Someone help me, lost what to do

[Scrumhalf]

says hes been lifting for 2 years..

Yeah, people say that all the time. Not suggesting OP is like this, but I see people who have been in my gym for years. They get about a third of stuff done that I do in 45-50 min. They are there when I get there and they are there when I leave.

And OP, 2 min on, 2 min off isn't HIIT. HIIT is 100% effort for 20-30 sec, then equivalent time off, then on again. If you can go for more than 30 sec, you aren't pushing hard enough.

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[Bouncer]

You are eating too much.

Your BMR is 1658 Kcal. Let's add a 1.2X activity factor. That only gets you to 1990 Kcal. You are eating 500 Kcal too many. You need to UNDERSHOOT by 500 Kcal too loose weight.

Cut your calorie intake to 1800 Kcal. 40/40/20 protein/carb/fat. Do for two months. Add lifting and try to get cardio 2 or 3 times a week. HIIT once, regular a couple of times.

If you feel you can handle dropping cals some more, try to get to 1500 Kcal, but that's hard for most people.

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says hes been lifting for 2 years..

[Scrumhalf]

You are eating too much.

Your BMR is 1658 Kcal. Let's add a 1.2X activity factor. That only gets you to 1990 Kcal. You are eating 500 Kcal too many. You need to UNDERSHOOT by 500 Kcal too loose weight.

Cut your calorie intake to 1800 Kcal. 40/40/20 protein/carb/fat. Do for two months. Add lifting and try to get cardio 2 or 3 times a week. HIIT once, regular a couple of times.

If you feel you can handle dropping cals some more, try to get to 1500 Kcal, but that's hard for most people.

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[nitrous_nit]

Ok, I think I have an idea on what to do now.

I will start off with 2000 calories, cut down to 15-16% body fat, which means, at 22% bodyfat @ 153lbs, I need to drop to atleast 142lbs @ 16% BF.

Macros:
protein 1g/bw
fat: 0.5g/bw
Carbs : left over

Which means:
protein : 153g
fat: ~76.5g
Carbs : leftover

Training (4 days a week), 2 x LISS , 1 x HIIT, following fierce 5 upper/lower routine:

The Intermediate Upper/Lower

Upper A
Bench 3x5
Incline Bench 3x8
Lat Pulldowns 3x8 (any grip)
Bent Over Rows 3x8
Curls 3x10/Reverse Flies 3x12 Superset

Lower A
Squats 3x5
Weighted Back Extensions 3x8
Leg Press 3x10
Leg Curls 3x10
Ab work 3x15/Calf raises 3x12 Superset

Upper B
OHP 3x5
Flies 3x10
Pullups 3x8
Pendlay Rows 3x8
Face Pulls 3x12/Tricep pressdowns 3x10 Superset

Lower B
Front Squat 3x5
Romanian Deadlift 3x8
Leg Extensions 3x10
Leg Curls 3x10
Ab work 3x15/Calf Raises 3x12 Superset

Let me know if all the above sounds like a good plan.

Thanks

[AvidFisherman]

Quality whey protein helps as well.

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[Bouncer]

Also gotta understand, there is a difference between telling you what to do in the gym and actually being in the gym with you to show you how to do it.

I'll could tell you to do lateral delt raises but you could go in and do them completely wrong in terms of form and movement. That's why it's hard to just tell you how to do something. You need to know proper technique and form otherwise you could be waisting your time.

[AvidFisherman]

Don't forget the creatine.

Some guys on here are high carb but they are not insulin resistant. Us fatter guys benefit more by having more protein and healthy fats in our diet. You can take in carbs but place them strategically. Slow gi carbs a couple hours before lifting and fast acting carbs along with some fast acting whey toward the end of your workout or shortly after it. Lifting makes your muscles more insulin sensitive and can take in more glucose than it normally can.

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[rado]

diet is the most important factor when it comes to bodyfat. you may need to cut out the cheat meal. you may need to add more cardio. we are all unique. whatever you are doing isnt working so change it up. experiment with something for a month or 2. you gotta find what works for you. genetically you may need to work harder than other people, you weren't given the best set of genes. if you want it bad enough though you can overcome that. diet diet diet. cant stress that enough. you gotta play around with it and find what works. may also want to find a good personal trainer to show you how to lift properly.

Agreed.


Diet...diet...diet....everyting else will follow

[Bouncer]

diet is the most important factor when it comes to bodyfat. you may need to cut out the cheat meal. you may need to add more cardio. we are all unique. whatever you are doing isnt working so change it up. experiment with something for a month or 2. you gotta find what works for you. genetically you may need to work harder than other people, you weren't given the best set of genes. if you want it bad enough though you can overcome that. diet diet diet. cant stress that enough. you gotta play around with it and find what works. may also want to find a good personal trainer to show you how to lift properly.

[boricuarage79]

Yes you should. 4-5 times a week...2 days off... train heavy!! Shock the muscles... some intensity with proper form...
Train legs legs and more legs as it helps release testosterone and some GH output... and did I mention more legs!!

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[nitrous_nit]

Bro you train naturally and it will take time months maybe a year or so to see some type of difference..
Your diet contributes to everything...
Then traning... 3 times a week is not Going to cut it for a newbie... just hard facts....
Do the cardio for 40 mins as I said before.. if you want to incorporate hiit one day a week then by all means.

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Thanks, so I should go to the gym more than 3x a week?

Im so confused and lost more now lol :noo:

[boricuarage79]

I have been at 2500 for past 3-4 months, while my lifts have gone up, my body seems to be holding more fat around the waist.

Thats my issue.

I follow my plan and looks wise, im not getting anywhere, atleast not noticing anything different after a few months.

Bro you train naturally and it will take time months maybe a year or so to see some type of difference..
Your diet contributes to everything...
Then traning... 3 times a week is not Going to cut it for a newbie... just hard facts....
Do the cardio for 40 mins as I said before.. if you want to incorporate hiit one day a week then by all means.

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[nitrous_nit]

That's small for your height... Keep the calories to maintenance 2500.. bump it up a lil 2700 calories...

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I have been at 2500 for past 3-4 months, while my lifts have gone up, my body seems to be holding more fat around the waist.

Thats my issue.

I follow my plan and looks wise, im not getting anywhere, atleast not noticing anything different after a few months.

[boricuarage79]

That's small for your height... Keep the calories to maintenance 2500.. bump it up a lil 2700 calories...

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[nitrous_nit]

Do you go crazy on the cheat meal? Some people gourge themselves until they can't move. This type of cheat meal will set you back days.

No I dont, just one meal and maybe some desert, and thats it.