Someone help me, lost what to do

[Bouncer]

and buy 5 bottles of what ever BULKER has the best coustomer reviews, start taking 2 or 3 time the recommended amount (it will help to get u recouped daily and it will work). The jym 2+hr 6 day a week ,push for 3, on the 7th day an hour. If u work hard enouph u will bulk and cut at the same time. Day 1 back sholders day 2 chest and arms day three legs. Core engaged with compound exercises every day u lift, make up exercises even if they look strange do it anyway, compound them and engage ur core, (feel ur BODY, NO PAIN NO GAIN IS B.S. IF IT HURTS STOP! U SHOULD BE UNCOMFORTABLE FOR 2 HOURS+ EVERYDAY, core and abs together 5 days a week( traditional ab work). 20 to 50 min of eliptical 5 days a week. If ur not swetting 20 min after ur in the jym ur not serious/cheeting ur self ( 2 PLUS HOURS OF SWETTING PROFUSELY). The first 20 min should be warm up and stretching. All weights should be in a Surge Newbert style, (use ur 20 rep max for all weight exercises) 12 reps 5 sets each exercise or the best u can for 5 reps.
Diet? Well if u work hard enouph to swet hard 6 days a week for 2 hr a day with the anabolic prrperation from strongsupps, u will find if u keep ur diet clean (no fried crap, cheese puffs, cake , candy) hole food real food clean food, u will change ur fat for muscle and change ur body. It's really quite simple!

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no. a guy trying to lose a bunch of fat that is also natty does not need shitty bulking supplements. terrible advice.

[Chicken]

Just like bouncer said use a weight you can use to get a solid 10-12 reps. If you are getting stronger then add weight but just don't expect that to keep happening while cutting.

and buy 5 bottles of what ever BULKER has the best coustomer reviews, start taking 2 or 3 time the recommended amount (it will help to get u recouped daily and it will work). The jym 2+hr 6 day a week ,push for 3, on the 7th day an hour. If u work hard enouph u will bulk and cut at the same time. Day 1 back sholders day 2 chest and arms day three legs. Core engaged with compound exercises every day u lift, make up exercises even if they look strange do it anyway, compound them and engage ur core, (feel ur BODY, NO PAIN NO GAIN IS B.S. IF IT HURTS STOP! U SHOULD BE UNCOMFORTABLE FOR 2 HOURS+ EVERYDAY, core and abs together 5 days a week( traditional ab work). 20 to 50 min of eliptical 5 days a week. If ur not swetting 20 min after ur in the jym ur not serious/cheeting ur self ( 2 PLUS HOURS OF SWETTING PROFUSELY). The first 20 min should be warm up and stretching. All weights should be in a Surge Newbert style, (use ur 20 rep max for all weight exercises) 12 reps 5 sets each exercise or the best u can for 5 reps.
Diet? Well if u work hard enouph to swet hard 6 days a week for 2 hr a day with the anabolic prrperation from strongsupps, u will find if u keep ur diet clean (no fried crap, cheese puffs, cake , candy) hole food real food clean food, u will change ur fat for muscle and change ur body. It's really quite simple!

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[chuckz28]

Just like bouncer said use a weight you can use to get a solid 10-12 reps. If you are getting stronger then add weight but just don't expect that to keep happening while cutting.

[nitrous_nit]

Just wanted to clarify nitrous that you CAN NOT expect to keep getting stronger or even maintaining what Strength you have while cutting calories. Once you cut to a good body fat level and slowly start adding calories back in then you will start seeing good strength gains.

Use this time to perfect your form and concentrate on feeling the muscles you're contracting, getting the best squeeze you can as well as not ignoring the negative part of your reps letting the weight drop with no tension. Keep it tight all the way. Don't worry about the amount being lifted.

Thanks. So do I keep lifting the same weight, week in week out?

Or do I keep the same weight and maybe try to squeeze an extra or two reps out?

[chuckz28]

As for lifts. You are on restricted calories so you can't expect to keep getting stronger week after week.

Just wanted to clarify nitrous that you CAN NOT expect to keep getting stronger or even maintaining what Strength you have while cutting calories. Once you cut to a good body fat level and slowly start adding calories back in then you will start seeing good strength gains.

Use this time to perfect your form and concentrate on feeling the muscles you're contracting, getting the best squeeze you can as well as not ignoring the negative part of your reps letting the weight drop with no tension. Keep it tight all the way. Don't worry about the amount being lifted.

[Bouncer]

Update:

After a month of following a 4 day program with 4 sessions of cardio, my weight as of today is around the 143lb mark.

I am eating 1500 cals on rest days and 1700 cals on workout days.

Lifts are as follows:

Squat: 150
B.B. Press: 100
DL : 160
Db press: 110

Squats , bench press and deadlifts weights don't include the bar weight.

I am following the fierce 5 program and every second week, I do more reps and third week add more weight, as the program calls for.

Definitely seeing body transformation, compared to my previous pics.

Loosing around 0.8-1lb a week easily.

My question is, lifts are getting harder and harder to increase weight on, I try to push myself but then sometime it makes my form crappy.

What should I do in this case?

Also, should I keep my cals the same, or drop another 50-100 on rest and workout days?

Thanks

If your seeing results than no, do not drop calories further. You drop too low and you risk slowing the metabolism. Only restrict cals again when you stop seeing results.

As for lifts. You are on restricted calories so you can expect to keep getting stronger week after week. Use a weight you can use proper form and get a solid 10-12 reps.

[nitrous_nit]

Update:

After a month of following a 4 day program with 4 sessions of cardio, my weight as of today is around the 143lb mark.

I am eating 1500 cals on rest days and 1700 cals on workout days.

Lifts are as follows:

Squat: 150
B.B. Press: 100
DL : 160
Db press: 110

Squats , bench press and deadlifts weights don't include the bar weight.

I am following the fierce 5 program and every second week, I do more reps and third week add more weight, as the program calls for.

Definitely seeing body transformation, compared to my previous pics.

Loosing around 0.8-1lb a week easily.

My question is, lifts are getting harder and harder to increase weight on, I try to push myself but then sometime it makes my form crappy.

What should I do in this case?

Also, should I keep my cals the same, or drop another 50-100 on rest and workout days?

Thanks

[chuckz28]

There you go. Run that for a couple months and see what kind of results you get. And kill it when you're lifting.

[nitrous_nit]

Ok Guys, started this week, following my upper/lower routine 4 times a week.

I am eating 1700 cals on a training day, and 1500 cals on non training days.

I am also doing cardio 4 times a week, slight incline, for atleast 35 mins.

Good plan, or should I bump up my cals a little more for training and non training day?

Im coping fine on 1500 cals on non training days.

Thanks

[AvidFisherman]

I am reading it like you, I must have expressed my thoughts incorrectly. You gain fat = insulin resistance. You loose fat = insulin sensitivity.

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[Bouncer]

The chances he is insulin resistant is greater than the chance he is not.

https://authoritynutrition.com/insul...in-resistance/

"If you are overweight or obese, and especially if you have large amounts of fat around the belly area, then chances are very high that you are insulin resistant."

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you read that article a little differently than I do. to me it's saying one of the prime causes of insulin resistance is the act of being fat.

in other words. if i read what you're saying correctly, you are saying he is fat because of insulin resistance. whereas the article is saying being fat has possibly caused his insulin resistance.

I've seen fat people that are diabetic that lose a bunch of weight and guess what.. no more diabetes. they literally don't even need insulin anymore whereas they depended on it daily when they were fat.

i'm not saying fat is the cause of all diabetes but it's definitely a major cause.

[AvidFisherman]

what do you mean? you are insulin resistant?

The chance he is insulin resistant is greater than the chance he is not.

https://authoritynutrition.com/insul...in-resistance/

"If you are overweight or obese, and especially if you have large amounts of fat around the belly area, then chances are very high that you are insulin resistant."

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[Bouncer]

Some guys on here are high carb but they are not insulin resistant.

what do you mean? you are insulin resistant?

[nitrous_nit]

OP, have you any had any muscle soreness the day after you lift?

Yes usually leg days I do.

Not mostly for upper body.

[nitrous_nit]

I'm also wondering if your 3x8 sets if your are actually stopping at 8 each set when you might still have more in the tank.

You should be lifting with intensity up to or just prior to failure. You should have a hell of a pump, sweat and some soreness the following day. Don't expect your muscles to grow, MAKE them grow.

Yes I lift with intensity and sometimes I can't finish my last few reps.

I'm usually sore when I do leg days but not really sore when I do chest/back/shoulder.

Some days I feel soreness some days I don't.