Getting Shredded

[darksprezzatura]

I'll cut to the chase.
Over last one year I've lost around 70 pounds.


Current Stats:

Height - 6 feet 1 inches

Weight - 230 lbs

Body Fat - 24%

FFMI - 23.5 (Genetically Gifted)

Fat Free Mass - 180 lbs

Current nutrition:

Breakfast - 1 scoop whey isolate + 1 scoop whey concentrate + milk 400 ml + 30 g peanut butter + 50 g oats

Snacks - 30 g roasted peanuts

Lunch - 7 boiled egg whites + veggies

Post workout - 1 scoop whey protein isolate + fibre supplement

Snacks - 30g roasted peanuts

Dinner - 400 g chicken breasts roasted + veggies

Before sleeping - 1 scoop whey protein concentrate

My daily protein intake is 1g/lb bodyweight ~ 220-230 g

Lockdown Workout:

4 mile slow cardio ~ 50 minutes 3 times a week

3 sets x 3 exercises - two body part each with resistance bands

Chest -
Weighted Pushups
Resistance band flys
One armed pushups

Back -
One armed row variation one
One armed row variation two
Reverse fly

Legs -
Free squats
Lunges
Jump squats

Abdominals -
Leg raises
Regular Crunches
Military crunches

Dilemma
I have insane amount of muscle mass after following this routine since an year. Growth in strength is off the charts.

I want to get your opinion on how to lower my body fat percent in order to get defined.

What changes in my nutrition and exercise should I make.

I know that a calorie deficit is the only way to lose body fat percent but I'm looking for a method that would help me retain muscle and work efficiently.

Protein max and lifting heavy is +
Calorie Deficit is +

Suggestions on a better calorie counting method ?

Any other suggestions to reduce body fat percent?

 

[mrgoodstuff]

I'll cut to the chase.
Over last one year I've lost around 70 pounds.


Current Stats:

Height - 6 feet 1 inches

Weight - 230 lbs

Body Fat - 24%

FFMI - 23.5 (Genetically Gifted)

Fat Free Mass - 180 lbs

Current nutrition:

Breakfast - 1 scoop whey isolate + 1 scoop whey concentrate + milk 400 ml + 30 g peanut butter + 50 g oats

Snacks - 30 g roasted peanuts

Lunch - 7 boiled egg whites + veggies

Post workout - 1 scoop whey protein isolate + fibre supplement

Snacks - 30g roasted peanuts

Dinner - 400 g chicken breasts roasted + veggies

Before sleeping - 1 scoop whey protein concentrate

My daily protein intake is 1g/lb bodyweight ~ 220-230 g

Lockdown Workout:

4 mile slow cardio ~ 50 minutes 3 times a week

3 sets x 3 exercises - two body part each with resistance bands

Chest -
Weighted Pushups
Resistance band flys
One armed pushups

Back -
One armed row variation one
One armed row variation two
Reverse fly

Legs -
Free squats
Lunges
Jump squats

Abdominals -
Leg raises
Regular Crunches
Military crunches

Dilemma
I have insane amount of muscle mass after following this routine since an year. Growth in strength is off the charts.

I want to get your opinion on how to lower my body fat percent in order to get defined.

What changes in my nutrition and exercise should I make.

I know that a calorie deficit is the only way to lose body fat percent but I'm looking for a method that would help me retain muscle and work efficiently.

Protein max and lifting heavy is +
Calorie Deficit is +

Suggestions on a better calorie counting method ?

Any other suggestions to reduce body fat percent?

Replace two of the whey proteins with equivocal chicken breast or fish. Whey bloats me possibly due to sodium and processing. Also carbs and sugars sneak in this way.

Cardio every day until all the fat is off you. In the morning since Itll raise your metabolism for 4-8 hrs after. Do weights in afternoon or early evening.

Just keep at it day by day until you've achieved your result.

 

[deadmasterx]

I've been trying some interesting things and talking with my friend who's a doctor. He said that the best step someone who's overweighted can do is actually lift and build muscles first - Why? Because muscles help you burning your fat, incredibly.

There's no magic formula and every single body is an universe at its own, but the general applicable rules are

1) Get your carbs lower, and check their quality. Simple carbs are good before your workout, but during the day you'll prefer eating complex ones.

2) Check your calorie intake. As simple as it is, make sure you're taking less than your body can burn by itself. A kitchen scale and MyFitnessPal will be your best friends in this journey. Track everything.

3) A good cardio routine can help you out, but as every good bodybuilder will tell you, "abs are build in the kitchen".

4) Always keep your protein high, drink water and get some good sleep.

 

[darksprezzatura]

Replace two of the whey proteins with equivocal chicken breast or fish. Whey bloats me possibly due to sodium and processing. Also carbs and sugars sneak in this way.

Cardio every day until all the fat is off you. In the morning since Itll raise your metabolism for 4-8 hrs after. Do weights in afternoon or early evening.

Just keep at it day by day until you've achieved your result.

Cardio 20 minutes in the morning everyday + strength training in the evening seems like a great suggestion.

I'm thinking HIIT. 30 second sprint + 1 minute slow jog to recovery.

 

[darksprezzatura]

I've been trying some interesting things and talking with my friend who's a doctor. He said that the best step someone who's overweighted can do is actually lift and build muscles first - Why? Because muscles help you burning your fat, incredibly.

There's no magic formula and every single body is an universe at its own, but the general applicable rules are

1) Get your carbs lower, and check their quality. Simple carbs are good before your workout, but during the day you'll prefer eating complex ones.

2) Check your calorie intake. As simple as it is, make sure you're taking less than your body can burn by itself. A kitchen scale and MyFitnessPal will be your best friends in this journey. Track everything.

3) A good cardio routine can help you out, but as every good bodybuilder will tell you, "abs are build in the kitchen".

4) Always keep your protein high, drink water and get some good sleep.

My muscle mass percentage is about 45 which is supposed to be genetically gifted, hence the high ffmi.

My aim is to reduce the fat percent while maintaining as much muscle as possible.

Getting that shredded abs popping scenario is goat.

Completely agree with all your points

 

[mrgoodstuff]

Cardio 20 minutes in the morning everyday + strength training in the evening seems like a great suggestion.

I'm thinking HIIT. 30 second sprint + 1 minute slow jog to recovery.

Yep and the every day makes a difference. On an active person the 20 min of cardio at a good clip keeps the body in active mode and it isn't excessive to cause catabolism. Add 3-5 weights days and its a sustainable practice.

 

[mrgoodstuff]

My muscle mass percentage is about 45 which is supposed to be genetically gifted, hence the high ffmi.

My aim is to reduce the fat percent while maintaining as much muscle as possible.

Getting that shredded abs popping scenario is goat.

Completely agree with all your points

I had weak ass abs in the army in my late teens early 20's. It was abs but they weren't deep or cut. I was prone to gaining midsection fat all my life but I've been strong and buff. At 42 years old i decided to do something about it and kept going until i had abs and obliques. What i hadn't realized was before that i never pushed hard for more than 8 wks for an effort because basic training was 8 wks and "got me into good shape". It took around 5 months non stop to have great abs. The work required was diet and cardio.

My ab and core work was every two to three days:
Leg raise 4 set
Slant board aitup with a plate or two
Rotation chair for internal obliique and transverse abs
Kneeling ab cable pull down
Seated weighted ab chair
Side crunches
Hypertension chair
Stiff leg dead lift
Dead lift

I pull 2-3 ab moves out my list for the day.

 

[NSX-R]

How is it that you genetically gifted when you got 23% bf? That’s extremely obese in my books not just fat.

 

[mrgoodstuff]

How is it that you genetically gifted when you got 23% bf? That’s extremely obese in my books not just fat.

Give him his props for losing 70 lbs, but he has to keep plodding forward with 23% bf. It's healthy to be 12% or below.

To get to 12% he needs to drop 25 lbs of straight fat from this point.

 

[darksprezzatura]

How is it that you genetically gifted when you got 23% bf? That’s extremely obese in my books not just fat.

Yes.

I once weighed over 300 pounds, with over 35% body fat. That's morbidly obese. I'm still progressing now. My ffmi is over 23.5 which basically means I'm carrying a lot of muscle mass.

My fat free mass is over 180 pounds, basically that means that if I had zero fat I'd be at 180 pounds at current status.

My aim is to lose as much body fat as possible while preserving this 180 pounds of ffm.

 

[darksprezzatura]

Give him his props for losing 70 lbs, but he has to keep plodding forward with 23% bf. It's healthy to be 12% or below.

To get to 12% he needs to drop 25 lbs of straight fat from this point.

That's the plan I'm going to stick to a strict regimen of nutrition, recovery and training. Awesome advice on the different exercises.

 

[mrgoodstuff]

That's the plan I'm going to stick to a strict regimen of nutrition, recovery and training. Awesome advice on the different exercises.

25 lbs will take around 3 months. For that 3 months, don't deviate on the diet, and cardio even one time. Men "commit". Keep the protein up, and hit the muscles hard so the body holds onto them.

 

[darksprezzatura]

25 lbs will take around 3 months. For that 3 months, don't deviate on the diet, and cardio even one time. Men "commit". Keep the protein up, and hit the muscles hard so the body holds onto them.

Thank you mate

 

[darksprezzatura]

Jeezus God knows i dont have the time for this input level of working out. That is dedication. Luckily i was born with some shape into my 40s. My pop was ripped at 55 but honestly to much work and music. And throw in some golf and a wife you get booked fairly quickly.
I try to eat healthy and hit the heavy bag each week for cardio. Good post

Thanks mate. Cardio and nutrition is goat

 

[mrgoodstuff]

Thank you mate

I gotta strip off around 25lbs at this point myself, so I'll be doing it myself.

 

[PeasantPlayer]

Jeezus God knows i dont have the time for this input level of working out. That is dedication. Luckily i was born with some shape into my 40s. My pop was ripped at 55 but honestly to much work and music. And throw in some golf and a wife you get booked fairly quickly.
I try to eat healthy and hit the heavy bag each week for cardio. Good post

Have you looked up micro workouts? Check it out on youtube. My mindset waking up is meditate to get grounded. Then maybe have a glass of water, it's morning so you're going to be hungry, but instead of eating you have to earn that meal. So you do an intense 10-30 minute exercise. My first one is jump roping for 15 minutes. After I'm done I've earned my right to eat. Lunch for me is usually 1-3:30 roughly, so after 2 hours or more from breakfast I begin my next micro workout to earn my lunch, which is usually convict conditioning (push-ups, Pull-ups, Squats, Pistols etc) I don't do Sets I set a timer for one minute. After that boom I'm done lunch earned
Do the same thing for dinner you can mix it up of course

 

[StacksHitEmUp]

How is it that you genetically gifted when you got 23% bf? That’s extremely obese in my books not just fat.

23% isn't extremely obese. It's what the average guy carries around. It's fat yeah, but not obese. Still not attractive though. Also people carry fat in different ways, some guy can look ****ing fat with 23% but someone who carries quite a bit of muscle won't look that bad at 23%. Give this man props for losing that weight. I'm at 15% right now because I can't go to the gym with the corona ****. Anything below 15% will look great and your abs will show. Don't be an idiot and do 5000 crunches because abs are made in the kitchen. Just do some HIIT, cut down on calories and keep doing your squats and deadlifts because they will build you a nice strong core. Muscle loss when cutting is inevitable.

 

[darksprezzatura]

Have you looked up micro workouts? Check it out on youtube. My mindset waking up is meditate to get grounded. Then maybe have a glass of water, it's morning so you're going to be hungry, but instead of eating you have to earn that meal. So you do an intense 10-30 minute exercise. My first one is jump roping for 15 minutes. After I'm done I've earned my right to eat. Lunch for me is usually 1-3:30 roughly, so after 2 hours or more from breakfast I begin my next micro workout to earn my lunch, which is usually convict conditioning (push-ups, Pull-ups, Squats, Pistols etc) I don't do Sets I set a timer for one minute. After that boom I'm done lunch earned
Do the same thing for dinner you can mix it up of course

I tried this today and glad to say my meals felt more satisfying. Thanks for the tip.

 

[darksprezzatura]

23% isn't extremely obese. It's what the average guy carries around. It's fat yeah, but not obese. Still not attractive though. Also people carry fat in different ways, some guy can look ****ing fat with 23% but someone who carries quite a bit of muscle won't look that bad at 23%. Give this man props for losing that weight. I'm at 15% right now because I can't go to the gym with the corona ****. Anything below 15% will look great and your abs will show. Don't be an idiot and do 5000 crunches because abs are made in the kitchen. Just do some HIIT, cut down on calories and keep doing your squats and deadlifts because they will build you a nice strong core. Muscle loss when cutting is inevitable.

Thanks for the encouragement. Since the last couple of months my weight has stayed in the same but I've seen major body recomposition.


In the beginning for fat guys, increase in muscle with simultaneous decrease in fat is possible.

I've gained enough strength to bench my own weight and I've kind of plateaued.

I'm pushing to get shredded now.

HIIT+ calorie deficit+ resistance training with bands = current status

 

[mrgoodstuff]

I tried this today and glad to say my meals felt more satisfying. Thanks for the tip.

Jump rope and jumping jacks are effective cardios and running stairs to. If you can't do 30 minutes straight, break it up into sets. I do jumping jacks in 3 minutes sets. Rest 60 seconds and go back at it. Jumping jacks make a nice set of legs and calves. Stairs make a nice leg too.