This. That is where men retain the most fat, and is the last place to lose it. That's your ancestors genetics kicking in.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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This. That is where men retain the most fat, and is the last place to lose it. That's your ancestors genetics kicking in.
Keylime
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I guess the question is what is the most efficient path to lower my bodyfat?
Whether I bulk, recomp or cut, the assumption is that my overall bodyfat% should improve because I'm either gaining muscle mass (bulk), lightly gaining muscle while losing fat (recomp) or just purely losing fat and likely some muscle mass (cut).
I would assume they aren't all equally efficient at affecting bodyfat%, though...and probably need to be picked on a case by case basis. What makes sense for my case is still beyond me. The fastest path to a 6 pack is really all I care about. Whether that makes me a stick or a tree trunk, I just want 6-pack abs first, then I'll worry about overall muscle mass from there.
Honestly, I'm more upset at my love handles. And my belly fat, it doesn't look too bad if I take my shirt off, but it makes me look fatter with clothes on, I don't know if that makes any sense.
Ah yes, the summer cuts. What exactly is important the coveted abs? I really want to know because it sounds like you're saying, "I don't care if I look like shit. I just want abs."
This is puzzling because it doesn't follow form of function.
Also, it sounds like it's time to read the OP. All of it. You can't bulk yourself to a lower bodyfat, especially on a bodyweight routine. It would be nice, but that's not reality. You want abs? Go on a diet then, a smart diet. I've listed plenty of links in the OP that provide excellent dieting information.
Keylime
ÏÎ¯Î»Ï á¼Î¾ÎµÏÎγλοÏÏον καί ÏεÏδολÏγον οá½Îº εἰÏÏν
I can diet better than probably anybody, so it's not a problem of finding or committing to a diet...and I've read all of the OP a few times
"I don't care if I look like shit" is a weird way of saying "I want to have 6 pack abs". I want to have the lowest bodyfat percentage I can so I look great. Would I prefer that I was 180 pounds @ 8% bodyfat vs. 160 pounds @ 8% bodyfat? Of course. But it sounds like we're saying that hitting a low bodyfat is the result of a cut and a cut only.The debate I keep having with myself is: "Is cutting down to a weight of 160 really going to lose the stomach fat, or just make me look comically tiny with a belly?" If I knew that cutting down to something like 160 would get me the 6-pack, I'd start on that path today.
Sounds like you're saying that a cut is what I'd want to do, then worry about bulking from there.
Also, what bothers me about posting in this thread is that you guys seem to frown on anyone who isn't pushing around plates...the body I'm going for doesn't require the level of strength needed to bench 300+ pounds. I get that pushing your muscles is how you make them grow and high rep bodyweight stuff isn't how you do it. Thats why I said I bought a weight vest, so I can increase the load and decrease my reps to get more muscle mass. I can't get a rack in my house and I'm not going to the gym, and bodyweight routines are things I can do everywhere and easily in my own house. While I'm cutting I'm not expecting to get any muscle mass. When I'm recomping I do a bit. When I'm bulking I do. Obviously my muscles won't get as big by doing weighted bodyweight training vs. plate pushing...but my goal isn't to get as huge as I possibly can...my goal is to look great first, and be as strong as I need to be to do things like American Ninja Warrior and Parkour and shit. I won't do either of those things, but the bodies those guys have are typically not the 180-200 pound muscle guy...it's the super lean guy who can control his body with enough core, leg and arm strength to manipulate their own bodies over obstacles.
Sorry for the rant, but I hate the condescension that "all you're doing is bodyweight routines" as if I didn't understand that my maximum muscle potential with bodyweight routines is nowhere near what it could be if I did something like a starting strength or strong lifts program.
Sorry for the rant, but I hate the condescension that "all you're doing is bodyweight routines" as if I didn't understand that my maximum muscle potential with bodyweight routines is nowhere near what it could be if I did something like a starting strength or strong lifts program.
Lasthope106
Member
I come to you fellow Fitness GAFfers looking for some insight and advice. Last week, on Friday, I was deadlifting and had to use a belt because I needed some extra support. Well after the first set, I had this mild discomfort on my upper left rib, just underneath the chest. This is the location where the top edge of the belt was making contact. One day after, the discomfort increased in strength and turned into a mild pain. Two days later, the pain subsided but the discomfort was still there and this got me worried that I might have gotten a hernia.
Can a person get a hernia in that location? I touched the area and it hurts mainly between two of my rib bones. Yesterday I was feeling better in the morning, and I did my chest workout after work, but this morning the discomfort seems to have increased again. A workout buddy said I might have pulled or bruised a muscle in that area. Is it recommend to continue my workouts for the rest of the week? I'm really fearing Friday (Squats and Deadlifts) if I'm not feeling better by then.
Can a person get a hernia in that location? I touched the area and it hurts mainly between two of my rib bones. Yesterday I was feeling better in the morning, and I did my chest workout after work, but this morning the discomfort seems to have increased again. A workout buddy said I might have pulled or bruised a muscle in that area. Is it recommend to continue my workouts for the rest of the week? I'm really fearing Friday (Squats and Deadlifts) if I'm not feeling better by then.
Brolic Gaoler
formerly Alienshogun
Your belt probably just went under your rib or pushed on your rib. It happens sometimes. You might have had your belt too high.
Did you really need to spoiler this huge ass block of text? And when I say it sounds like you don't care if you look like shit when I read "Whether that makes me a stick or a tree trunk, I just want 6-pack abs first, then I'll worry about overall muscle mass from there." At 6'1 and 160, there won't be a lot of muscle there, and you might even have a 6 pack then.
And when I say it's just a body weight routine, I mean that it's not as recovery intensive as a weight training program and that trying to aggressive bulk on that sort of routine wouldn't work well.
And I only speak for myself when I say this, but I don't think people in this thread look down upon bodyweight routines. Hell, we have a post in the OP dedicated to them.
Need some belt options. Anyone have any ideas?
I currently have an EliteFTS economy belt but it is now too big. Crazy, when I started, I was using the last hole, now I use the first one.
They don't have my size in stock though.
I'd get an Inzer but I've heard they take forever to ship. Like weeks even if you don't get a customized one. Anyone know of any other good options.
Anyone used a lever belt? Is it a pain in the ass?
I currently have an EliteFTS economy belt but it is now too big. Crazy, when I started, I was using the last hole, now I use the first one.
They don't have my size in stock though.
I'd get an Inzer but I've heard they take forever to ship. Like weeks even if you don't get a customized one. Anyone know of any other good options.
Anyone used a lever belt? Is it a pain in the ass?
I can diet better than probably anybody, so it's not a problem of finding or committing to a diet...and I've read all of the OP a few times
The debate I keep having with myself is: "Is cutting down to a weight of 160 really going to lose the stomach fat, or just make me look comically tiny with a belly?" If I knew that cutting down to something like 160 would get me the 6-pack, I'd start on that path today.
Sounds like you're saying that a cut is what I'd want to do, then worry about bulking from there.
Also, what bothers me about posting in this thread is that you guys seem to frown on anyone who isn't pushing around plates...the body I'm going for doesn't require the level of strength needed to bench 300+ pounds. I get that pushing your muscles is how you make them grow and high rep bodyweight stuff isn't how you do it. Thats why I said I bought a weight vest, so I can increase the load and decrease my reps to get more muscle mass. I can't get a rack in my house and I'm not going to the gym, and bodyweight routines are things I can do everywhere and easily in my own house. While I'm cutting I'm not expecting to get any muscle mass. When I'm recomping I do a bit. When I'm bulking I do. Obviously my muscles won't get as big by doing weighted bodyweight training vs. plate pushing...but my goal isn't to get as huge as I possibly can...my goal is to look great first, and be as strong as I need to be to do things like American Ninja Warrior and Parkour and shit. I won't do either of those things, but the bodies those guys have are typically not the 180-200 pound muscle guy...it's the super lean guy who can control his body with enough core, leg and arm strength to manipulate their own bodies over obstacles.
Sorry for the rant, but I hate the condescension that "all you're doing is bodyweight routines" as if I didn't understand that my maximum muscle potential with bodyweight routines is nowhere near what it could be if I did something like a starting strength or strong lifts program.
There's not much the fellas here can give you in terms of advice given your current situation. I wouldn't take it personally. If you want to cut your direct need is nutrition-based and that means a caloric deficit with a focus on lowering your BF%.
Not sure if the Weight Loss Before/After pic will be more what you're after at the present.
I'm currently cutting as well but lifting as heavy as I can during this process. Not looking to build any muscle just maintain what I have.
Not sure if GAF needs a nutrition specific thread or if the Weight Loss thread would suffice for that.
Keylime
ÏÎ¯Î»Ï á¼Î¾ÎµÏÎγλοÏÏον καί ÏεÏδολÏγον οá½Îº εἰÏÏν
Spoilered it because it wasn't relevant to my question.
I should really just phrase my question as "what's the fastest way to get a 6 pack showing up, regardless of weight or strength"...and I think your answer is "cut"...so I'll cut.
Thanks.
Yup...that will be like 99% diet and 1% working out to lower your BF%. Judging from your pic it seems like you could be there sooner than later.
I think this and the other thread are good source of information. I don't think there needs to be another just because we like working out in this thread.
There was a typo in one of my sentences. "You might not even have abs then." When guys get really, really skinny, they seem to get more skeleton-like and ribs appear where abs should be good. Good luck though.
Keylime
ÏÎ¯Î»Ï á¼Î¾ÎµÏÎγλοÏÏον καί ÏεÏδολÏγον οá½Îº εἰÏÏν
This seems like you're recommending a recomp, then? Or a bulk, then a cut?
Didn't mean it that way. =P
Haha, you guys.
"I want to get visible abs, do you have any advice?"
"EAT FIVE THOUSAND CALORIES PER DAY AND LIFT HEAVY"
"But I'm okay with my current muscle mass for now, I mainly just want to get ripped so that I look awesome naked..."
"DON'T YOU WANT TO BE STRONG LIKE BULL? EAT FIVE THOUSAND CALORIES PER DAY AND LIFT HEAVY"
"I want to get visible abs, do you have any advice?"
"EAT FIVE THOUSAND CALORIES PER DAY AND LIFT HEAVY"
"But I'm okay with my current muscle mass for now, I mainly just want to get ripped so that I look awesome naked..."
"DON'T YOU WANT TO BE STRONG LIKE BULL? EAT FIVE THOUSAND CALORIES PER DAY AND LIFT HEAVY"
You never know for sure what your genetics will respond best to. You're going to have to try different things. You might get down to 8% fat and still not have the abs you want. We aren't all going to be Ryan Reynolds.
'Lore just won this entire thread.
You get some pretty counterproductive advice in a lot of communities. Bodybuilding.com is especially bad.
Wanna lose fat? Brah u gota bulk first eat loadz after 5 yrs then u can cut
Got lower back problems? U STILL GOTTA SQUAT N DEADLIFT!1 OMG U DONT LIFT IF U DONT SqQAT N DEADLIFT!!
Brolic Gaoler
formerly Alienshogun
To be fair, not all of us take that approach, and also, in Mr. City's defense I think he's trying to help keep that guy from ending up looking overly "skinny" if he just goes on a cut right now. Which that guy did ask what we think he should do right off the bat. Cutting now might not give him what he is looking for. (the reason I told him he should "bulk" sensibly).
Brolic Gaoler
formerly Alienshogun
If you are 6'1" tall and weigh 160, you should have visible abs. If you need to lose weight to see them because you lack significant muscle mass you are going to look emaciated and unhealthy at that weight.
Visible abs aren't hard at all. You just need the willpower to not eat. To have visible abs and look healthy, you're going to have have some muscle mass which requires progressive resistance exercise.
I'm not sure what version of LG you're running (if you're running LG at all, I get confused sometimes), however you can try a caloric surplus on your workout days and a deficit on your rest days. Since I'm only used to people with weights running this, I'm not sure how aggressive you can be with the calorics on the workout days. It's a process though.
I can tell Evilore doesn't read this thread much. We start at least 7000. At least.
HarryHengst
Member
You arent a real man if you dont drink a gallon of milk per day. For breakfast.
GAF, I just started doing squats. What weight increments should I go up in weight? My big concerns are injury and not being able to handle the weight (I don't have a spotter to help me out). Today I did a trial run, I did 4 sets of 10 ass to ground. Started with just the bar and worked up to 105. I know the OP says the ideal number of reps is 5, but as I said, my concern is not being able to handle the weight, so I'm going a little more rep heavy lighter weight for now. Where should I go from here on my next leg day? 5'7" 156 lbs btw.
Holy shit, I'm dying here. I really appreciate reading this thread and all the advice in it, but why does it seem that the official GAF FITNESS thread is completely dominated by power lifters?
Holy shit, I'm dying here. I really appreciate reading this thread and all the advice in it, but why does it seem that the official GAF FITNESS thread is completely dominated by power lifters?
do 110 for all your sets of 5 and then up the weight by 5-10 pounds every workout*
*this works only if you eat a lot
HarryHengst
Member
5 pounds each time. Or you can go 5 pounds a week. As long as you can do 5 reps without loss of form you are good to go up again next time, if you struggle around rep 4 or 5 (especially on the last set), it might be time to wait a bit before going up. Or just eat a lot that week, that can also help.
Tawney Bomb
Member
Laughed at this way too much.
CliqWriter
Member
I go up about 5 pounds a week (2.5 each side) Works for me.
Thanks guys, sounds like it's unanimous, 5 lbs a week it is then. I do eat a lot. In the two and a half months I've been working out, I've gained about 7 lbs.
Does anyone else have difficulty pounding a protein shake right after a workout? It makes me feel queasy as hell.
In regards to abs, I think some of the best core exercises I've done are usually with a workout buddy.
One of my favorites is getting a weight ball, doing sit ups on a decline bench and playing catch with the ball back and forth. Every time you come up. Shit is intense depending on the weight and number of reps.
One of my favorites is getting a weight ball, doing sit ups on a decline bench and playing catch with the ball back and forth. Every time you come up. Shit is intense depending on the weight and number of reps.
Lasthope106
Member
Whatch u talkin about brah?! The only workout known to men are SQUAT and DEADLIFT brah.
youngplaya21
Member
I finally went on a few websites (strstd.com and exrx.net) to check my progress, and I realized that I'm pretty damn close to my original goal of reaching intermediate levels! I am about a week away from reaching intermediate for bench and military press, and squats should follow shortly after! I'm only lagging behind in deadlifts, and that's more because I started doing them late. I plan on reaching intermediate levels on everything, and then cutting to see my progress and get used to it (never cut before), then I'll continue towards my next goal of reaching the Advanced numbers.
Also, I wanted to thank everyone in this thread for all of your help (especially Shogun, Mr. City, and Petrie for the help and reality checks in those skinny threads a month or so ago). It's weird to say, but you guys really helped me change my life
Also, I wanted to thank everyone in this thread for all of your help (especially Shogun, Mr. City, and Petrie for the help and reality checks in those skinny threads a month or so ago). It's weird to say, but you guys really helped me change my life
Are you using milk or water? Are you using enough liquid?
I also go home and shower before taking my protein so that's like a 20-30 gap in time.
HarryHengst
Member
They are probably the people who are most obsessed with programs and supplements and talking about their gains and sets.
There was a big blowup a few weeks ago about aesthetics versus powerlifting. The thread seems more focused on the latter ever since
Water. I do drink milk, but not with the shakes. I do use enough liquid, I think the problem is that I drink A LOT while I'm working out. My stomach is just not that big.
I read somewhere that your body absorbs protein really well within a 30 minute window right after working out, that's why I'm drinking the shakes right after.
i, for one, don't have the energy to bench squat and deadlift heavy, and then go do accessory work, regardless of which body part it would be for
Right but you have different goals than other people here.
yes
and they have changed to the point where i now only have enough energy to squat and do one other compound lift ;_;
fredrancour
Member
Because if somebody's trips to the gym consist of a long moderate-paced treadmill session and then some situps and pushups, they don't really have a lot to talk about in terms of programming. I also feel like that kind of gymgoing is more likely seen as a chore by the person, "I need to do this to be healthy," whereas lots of people who do powerlifting programs find it enjoyable and get addicted.
There's a few things behind this. First is that a lot of guys, maybe some here and certainly me, went through the abs = fitness phase. Also known as "I wanna look like Brad Pitt in fightclub" Only to find they diet down to 162 lbs and look like a skeleton with abs.
Second, it's true that more muscle will make getting leaner a bit easier. So if you're looking long term, yeah putting on the muscle should be your starting point.
But to answer "what's the fastest way to get a 6 pack showing up, regardless of weight or strength", yes you want to reduce bodyfat %. Abs are made in the kitchen. Get your BF low enough and you will see your abs. If and when you decide to do that, take stock of where you are and where you'd like to be. If you decide you'd look better with some more muscle, look into Starting Strength.
Good luck!
EDIT: I should also say if you want to keep whatever muscle you have make sure you're lifting or doing some bodyweight stuff. Dont just radically cut calories, eat quality food and exercise. HIIT sprints combined with lifting especially seem to work for me when cutting.
I think dead lifts take take the most out of me. The bruises on my shins from the bar dont help either, especially when I'm not thinking and I wear shorts.
Try this...I hydrate the hell out of myself with ice water in the morning before my lifts. I find this helps me drink less water during my workouts leaving my stomach more empty.
I'll try that, thanks!
rippetards vs skat (skinny-fat) dudes GOOOOOOOOOOOOOOOOOOOOOOOO
Yeah I never understand this.
Like the guy from SA who was ripped as shit. Overall theme here was; "YEAH HIS BODY IS 'OK I GUESS' BUT HE"S A MORON AND DOING EVERYTHING WRONG" "YOU WANNA END UP LIKE HIM? HAVE NECK PROBLEMS?" "HE WEAK TOO"
I mean seriously. I have this stupid discussion almost every week with the person I train with. He wants to get even bigger and jacked. I guess that comes with being a personal trainer. Meanwhile I prefer to be cut and lean. Still it boggles his mind that I continue to enjoy the same lifts and routines he does, yet have no desire to get huge and eat a ton, or take supplements.
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