Someone help me, lost what to do

[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]

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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[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

[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]

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

[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.

[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.

[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]

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.

[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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[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]

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

Go to the sight and read the reviews. Those shitty bulking sups many r cutting edge SARMS, which are much less suppressive than alternatives many are not SARMS but still cutting edge and all are legal. Bulking and cutting sups work relatively the same and r often interchanged depending on one's goals. Shitty sups r protine powder, amono acids, BCAAs and most of the usless over priced BB products at GNC and The Vitamin Shop. High end sups work to help ones body tilt toward a more anabolic state which will help with storing less fat with more energy expended toward repair, insted of the belt line, (nutrient partitioning)and more muscle being produced. U know what I'm saying is true Bouncer. Is it the best way? I don't know but I know it works.
With enouph effort to over come calories in, the weight is lost. More muscle mass equals more calories burned at rest equals better metabolism . Cardio and strength training, especially Surge Newbert cardio strength techniques, together there is no better way imo. The Newbert theory is less impactive to tendons and ligaments which is great to build those areas and in return one can achieve stedy gains. Stedy gains that are arguably as good as an all out heavy approach which often leads to injury. Proper diet and training takes years but one can move in the direction of fitness 2day 2morrow and on ward.
U ever of ,"kiss,"(keep it simple). I read the entire log and it became overwhelming especially if I were relatively new. Finaly, it is not complex but it does take drive, patients, determination, perseverance and lots of swet and effort. Best wishes bouncer and I appreciate ur openions and the time u have spent trying to help this man, i appreciat ur whit and desire to find knowledge, even the critique of my own post. Later.

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[Scrumhalf]

The guy weighs 143, is benching 100. He doesn't need any fancy routines or supplement snake oil to prevent ligament damage.

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[Bouncer]

exactly. just the basics. chicken i dont doubt you're good intentions or believing yourself always correct but on this one you are in left field my friend.

It's like telling a kid learning to drive for the first time that he needs to start out by driving a formula 1 car.

Your talking about Sarms and shit and this guy just needs to learn the basics first.

[Chicken]

I hope u all lift more weight, get more cut, burn more fat and find success in all of ur endeavors! 3 hr in the jym is my first goal 4 today, light and long Surge theory , core, cardio and a lot of swet. If I'm not swetting hard 20 minets after I walk in the jym I'M CHEETING MY SELF!

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