Cardio and lifting

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December 4, 2018

A key part of my mission is to obtain the ideal body. After doing a bunch of research I've set my targets on these three metrics which are my current best guess as to what the ideal body would be to me:

  1. Weight - 195 pounds (Currently 6' and 190 pounds)
  2. Body fat percentage - 11% (Currently 28.5%)
  3. Resting heart rate - 55 BPM (Currently 74 BPM)

(would love feedback on these targets)

I've been searching for a strategy that will get me to my ideal body the most efficient and fastest way. Keto and Stronglifts have been the foundation of my progress so far (I started out at 240 pounds and just the bar). I lift 3x per week and try to increase the weight every time. I am getting to the point where I am just incrementing by 2.5 pounds each session and at the last of each sets my form is about 70-80% of what it should be and I almost fail the last rep. It is easier to lift heavy when I cheat and eat carbs, but my usual day is keto at 1,200 to 2,000 calories. Last testosterone check was ~500 (six months ago when I was 30 pounds fatter) but checking again in January (I am 34).

Do I need to be incorporating cardio into my regimen at this point or should I keep on cranking with Stronglifts? Any tips on things you guys have done to see bursts of progress? I understand this is a marathon and not a race, I just want to be as efficient as possible with my time.

Current lifts for reference:

  • Squat: 205
  • Overhead press: 100
  • Deadlift: 240
  • Bench: 145
  • Row: 135

Thank you my brothers, I have already seen such an improvement in my life from taking my body and health seriously and I feel like I am still just at the beginning of the journey.

Post Information
Title Cardio and lifting
Author pursuing_the_ideal
Upvotes 11
Comments 48
Date 04 December 2018 04:39 PM UTC (2 years ago)
Subreddit askMRP
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[–]BanginAway5 points6 points  (0 children) | Copy

Sprints can help. I prefer doing them on an air bike. Put one in my garage so no excuses.

Don’t limit protein due to keto. Keto ain’t great for building muscle but should get you into lower body fat numbers quickly.

With those lift numbers you have some work to do. I’m 6’, 180 lbs, 37 yr old. BP 300, SQ 380, DL 425. Took me about 4 years to get here.

Keep grinding

[–]coachdad85 points6 points  (5 children) | Copy

My stats 6'2" 195lbs, ~ 8% BF, 38 yrs old. I think around 205-215lbs would be better weight for someone over 6' because buying pants with a 32" waist is difficult and shirts have to be tailored without exception. My advice as a Strength & Conditioning coach for 12 years - lift heavy and do short, intense cardio like sprints, sled pushes, battle ropes, short crossfit metcons, swim sprints, all with variety being the goal. LSD (Long slow distance) decreases Test in a man as does anything with too much volume and, at our age, it's a game of hormones. Lastly, after training well over 1,000 athletes of all ages, sizes, fitness levels, I still believe that the best program is any you follow consistently. Jumping from Stronglifts to Texas Method to Starting Strength to CrossFit every few weeks is a recipe for stagnation. Use a system for minimum 12 weeks them re-evaluate. Gainz (physical appearance) are made in the kitchen so focus 70% of your effort on diet, 30% on exercise.

[–]Frosteecat0 points1 point  (4 children) | Copy

Mind if I DM you a question about a young athlete trying to get back on the court after a slipped disc diagnosis?

[–]coachdad80 points1 point  (3 children) | Copy


[–]Syldaen0 points1 point  (1 child) | Copy

Can i DM you too ?

[–]coachdad80 points1 point  (0 children) | Copy


[–]Reach180Red Beret8 points9 points  (4 children) | Copy

Cardio isn't your problem. You are weak, and have little muscle mass. Prioritize the strength gain over weight loss....make your goal be to stay at the same weight and get stronger.

Stop trying to lose weight. Eat at maintenance calories. Stop worrying about BF%. You've got to put the time in to build some muscle mass....otherwise, when you get to the BF% you're shooting for, you'll just look like a saggy professional marathoner.

Get stronger. You've got to get strong. If what you say is true about your lifting, then you're training too close to the top end of your strength to make progress. Your 5x5s should feel heavyish but not grinding. If it's a slow grind, drop back 10 lbs.

the important thing is not the top weight. It's doing the work.

Look at the tonnage difference between 5x5x200 lbs (5000) and 5x5x190 = 4750. It's 5%. It's almost negligible. And this you can do without nearing failure. That extra 5% will not get you to your ideal body faster.

I've never done 5x5 but I put my son on it when he wanted to start lifting when he was 13. Here are a few things I noticed helped him when we implemented:

  • If you aren't doing them already, make sure you're doing warm-up sets to build up to your work sets on Bench, Squat, & DL. Build up from the bar in 3-4 sets - ie, if you're squatting 200 that day, do 1x5 @ bar, 1x5 @ 95, [email protected], maybe [email protected] and then [email protected] 200. This is a really easy way to get some less taxing volume in. For bench, just go bar, 95, 125, 5x5 @ 145 ...etc.

  • Throw in a set of 10 push ups between each set of squats and a set of 10 goblet squats between each set of your press/bench. If 10 push ups is too much and hinders your bench work sets, go lighter in your lifts. If you have to drop down more than ~10%, maybe just do 6 or 8 push ups between. The point here again is to get some easy volume in - key word being easy.

So the squat portion of the work out would look like this.

Squat 5 x bar, 10 Push ups, Rest ~1 min

Squat 5 x 95, 10 Push ups, Rest ~1 min

Squat 5 x 135, 10 Push ups, Rest ~1 min

Squat 3 x 185, 10 Push ups, Rest ~1-2 min

Squat 5 x 200, 10 Push ups, Rest 2 min

Squat 5 x 200, 10 Push ups, Rest 2 min

Squat 5 x 200, 10 Push ups, Rest 2 min

Squat 5 x 200, 10 Push ups, Rest 2 min

Squat 5 x 200, 10 Push ups.

Then, do the same with your press/bench and Goblet Squats.

[–]40mullet6 points7 points  (2 children) | Copy

Stupid advice. Guy is 28% bodyfat, so lets get him to 35%.

Eating maintenance will not build any muscle.

Doing 5x5 when 13 yo is child abuse.

Diet down to 10% BF, then bulk to 12%. Rinse and repeat. Who cares if you look skinny one year. And stop KETO, unless carbs make you overeat every time you touch them.

[–]Reach180Red Beret1 point2 points  (0 children) | Copy

43yo, 6`3, 87 kg (-1), BF 15 range, DL 125 kg, Bench 75 kg, Squat 80 kg. Not max but 8x.

Good luck with getting to 200 lb squat and bench.

You can do it!

[–]Bradensdad0 points1 point  (0 children) | Copy

There is more wisdom here than it appears and this guy obviously knows what he is talking about.

My two tenths of a cent: calorie deficit high in protein, pick a weight training program and lift heavy while eating that calorie deficit. Fat will go away, muscle loss will be minimal. Don’t need cardio at all for fat loss.

[–]gringomasloco1 point2 points  (0 children) | Copy

This guy lifts. Seriously though, he nailed it, and I wish that I had had this advice when starting a 5x5 program. The warm up sets are key for me. It adds significant time to your workout, but is absolutely worth it for volume, form, and nailing your working sets.

[–]FoxShitNasty832 points3 points  (17 children) | Copy

That looks good, what macros are you doing? Also the fat burning really kicked in for me when I did hiit sprints for 20-30 minutes straight after lifting... I didn't find much difference but you can do IF which I do depending how I feel.

[–]pursuing_the_ideal[S] 0 points1 point  (16 children) | Copy

On Keto I've been doing 70% fat 20% protein 10% carbs and eating under my BMR. Do I need to be eating 195 grams of protein per day? (1 gram per body weight)

[–]mindfulbutgutlessRed Beret0 points1 point  (5 children) | Copy

never understood percentages with keto macros. Under 20g of carbs and 1.2g of protein for every LBS. That's it. Fat is not a goal or a control, it is used to fill out your calories.

[–]Tbonesupreme0 points1 point  (4 children) | Copy

All recent studies show that protein benefit maxes out at around 0.85g per pound of body weight. There's no benefit to going above that.

1.2 just isn't supported by any of the scientific literature. Don't read bro articles. Read the studies on google scholar.

[–]amalgamator0 points1 point  (0 children) | Copy

Maybe for muscle protein synthesis, but higher protein levels help with 1) satiety 2) higher thermic effect of food (1g of protein is more like 3 cal for your body to use it. Read the new Leangains book.

[–]Reach180Red Beret0 points1 point  (2 children) | Copy

Studies. LOL. So I should treat myself as the mean of the 32 losers who agreed to approximate their diet to humor a panel of grad students?

N=1 is the only study that matters when training yourself. Of course, you have to be consistent enough in your habits that tweaks aren't drowned out by the noise.

[–]Tbonesupreme0 points1 point  (0 children) | Copy

N=1 is fine for you, but you shouldn't use that data set to give advice.

My grandmother smoked and lived to be 90. She recommends smoking, because N=1.

[–]gameoflibidos-1 points0 points  (9 children) | Copy

Here's the thing... the rub if you will.

You can't gain muscle without eating a caloric excess and you can't lose fat without eating a caloric deficit. Thus the common terms... Bulk and Cut. Most people tend to advise going cut first and get your body fat pretty low and then start a bulk/cut/bulk/cut cycle. But in your case, I think if you cut hard down to upper teens of body fat, you'll look rail thin. I would suggest you eat a moderate caloric excess, around 300 calories a day and yes I would up your protein to around 200 grams a day. Get some muscle going, get your numbers higher for around a year. And then do your first cut near the end of next Winter and I do mean NEXT winter... so your first cut starts February of 2020.

Without the boosts from steroids, it takes a good 4-5 years of consistent lifting on a good program to go from no fitness to looking hawt. A couple years to look clearly better than before.

[–]hack3ge3 points4 points  (0 children) | Copy

Yeah there’s no shortcut around his problem unfortunately. I’ve been here and realistically he needs to cut to 15% before bulking but he’s gonna look like a cancer patient doing it. The issue is at his BF percentage his body is going to be more prone to store fat on a bulk so it’s not worth it at all.

Cardio is not the answer at all either because it will eat his muscle - I do no cardio at all. The best option is to lift and find a hobby like BJJ that has cardio that is in spurtd built in but is more strength based.

It’s a long road for sure - I’ve gone from 350 to 130 (running) to 225 (bad bulk transition to beta laziness) to 150 (10% abs but rail skinny) to 175 (finally have decent muscle) in the course of 8 years. I wish I could have that bad bulk back but still no time machine as they say.

[–]Tbonesupreme1 point2 points  (2 children) | Copy

Evidence shows that in Keto you can burn fat as a substitute for calories, and burn fat and gain muscle at the same time. At 28.5%, it's possible.

[–]gameoflibidos0 points1 point  (1 child) | Copy

this comment makes no sense. muscle repair for muscle growth requires protein, it cannot do that with fat.

that said, Keto tends to be a protein heavy diet. It IS possible to gain muscle while eating a deficit IF almost all the calories you are consuming is protein. However, the gains will be minimal.

[–]Tbonesupreme0 points1 point  (0 children) | Copy

Poor comprehension.

Protein is used to build muscle, but your diet does not need to be in a calorie surplus, because you can fill the gap by burning fat. It won't work forever, but at 28.5% bf, it will work.

And you will not gain as much size under a high protein keto diet - but you will gain as much lean muscle. At least that is what the few studies done on it suggest. There may be an edge for carbs, but it's not huge.

[–]mindfulbutgutlessRed Beret0 points1 point  (4 children) | Copy

You can't gain muscle without eating a caloric excess

do you have any reference points for this? I would be very interested in reading it. I do agree to an extent, but am reluctant to believe this as fact.

[–]Reach180Red Beret1 point2 points  (0 children) | Copy

Overweight people can gain muscle without overeating. It's really kind of common sense if you spend time observing the real world.

Ever stay ~ the same weight and have your shirt get tighter? Waist get looser while the quads fits tighter? That's what that is.

Get yourself to an acceptable body size, then train hard without gaining weight. Fuck, this isn't that hard. This place is just full of fucking retards who try and math & science their way to excuses as to why they suck.

[–]Bradensdad0 points1 point  (0 children) | Copy

Law of Thermodynamics.

[–]gameoflibidos-1 points0 points  (1 child) | Copy

It's not "technically" true.. but basically true. In that I mean, it is possible to gain some muscle while on a deficit, but your diet will have to consist of almost all protein and even then, the muscle gain will be minimal. Especially if you are training naturally.

If you want to build muscle naturally and actually get somewhere within a reasonable amount of time. You need lots of protein and a caloric excess.

[–]Tbonesupreme0 points1 point  (0 children) | Copy

It's all dependent on if you have high bf%

[–]mindfulbutgutlessRed Beret5 points6 points  (0 children) | Copy

HIIT. 20 min after your workout. Simple and effective

[–]screechhaterRed Beret1 point2 points  (2 children) | Copy

I would look to once a lift session to train the fuck out of the pecs, then the quads, calves etc.

Take pecs. I hit the bench standard, dumbell bench and then flies. Repeat in about 6 work outs.

Then on back I do wide grip row and then narrow, then single dumbbell. Repeat same.

Always HIIT 7 days a week even on vacation.

I eat what the fuck I want.

[–]The_LitzRed Beret0 points1 point  (1 child) | Copy

Are you sprinting for your HIIT?

[–]screechhaterRed Beret0 points1 point  (0 children) | Copy

You name it. Rowing. Sprinting. Burpees Mountain Climbers. Dumbell circuits Stairs

[–]SkimTheDross1 point2 points  (0 children) | Copy

You’re talking about gaining 40 lb of muscle assuming you don’t lose any muscle during the cut (unlikely).

[–]Steve_rebooting1 point2 points  (0 children) | Copy

I did two years of muay thai training that consisted of 20-30 minutes of HIIT and I still lost MORE weight when i was inactive and eating healthier. Weight is gained or lost primary from deciding what goes into your mouth.... That is my first hand experience (with my body and genes)

Additionally, i would recommend adding more exercises to your week.. 4 at the minimum. I cant recall if its a hormone or chemical but the "repair/grow" muscle signal lasts about 48 hours after exercise. If your hitting 1 body part a week (at a 3x a week interval) you are only growing that muscle 2 out of the 7 days in a week.

[–]insanetempo1 point2 points  (3 children) | Copy

Background: I have lost 60-70lbs of fat on keto in the last 3.5 years and put on a lot of muscle since ending it. I already was fairly muscular and I'm 5'6" 190 at 13% right now (yes I can prove it, pics or DEXA). I don't powerlift anymore (herniated disk) but based on what I'm say, 10 repping now, versus my powerlfiting days I think I can squat/dead 450+ and bench 350 (the most I hit 8 years ago at 170lbs was 315, 6 plates, so this might be conservative).

Diet is way more important that cardio. Furthermore it sounds like you're untrained (based on your lift #s) so you can actually put on muscle while losing weight (I was already squatting double what you were when I started losing weight) so I would not do cardio at this point. Blasphemy? With no carbs and restricted calories (that is all keto does, people tend to under-eat) your recovery capabilities are already down so why add on cardio? It's way easier to just eat less (but if you want to eat more, then add on cardio, knock yourself out, same result). If you want to kick this into overdrive track calories on top of keto. If you eat -500kcal of your TDEE (use several TDEE calculators and average them) that's 1# of fat per week, -1000kcal is 2#. I wouldn't go to 3# a week, you're not fat enough to be able to sustain that. Toward the end of my keto diet I was so "good" at finding keto foods I was no longer eating much below maintenance and stopped losing weight. I only was able to get under 20% and eventually as low as 10% by tracking calories (and still making sure I was getting 1g/lb of protein). Now that I'm on weight loss in this opus look into ephedrine if you already use caffeine. 1 bronkaid in the AM will significantly lower appetite.

OK, I would also not think that you're going to recomp to 195 (lose 30lbs of fat or whatever and gain 35 of muscle) at 34 years old. Not going to happen. It'll work for a while but eventually you have to split up those tasks. IMO lose down to 11% then start bulking/cutting (during cut you are working out to preserve muscle). When you bulk go off keto and eat 300-500 extra a day until you think you're up to 15% then diet back down. Usually low fat (say 50-100g a day) is the best way to do this, carbs spike insulin which signals body to store (fat and muscle). This method is what people have been doing forever and there isn't a better method in the long run to gain muscle (you have to gain some fat with it in order to make sure you're in enough surplus). I've got the most jacked in my life doing this. I bulk for ~3 months and then cut 2 months then 1 month maintence and then bulk again. Over and over and over. I gain a few lbs of muscle each time (I'm on TRT and other shit though :) ).

Stronglifts is a fine program. I want to look jacked right now more than anything and it's not the BEST for that but it's certainly going to make you strong as fuck and muscular (especially a beginner).

You didn't ask but a rant. IMO to look jacked in clothes it's mainly about shoulders/chest/upper-back/neck. Overhead press is predominantly front delt and dunno if strong lifts incorporates any lateral raises or upright rows (I'd throw this in if not). I mention this because a lot of people think military/overhead press is all they need for delts, its' absolutely not...Then direct trap work I'm a big fan of as after I concentrated on it for 3 months and I have insane traps now (see thru my shirt traps). Upper back rows are fine but I'd throw in facepulls for rear delts and more of the bottom of the trap, that ripple between the shoulder blades when you're wearing a tight shirt. It's about bouldering out where a shirt hangs from, you're guaranteed that part is always "tight" and visible (your abs, biceps, etc are not). Neck some people think is stupid but a pencil-neck guy looks ridiculous. I wrestling in highschool so I have that covered but some simple weighted neck stuff ( even at home) will thicken up a small neck really fast if you've never done it before. I found that in powerlifting alone my neck blew up from static bracing, YMMV.

[–]pursuing_the_ideal[S] 1 point2 points  (2 children) | Copy

Love this. My plan is to follow your advice and keep using keto to cut to 170 pounds targeting 11% body fat. Will use Stronglifts and do my best to increase weight. When I hit 11% I will start the bulk cut cycle as you suggest.

What are your thoughts on TRT? I am 34 and last test was ~500. I prefer to go all natural as I am concerned about side effects but I am interested in the boost.

Lastly, what do you think a realistic timeframe is for me to hit my ideal goal of 195 pounds and 11%? I am pretty much insane and have tracked everything I have put in my mouth for the last 4 years. My follow through is solid and I am extremely committed to getting my ideal body. Would like to establish a few milestones along the way to 195/11%, e.g., 170/11% is the first one for me aiming for mid 2019.

[–]insanetempo1 point2 points  (1 child) | Copy

TRT. I was <300 a couple times. I was very overweight, alcoholic, and very depressed so in a different spot than you. It was life changing I have to admit. I would venture to say one of the best decisions of my life.

If you're using TRT to keep you in "normal" ranges then side effects will be about what someone with normal testosterone has, to a first order. The biggest part that is different is when you're doing injections (gel and pellets are not good ways to administer, and there is no oral) then you get large fluctuations injecting weekly. Day after injection you'll be 1200 range (top end, teenage boy range) and then back down to 500. Now I don't feel ANY different during the week but being at 1200 for some time is where some sides come in. I think the only concerning ones are heart related (someone with naturally high testosterone would also have these, think natural athletes who have great genetics). You might have high RBC (hematocrit/hct/etc), this is the only side I have and I give blood every 8 weeks at Red Cross which keeps mine down (and I have a rare blood type they need, win-win). Some have LDL/HDL get out of whack (not like out of range just LDL on high end and HDL on low) these can be mitigated with other supplements, excersize, diet, etc. It might go without saying but if you haven't looked into it you will cease producing testosterone on your own. Your testicles will shrink some (I can't tell a difference TBH) and your sperm count will go to virtually 0 (TRT, after a year, is 98.X effective birth control). I have grown a bit of body hair, facial hair, and have had acne occasionally. If you're prone to MPB this will speed it up - although taking Propecia will mitigate (it's a DHT blocker and TRT will up DHT). You can't give blood on propecia (causes birth defects). All that said I see it as a cheat code and the upsides far outweigh downsides right now for me. I'm confident if I stopped now I could get my testosterone (And sperm coutn) back to normal in a few months. When I'm in my 40s I plan on transitioning to focusing on living a long long time and need to lose weight (muscle too) to easy the burden on my heart. I don't think a jacked-wrinkly guy is a good look. This might mean I stop TRT, I don't know yet.

Getting to 170 by summer should be easy IMO. That's <1lb per week. Like I said before -500kcal off your TDEE will get you 3500kcal a week deficit which is 1lb of fat. If you are NOT losing that fast you *might* be gaining muscle or you might not be honest with your tracking or need to adjust your TDEE. Find one that factors in age as that really affects things (mine TDEE is only 2300-2500 and I can attest that is spot on, I can gain 1lb a week at 2800-3000kcal a day). I put on most of my weight on my waist. Keep measurements of wherever you do, like the biggest point around your belly when you flex your abs. If you are staying the same weight but lose 0.5", let's say, then you are losing fat and gaining muscle! The holy grail! I can't remember the last time that happened to me, maybe 20 years ago.

Going from 170-195 bulking is hard. It might take a year if you're still getting noobie gains and if not it could take years. If you decided to go on TRT that would really speed things up, of course.

Bulking or cutting please make sure to get 150-200g of protein a day.

[–]pursuing_the_ideal[S] 0 points1 point  (0 children) | Copy

Thank you for all of the insanely good feedback and advice, I appreciate it so much.

[–]BobbyPeru1 point2 points  (0 children) | Copy

You are skinny fat with those numbers- you might already know that.

You should be still adding 5 lbs a week will on your lifts. I’m guessing you’re getting enough protein on keto, but don’t be scared of good carbs-especially an hour before a workout. My guess is you are not getting enough fuel to power your workouts.

At the end of your workouts, work in some supersets for cardio. 15 minutes of supersets when your heart is already elevates will cover your cardio , and you’ll gain more muscle

[–]triclops410 points1 point  (0 children) | Copy

HIIT is great cardio.

Cardio won't do much to lose fat though. You just won't burn that many calories. But what will cardio do? Improve your general health, improve your mood and alertness. And it will allow you to push yourself significantly harder when lifting weights.

[–]SeamusAwl0 points1 point  (0 children) | Copy

Do I need to be incorporating cardio into my regimen at this point or should I keep on cranking with Stronglifts?

I wouldn't recommend doing cardio right now. I would go on Intermittent Fasting (12 - 16 hour fast windows) with a Keto diet and a slight caloric reduction in your TDEE. Lifting soon after you begin your fast so that your muscles have the energy necessary to perform the lifts. You will burn some fat, but will mostly build muscle and strength. Cardio will deplete you too much and you won't build as fast.

[–]youcantdenythat0 points1 point  (0 children) | Copy

Eat some carbs before your workout. Diet is all about CICO. Keto is a trick to make you feel less hungry but will also lower energy output. I stay pretty low carb but right before my workout I'll eat some cheereos or a banana or a granola bar or something which gives my workout a huge boost.

[–]470_2_700_nm0 points1 point  (0 children) | Copy

Here is what you do: eat meat, real Peanut butter, cheese, yogurt, cottage cheese, protein powder and createen, and lots of vegetables.

I keep it simple - I steam brocily and cauliflower, and eat a ton of celery. And whatever other vegetables I can find. I eat zero carbs. And I do this before he summer hits to cut. Yiu need to start now.

And just keep lifting with StrongLifts as the app tells you to progress at 5 lbs increments.

[–]bob13bob0 points1 point  (0 children) | Copy

Muscle takes time. You can grow about 1lb muscle per month. Don't over work expecting it'll be faster. Eat healthy but don't cut calories. Get at least 8 hrs sleep. Keep up cardio for your health. I did rippetoe lift regime and my cardio fell to shit even though I was strong lol. My body adapted very well to lift heavy things 5 reps for 3 sets, lol.

[–]C-grij0 points1 point  (0 children) | Copy

Don't bother with cardio right away, yes it's good for you but at this point, just cleaning up your diet and lifting should be fine. I recommend you just try to move a little more by trying to take ~10min walks after meals.

Right now it doesn't sound like you have much to cut, you need to just recomp. Focus on the lifts.

Whenever cutting you want to use cardio sparingly. If you implement it and go balls to the wall right away you may see some results but that will drastically drop off as your body gets adapted and you'll be doing more work than necessary initially. You want to increase it slowly over may weeks and only increase it once you find that your weightless is plateauing.

[–]RuleZeroDADRed Beret0 points1 point  (0 children) | Copy

The Killer Kilometer.

Find a High School or College track to use (indoor or outdoor). Find the 100 Meter lane. Sprint from the starting line to the finish line as hard as you can go. (Should take 15 seconds max) Rest exactly 60 seconds. Sprint from the finish line to the starting line. Repeat 5 more times. You will have sprinted an entire kilometer in less than 20 minutes and gotten some major fat burning going.

Compare physiques - This is why you train within a sprinting protocol.

[–]sh0t0 points1 point  (0 children) | Copy


[–]testy680 points1 point  (0 children) | Copy

So, essentially you want to lose 33 pounds of fat and put on 38 pounds of muscle.

A few questions. 1 you mentioned you started at 240 lb. You are now down to 190. Was 100% of that weight loss fat? my guess is, you lost muscle along with the fat.what leads me to believe that is that you mentioned that you had calorie intakes of 500 calories a day and some of your days which is extremely low giving your body weight.

What is your age? And how long have you been on a weightlifting program? How long does it take for you to lose those first 50 lb?

My recommendation would be to set short-term goals and aim for 10 lb of muscle and 20 lb a fat loss and reassess when you hit that target. Your ankles are great but they are very long-term goals IMO.

I would also focus on getting your max lift numbers up. A good goal is to bench press your bodyweight and approximately one and a half times your body weight in the squat.

My wife and I have gone through this process. I dropped 40 pounds in 10 weeks and she dropped 50 lbs in about 20 weeks. Her weight loss was more remarkable because she did not lose a single pound of muscle. I lost a few pounds of muscle (4-5 lbs) along the way. I never went below 2000 calories a day. She very rarely want below 1500 calories a day.

Good luck, and enjoy the process!

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