I be doing then. This is shit I pull of the Internet. Talked about off days at this and lift days at this so that's where I came up with my numbers and stuff

 

I don't know. I haven't tracked it in a while I just try to eat healthy now. It was roughly 100-100 carb, 230 protein, can't remember fat 90-100 maybe?

 

Skinny fat is skinny but soft. No muscle definition to speak of. I've seen a few guys that only weigh 180-190 but have 20-25% body fat. They don't even look remotely obese, but their measurements say different.

The Internet, it's a good source of info for the most part, but there's so much "bro science" and cookie cutter nutritional and workout programs along with opinions passed off as fact to sift through.

Now this is a general rule of thumb. You have to track your macros, your progress and your BF percentage and see what works for you, individually.
Cutting 1.2 G protein per pound of bodyweight 1 g carbs per pound and .2 g fat per pound
Bulking 1 G protein per pound 2g carbs per pound and .4 g fat per pound

A good range (for me) is between 9-15% body fat. I'll bulk up to 14 and cut down to 9, then back up and so on so forth.

I have a pretty fast metabolism so I can eat a shitload of carbs and be fine and build muscle with relative ease and keep fat storage somewhat low (highest I'll let myself get to is 14%), but if I don't keep up with it, I lose my muscle pretty fast. my brother in law is an endomorph, he has to watch his carb intake otherwise, he bloats up looking like the staypuft marshmallow man.

Find what works for YOU and stick with it. Fad diets and workouts are the fast track to dead ends.

 

thats only 1060 cals right there. That's way too low. How much do you weigh?

 

Maybe one day Ill retire and really be able to do things like track macros and stuff like that but it's near impossible with my job. As soon as I really get into a good routine, they decide to send me to some shit hole to deal with shit heads and give me shit MRE's to eat for weeks or months.
For now, I try to eat as much whole foods as possible and hit the gym as much as possible.
Thank heavens for TRX straps and sand bags for deployments.

 

I used to track every little thing I ate on my fitness pal and then it got to where I ate basically the same thing all the time so it was pointless bc it was in my head. When I was tracking it I thought it was around 2,000 calories

I'm 6'2" 255. I feel I have a super slow metabolism bc no matter what diet or Cardio I do I struggle to lose weight. I've lost about 20 this summer bc I walk 8-10 miles a day at work every single day so it was a huge shock to my system but that's slowed down too.

I get most my diet plans off like bodybuilder.com written more like "professional" articles.

I want to buy and figure out how to measure BF bc for me, in high school I was around 230-235 and in college the most I weighed was 275 but I know I am definitely less BF % now. I put on muscle so fast and easy, but I also can easily put on fat if I'm not careful what I eat. So basically the number in the scale doesn't mean anything to me bc if I eat right and work out hard I can gain weight but never increase BF.

I'll just have to do some more digging to figure out the right diet and get back into tracking my intake, when I meal prep though really the only thing I change is what type of veggie I add and what seasoning I put on my stuff so my macros were always consistent that's why I fell short of tracking and then eventually stopped.

 

So since I'm kinda strong, muscles weighs more than fat, so do you still do those percentages? Bc my body weight is quite high compared to someone's else my strength bc I also had body fat? That's one of my big questions. It would drastically also how many macros I need depending if I'm counting fat, muscle, or both in my weigh for macros

 

If you're over 25% body fat, I'd stick with .8 grams protein .6 grams carbs and .3 grams fat. Stop the overload of cardio and start lifting (compound lifts) more. Cardio increases your metabolism for about a day maybe after, lifting increases your cardio for about 3 days after.
Get a good fat caliper and keep track of your percentages

Strong doesn't mean more muscle. Look at some powerlifters at 180 lbs soaking wet, they can lift crazy weight.
Never let your calorie intake get below your BMR (basal metabolic rate). That would suck if you already have a slow metabolism.

 

I just wanna eat Mexican food every day, lift houses, and be sexy. Is that too much to ask for lol

 

Eat Mexican food, powerlifters can be fat too, find a woman whose motto is big is beautiful, you're set!! LOL

 

Carbs have feelings too

 

Dudes lats are so big he could probably fly. even his beard went on a diet.

 

All y'all body builders can buy this for your wives/significant others LOL!

 

When you take 3 scoops before you brush your teeth

 

Trying a new 5 day split that has Monday as my leg day. As if my Mondays didn't suck enough...
At least all the squat racks were empty because everyone else was doing chest.

 

Joining in.... hehe Monday's good leg day.

Anyone do FST7?

 

At school every one did chest always on Monday and legs was always Thursday for some reason. So I switched mine, always had a bench or squat rack every time with no wait.

 

I did the dunk tank . . . once.