Working out twice a day

[Scrumhalf]

LOL @ Bouncer...

DNA, come on bro... you want to see abs, you've got to be willing to take the pain... count calories, hit macros, do some kind of PSMF diet, etc. You can't just coast along without being a lot pickier than what you have been so far.

[Bouncer]

LOL @ Bouncer...

DNA, come on bro... you want to see abs, you've got to be willing to take the pain... count calories, hit macros, do some kind of PSMF diet, etc. You can't just coast along without being a lot pickier than what you have been so far.

let me tell you how he is going to respond.

its going to be this bs about how he feels good at this weight and how he shrinks away to nothing if he gets leaner.. blah blah.

[dna9488]

LOL @ Bouncer...

DNA, come on bro... you want to see abs, you've got to be willing to take the pain... count calories, hit macros, do some kind of PSMF diet, etc. You can't just coast along without being a lot pickier than what you have been so far.

I really don't care to see abs, i just want to be leaner so i can see each individual muscle and than end up doing a pre-contest diet to see what i would possibly look like if i ever stepped on stage.

I will count everything up, don't worry. This is a busy week.

[alwaysgrowing]

yup that's correct, no cardio, just dieting.

I don't have cheat days. I just have one cheat meal a week. That's usually on either Friday or Saturday night.

I am shooting for 220g of protein a day, 70g of carbs a day, and whatever fats i can get, i estimate about 60g or so.

You're right, i haven't properly sat down and calculated my exact amount of food intake in ways of calories. So far i know that i am burning more calories than i am eating because i am still coming down in weight.

I was 250lbs May 2010, 220lbs November 2010, and now 214lbs yesterday.

Anyone else think the calories may be too low? Under 1800 at 214lbs seems low (short of him being 5 feet tall and obese) even with no cardio especialy on workout days

[Bouncer]

I really don't care to see abs, i just want to be leaner so i can see each individual muscle and than end up doing a pre-contest diet to see what i would possibly look like if i ever stepped on stage.

I will count everything up, don't worry. This is a busy week.

to be able to have any clue of what you would look like on stage you need to be lean enough to see abs for fucks sake. contest bodyfat levels are 3-6%. fucken abs can be seen at like 15%.

stop making excuses for not having abs.

[Bouncer]

Anyone else think the calories may be too low? Under 1800 at 214lbs seems low (short of him being 5 feet tall and obese) even with no cardio especialy on workout days

yes that is to low. he has slowed his metabolism down so much that his body is storing fat.

[dna9488]

to be able to have any clue of what you would look like on stage you need to be lean enough to see abs for fucks sake. contest bodyfat levels are 3-6%. fucken abs can be seen at like 15%.

stop making excuses for not having abs.

Not making excuses your idiot. I have been following that diet and its been working. What else can i do to keep losing fat. Cardio has already been established. Do i need to continue reducing calorie intake?

yes that is to low. he has slowed his metabolism down so much that his body is storing fat.

that makes no sense. how am i storing fat if i am continuing to lose weight, see definition coming in, and seeing new veins resurface?

[alwaysgrowing]

DNA,

I think bouncer meant that by adding a few calories, you'll continue to lose fat, but fill your muscles out and thus look thicker. If I were in your place, I would up my protein and see how it goes.

On the other hand, if it feels as if you are sparing muscle while dropping the weight, then really no need to change. Unless you think the other way may work

[dna9488]

DNA,

I think bouncer meant that by adding a few calories, you'll continue to lose fat, but fill your muscles out and thus look thicker. If I were in your place, I would up my protein and see how it goes.

On the other hand, if it feels as if you are sparing muscle while dropping the weight, then really no need to change. Unless you think the other way may work

if i were to add anything else, it would complex carbs. i need that. Feeling tired usually throughout the day. I can increase my protein intake, that's no issue. Add .5oz to each meal or so.

[Bouncer]

Not making excuses your idiot. I have been following that diet and its been working. What else can i do to keep losing fat. Cardio has already been established. Do i need to continue reducing calorie intake?



that makes no sense. how am i storing fat if i am continuing to lose weight, see definition coming in, and seeing new veins resurface?

when you say "your not concerned with abs, you just want to get an idea of what you would look like in contest condition", that makes it sound like you somehow think you can get an idea of what you will look like without being lean enough to see abs. lol.

as far as continuing to lose fat, correct me if i am wrong but you have pretty much looked the same as you do now for a couple months?

[Bouncer]

DNA,

I think bouncer meant that by adding a few calories, you'll continue to lose fat, but fill your muscles out and thus look thicker. If I were in your place, I would up my protein and see how it goes.

On the other hand, if it feels as if you are sparing muscle while dropping the weight, then really no need to change. Unless you think the other way may work

no, i thought he wasnt making any real progress. seems to me that he was 217 like 2 months ago.

[BEAST]

Sorry DNA but if you are not seeing your abs and since you are saying you wanna see the individual muscle outlines which means you are not seeing any lines or definition at the moment and which means you are fat and which means you are either not doing what you are saying or something needs to be adjusted.

At this point since you are not making as much progress with set calorie numbers I say you should try to cycle your carbs and see what happens.

[dna9488]

when you say "your not concerned with abs, you just want to get an idea of what you would look like in contest condition", that makes it sound like you somehow think you can get an idea of what you will look like without being lean enough to see abs. lol.

as far as continuing to lose fat, correct me if i am wrong but you have pretty much looked the same as you do now for a couple months?

I have leaned down more. Very noticeable with clothes. XL's are starting to feel big on me. 3 months ago, XL's fitted me perfectly. My gym pants are a L, and they feel very loose, i am now starting to tie the strings up to keep them from falling.

For some reason 3-4lbs feels like 10lbs because the amount of change that takes place.

Sorry DNA but if you are not seeing your abs and since you are saying you wanna see the individual muscle outlines which means you are not seeing any lines or definition at the moment and which means you are fat and which means you are either not doing what you are saying or something needs to be adjusted.

At this point since you are not making as much progress with set calorie numbers I say you should try to cycle your carbs and see what happens.

I have definition, but i want more of it.

It also doesn't help that i am hairy, lol.

[dna9488]

Not seeing any more strength gains, changing my routine to add in some cardio and do more compound movements

Going to Push/Pull/Legs

Monday: Push day- Incline bench press, Incline DB flies, skull crushers, cable pushdowns, Smith Machine barbell shoulder press, DB Military Press

Tuesday: 45min cardio. Heart rate between 140-150bpm

Wednesday: Pull day- Lat pull downs, Dead lifts (alternate every other week), Rows, Preacher curls, seated DB curls, Barbell shoulder shrugs

Thursday: 45min cardio. Heart rate between 140-150bpm

Friday: Legs. Squat every other week.

Saturday: OFF

Sunday: 45min cardio. Heart rate between 140-150bpm. (This will be my optional cardio day. It will depend on how my weekend goes and how sore i am from Friday's leg day)


I don't do squats and dead lifts the same week. I don't recover fast enough from dead lifts to do squats.

[dna9488]

just a quick update, this new regiment is working just like i predicted initially. The cardio is really doing the trick. Today my workout partner and a trainer at my gym noticed that my face is becoming tighter and my jaw is more distinctive.

I have also noticed my bicep veins popping out during my pull days, and coming out when i do a side chest pose.

Next step will be to eventually shave all this hair off my body and see how vascular i really am.

Still weighting in at 213-215lbs every morning.

Tuesday cardio consists of 45min stair master, burning about 550 calories every time
Thursday cardio is elliptical for 45min and burning about 420 calories

Sunday, i have been doing yard work outside, so probably about 300 calories.