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tripnipwhats does your guys stacks look like? mine is currently:
Pre Jym
ON creatine monohydrate
Jym Whey/ ON hydrolyzed whey
and a daily vitamin.
I just use my university gym (university of utah) i know that a lot of NS'ers go here so if you guys go to the guy id be down to lift.
Dymatize whey
Powerade powder
Costco sport Multivitamin
Barleans fish oil capsules
NOW zma
On leg day I use 1/2 serving of neon preworkout and 4 servings of Isatori BioGro.
I don't is creation because it works shockingly well for me. Like take my 5 rep max and make it my 10 rep max in a week. I like to pick and choose when I use it to peal at the right times.
-emile-I peaked at 160, can't really seem to gain weight.
I'm eating clean as hell, 3000cals a day and drinking only carbonated water,
calculators say I should eat 3000cals a day to gain 2 pounds a week but that seems like it's not working anymore
tripnipwhats does your guys stacks look like? mine is currently:
Pre Jym
ON creatine monohydrate
Jym Whey/ ON hydrolyzed whey
and a daily vitamin.
I just use my university gym (university of utah) i know that a lot of NS'ers go here so if you guys go to the guy id be down to lift.
Haha my go-to meal when in a rush is the Trader Joes ready to eat chicken lasagna. Lasagna, kinda like chili is pretty much perfect haha. I might start making my own this weekend.
-emile-English isn't my first language so I didn't really understand the rest of your post after ''is it because of money''
Well, not that you have the question figured out, is it because of money or? Cause a dirty bulk is called dirty for a reason. You want your body to have the best fuel possible the majority of the time.
Wrecked my legs yesterday. Did 10*3 heavyish (275lb) back squats, some light power snatches and then a nasty little sprint of 3 rounds of 500m row (about 1:48-1:50 pace) + 50 double-unders. I'm ashamed of how long it took me and reinforced a realization that I need more conditioning in my life.
Today will probably be a heavy front squat and then more conditioning work.
The hunt is on for a decently priced used rower. Almost picked one up for $600 (regular $1200 in Canada) on the weekend, but apparently it sold (the ad is still up though...)
saskskierI'm ashamed of how long it took me and reinforced a realization that I need more conditioning in my life.
I feel you on this one. I placed about 1000 places lower than I wanted to in my region in the Open this year. Injuries/life have gotten in the way of training this year. I'm going in HARD on conditioning lately, trying to drop weight, so hopefully things will be different.
Changed my eating to as follows:
BFast:
1/2 greek yogurt with pineapple
1tbsp almond butter
Lunch:
6oz chicken
1 cup white basmati rice
1 cup pan roasted broccoli
1 cup pan roasted brussel sprouts
BenWhitI feel you on this one. I placed about 1000 places lower than I wanted to in my region in the Open this year. Injuries/life have gotten in the way of training this year. I'm going in HARD on conditioning lately, trying to drop weight, so hopefully things will be different.
Changed my eating to as follows:
BFast:
1/2 greek yogurt with pineapple
1tbsp almond butter
Lunch:
6oz chicken
1 cup white basmati rice
1 cup pan roasted broccoli
1 cup pan roasted brussel sprouts
californiagrownYou aren't getting much protein in at all. Curiously how tall are you?
most people over eat on protein, and end up pissing/shitting it all out.
1-1.5 gr protein/kg body weight / day
is about what your body is gonna use to build lean muscle mass. Contrary to what the supplement industry would have you believe.
californiagrownYou aren't getting much protein in at all. Curiously how tall are you?
6'2". Currently walking around between 210 & 212. Not looking to "gain" muscle mass.
Protein shake: 30grams protein.
Lunch: 6oz chicken thigh. 6x7=42grams protein
Dinner: 6-8oz chicken thigh. 42-56grams protein.
Adds up to between 110 & 120 grams protein, not including the Combat Crunch Bar and Greek Yourt, which probably add up to another 2-3 blocks (14-21grams) of protein.
BenWhit6'2". Currently walking around between 210 & 212. Not looking to "gain" muscle mass.
Protein shake: 30grams protein.
Lunch: 6oz chicken thigh. 6x7=42grams protein
Dinner: 6-8oz chicken thigh. 42-56grams protein.
Adds up to between 110 & 120 grams protein, not including the Combat Crunch Bar and Greek Yourt, which probably add up to another 2-3 blocks (14-21grams) of protein.
I must have missed the protein shake in your previous post. Regardless that is way too little protein.
I would highly recommend switching to chicken breasts, adding in more protein at breakfast, getting rid of the pineapple, and replacing the sweet potato with a small portion of normal potatoes.
Or add in more protein and bump up your cardio.
Either way you will lose muscle and strength a helluva lot quicker if you keep your protein intake that low. Carbs, like fruit and sweet potatoes, are the nutrients that should be cut back when dieting. Never protein, and only at certain times fats.
cobra_commandermost people over eat on protein, and end up pissing/shitting it all out.
1-1.5 gr protein/kg body weight / day
is about what your body is gonna use to build lean muscle mass. Contrary to what the supplement industry would have you believe.
Iive literally never heard 1g/1kg. The most common ratio is 1g/1lb, and that is the basis for almost all diets you will see. You adjust individually from there.
I think the ratio you are talking about would be in regards to a normal sedintary adult and their general health.
californiagrownIive literally never heard 1g/1kg. The most common ratio is 1g/1lb, and that is the basis for almost all diets you will see. You adjust individually from there.
I think the ratio you are talking about would be in regards to a normal sedintary adult and their general health.
Homeboy up top is getting about .
.6g/lb which is really low for athletic/anticatabolic/anabolic purposes.
cobra_commandermost people over eat on protein, and end up pissing/shitting it all out.
1-1.5 gr protein/kg body weight / day
is about what your body is gonna use to build lean muscle mass. Contrary to what the supplement industry would have you believe.
Where did you get that ratio? I'd like to read up on it some more.
californiagrownIive literally never heard 1g/1kg. The most common ratio is 1g/1lb, and that is the basis for almost all diets you will see. You adjust individually from there.
I think the ratio you are talking about would be in regards to a normal sedintary adult and their general health.
Homeboy up top is getting about .
I read a study recently that said about .8 grams of protein per pound of body weight, but I've never seen something as low as he mentioned. I'll try to find the article when I'm not on my phone
californiagrownI must have missed the protein shake in your previous post. Regardless that is way too little protein.
I would highly recommend switching to chicken breasts, adding in more protein at breakfast, getting rid of the pineapple, and replacing the sweet potato with a small portion of normal potatoes.
Or add in more protein and bump up your cardio.
Either way you will lose muscle and strength a helluva lot quicker if you keep your protein intake that low. Carbs, like fruit and sweet potatoes, are the nutrients that should be cut back when dieting. Never protein, and only at certain times fats.
Those are my thoughts on your current diet.
All are valid points, but not necessarily a direction I want to go in. Our training program has changed since the open to include more gymnastics, conditioning, and endurance work. I don't really feel I need to sub out sweet potatoes. While they would generally be characterized as an unfavorable carb, they are high in vitamins and basic nutrients, really versatile in terms of cooking, and tasty. I eat pineapple and raspberries for breakfast, and not at a very high volume, so I wouldn't really cut those either. My carb volume is most definitely at an all time low. I can attempt to get in more protein, but I don't FEEL I need to. I'm basing my eating almost entirely off the way I feel. If I were to follow strict zone, I would require 21 blocks per day. 21x7=147g protein per day. 147/210=.7g/lb bw. What did I say i typically get per day? around 140? I would venture to say .7g/lb is a good ratio for a hard-gainer looking to reduce body fat percentage.
BenWhitAll are valid points, but not necessarily a direction I want to go in. Our training program has changed since the open to include more gymnastics, conditioning, and endurance work. I don't really feel I need to sub out sweet potatoes. While they would generally be characterized as an unfavorable carb, they are high in vitamins and basic nutrients, really versatile in terms of cooking, and tasty. I eat pineapple and raspberries for breakfast, and not at a very high volume, so I wouldn't really cut those either. My carb volume is most definitely at an all time low. I can attempt to get in more protein, but I don't FEEL I need to. I'm basing my eating almost entirely off the way I feel. If I were to follow strict zone, I would require 21 blocks per day. 21x7=147g protein per day. 147/210=.7g/lb bw. What did I say i typically get per day? around 140? I would venture to say .7g/lb is a good ratio for a hard-gainer looking to reduce body fat percentage.
You aren't a hard gainer lol. Not even close.
I'm interested in where everyone is getting these really low ratios. Zone diet was not at all designed for athletes FYI.
But if you are seeing the results you want, I'd keep going. If you arent, you may want to reevaluate your dietary strategy.
I'll just say there is a high corelation between people who complain about their lack of conditioning and are on 'low carb' diets.
My number one problem in my diet is getting enough carbs, probably because I train my endurance relatively hard.
Keep in mind CrossFit is a stamina activity/sport. It tests your ability to produce moderate feats of strength over the course of a wod/day/event. Protein ain't gonna fuel your activity, carbs will.
caligrown, I will get you some sources when I get back to my library. Start with a google search of Alex Viada.
californiagrownYou aren't a hard gainer lol. Not even close.
I'm interested in where everyone is getting these really low ratios. Zone diet was not at all designed for athletes FYI.
But if you are seeing the results you want, I'd keep going. If you arent, you may want to reevaluate your dietary strategy.
using this as a guideline and keeping in mind my build and exercise regimen, I don't really know what else I would characterize myself as. If I'm not a large, hard-gainer, then I won't be getting near what YOU say is a "good" protein intake. 23x7=161. Still not a 1/1 g/lbbw ratio. You seem to really knowledgeable and that's great, but your interpretation and my interpretation of the term "hard-gainer" must be vastly different, considering your apparent condescension.
That said, I would also argue that zone can be very easily adaptable to competitive athletes. skis weren't originally designed to hit urban rails and 100 foot jumps, but we have adapted them to do so. I know more elite crossfit athletes that follow a zone template or some sort of modified zone template than anything else. You could argue paleo diets are not designed for competitive athletes, and i would 100% agree with you. In theory, you can eat whatever you want under zone, it's just a system for counting macros. I like my milk, cheese, and the occasional fettucini alfredo.
@cobracommander (forgot to quote you)
I'm aware, I have just chosen to concentrate my carb intake around my workout times as best i can. I take a pretty late lunch and will often throw in some fruit, trail mix, and a protein shake an hour or so before a workout to carry me through it. And, once a week or so, I'll cook up a MASSIVE bowl of popcorn on the stove top, smother that fucker in butter & salt, and go to town. I was eating an assload of carbs up until about a month ago when I reached the heaviest I've weighed in my entire life, in fact we have all already talked about how i was eating too much carbs, so here we are. I have adjusted my carb intake downward. I eat rice and greens with lunch and then just go heavy on the leafy greens with a little sweet tater and broccoli at dinner.
using this as a guideline and keeping in mind my build and exercise regimen, I don't really know what else I would characterize myself as. If I'm not a large, hard-gainer, then I won't be getting near what YOU say is a "good" protein intake. 23x7=161. Still not a 1/1 g/lbbw ratio. You seem to really knowledgeable and that's great, but your interpretation and my interpretation of the term "hard-gainer" must be vastly different, considering your apparent condescension.
That said, I would also argue that zone can be very easily adaptable to competitive athletes. skis weren't originally designed to hit urban rails and 100 foot jumps, but we have adapted them to do so. I know more elite crossfit athletes that follow a zone template or some sort of modified zone template than anything else. You could argue paleo diets are not designed for competitive athletes, and i would 100% agree with you. In theory, you can eat whatever you want under zone, it's just a system for counting macros. I like my milk, cheese, and the occasional fettucini alfredo.
@cobracommander (forgot to quote you)
I'm aware, I have just chosen to concentrate my carb intake around my workout times as best i can. I take a pretty late lunch and will often throw in some fruit, trail mix, and a protein shake an hour or so before a workout to carry me through it. And, once a week or so, I'll cook up a MASSIVE bowl of popcorn on the stove top, smother that fucker in butter & salt, and go to town. I was eating an assload of carbs up until about a month ago when I reached the heaviest I've weighed in my entire life, in fact we have all already talked about how i was eating too much carbs, so here we are. I have adjusted my carb intake downward. I eat rice and greens with lunch and then just go heavy on the leafy greens with a little sweet tater and broccoli at dinner.
A hardgainer is an ectomorph- a body type where it is nearly impossible to put on any kind of fat, and extremely difficult to put on anykind of weight in general. the fact that you 1) have a fair amount of body fat that you want to lose, and 2) not losing wight with your current miniscule food intake leads me to believe you are certainly not a hardgainer. Im a borderline hardgainer and im pretty sure i lost 5 lbs just looking at your diet haha. I literally eat double what you eat just to maintain weight and am 10lbs lighter and 2 inches taller and my activity level is probly a little less.
And i love the zone diet principles and parts of paleo. I was simply saying that a strict interpretation of either is not a good idea for an athlete. Both need to be adapted ie. bump up the food intake a lot and just using the macro ratios and food choices as the basis for your diet. I was on mobile all of today so typing the cliff notes of my thoughts sometimes doesnt come out right.
FWIW extra protein isnt just shit out with no nutritional value. It will act as extra calories just like fat or carbs. I am really interested in a couple of the study's mentioned above- when i have time this weekend i will look into them. Its tough to believe that every BB and diet coach ive ever heard of uses 1-1.5g/lb as a baseline when starting a diet for someone... and these are the guys who love scientific studies. Very interested.
hey guys so i was wondering if anyone could give any insight on some dieting/cardio.
I basically have been climbing 5 days a week and work also involves a lot of physical activity. I eat when I feel hungry and never feel too full. I would guess my calories are below 2000 a day. Probably like 1500-1800 and I weigh like 140 and am 5'7.
I see some definition but I want to really lean out/be cut. Still have a layer of fat over my stomach and obliques. I eat pretty healthy but just kind of hit a plateau with cutting out fat.
Do you guys think I should start doing more cardio as in running and such or change my diet to super healthy food?
californiagrownA hardgainer is an ectomorph- a body type where it is nearly impossible to put on any kind of fat, and extremely difficult to put on anykind of weight in general. the fact that you 1) have a fair amount of body fat that you want to lose, and 2) not losing wight with your current miniscule food intake leads me to believe you are certainly not a hardgainer. Im a borderline hardgainer and im pretty sure i lost 5 lbs just looking at your diet haha. I literally eat double what you eat just to maintain weight and am 10lbs lighter and 2 inches taller and my activity level is probly a little less.
Didn't I already post that since i dropped my carb intake about 25 days ago I've lost 7 pounds? I really thought I had written that. Also, I don't think I ever said I had a significant amount of body fat. I've never measured professionally, but through consultations with my coaches and nutrition specialists at my gym, we would came to the conclusion i'm around 12%. In my previous posts over a month ago, we talked about how I was eating way too many carbs. Combined with a year long focus on strict strength, I put on around 10lbs (from august of last year). Some of this was adapting to a more sedentary lifestyle (ie. being a cube monkey) but some of this was a result of my squat increasing 50lbs and (finally) putting mass on my legs. Now, I'm trying to trim down to a more efficient bodyweight. Handstand pushups are a lot harder when you're 210, than they are when you're 195. So is running. So are high-volume pull-ups. I used hard-gainer as a classification based on the zone guidelines I read up on, clearly some disconnect there.
Davinhey guys so i was wondering if anyone could give any insight on some dieting/cardio.
I basically have been climbing 5 days a week and work also involves a lot of physical activity. I eat when I feel hungry and never feel too full. I would guess my calories are below 2000 a day. Probably like 1500-1800 and I weigh like 140 and am 5'7.
I see some definition but I want to really lean out/be cut. Still have a layer of fat over my stomach and obliques. I eat pretty healthy but just kind of hit a plateau with cutting out fat.
Do you guys think I should start doing more cardio as in running and such or change my diet to super healthy food?
how do you go from being "fit" to cut?
You need to have muscle before you can look ripped...
BenWhitDidn't I already post that since i dropped my carb intake about 25 days ago I've lost 7 pounds? I really thought I had written that. Also, I don't think I ever said I had a significant amount of body fat. I've never measured professionally, but through consultations with my coaches and nutrition specialists at my gym, we would came to the conclusion i'm around 12%. In my previous posts over a month ago, we talked about how I was eating way too many carbs. Combined with a year long focus on strict strength, I put on around 10lbs (from august of last year). Some of this was adapting to a more sedentary lifestyle (ie. being a cube monkey) but some of this was a result of my squat increasing 50lbs and (finally) putting mass on my legs. Now, I'm trying to trim down to a more efficient bodyweight. Handstand pushups are a lot harder when you're 210, than they are when you're 195. So is running. So are high-volume pull-ups. I used hard-gainer as a classification based on the zone guidelines I read up on, clearly some disconnect there.
Sorry i read your post as you being "stuck at 210". Regardless, the fact that you were even able to get up to the BF you were at and have to actually try to lose BF means you arent a hard gainer. You are not an ectomorph. "Hardgainer" gets claimed by way too many people similar to how way too many people claim that their obesity is genetic and they cannot change it.
Even more importantly, who the fuck cares about word play and semantics? haha. its just a pet peeve of mine. Its my problem, not yours lol.
Davinhey guys so i was wondering if anyone could give any insight on some dieting/cardio.
I basically have been climbing 5 days a week and work also involves a lot of physical activity. I eat when I feel hungry and never feel too full. I would guess my calories are below 2000 a day. Probably like 1500-1800 and I weigh like 140 and am 5'7.
I see some definition but I want to really lean out/be cut. Still have a layer of fat over my stomach and obliques. I eat pretty healthy but just kind of hit a plateau with cutting out fat.
Do you guys think I should start doing more cardio as in running and such or change my diet to super healthy food?
how do you go from being "fit" to cut?
The shortest answer I can give you is eat more, 2000 cal is pretty low.
Changing your body is actually pretty hard. It requires a good amount of patience, a decent amount of knowledge, and experimenting. Once you find what works though it becomes easier.
Others in this thread might be able to fill you in on the specifics, but it seems like you are already active / lean so I would focus on nutrition.
Loco-Deer-SlayerThe shortest answer I can give you is eat more, 2000 cal is pretty low.
Changing your body is actually pretty hard. It requires a good amount of patience, a decent amount of knowledge, and experimenting. Once you find what works though it becomes easier.
Others in this thread might be able to fill you in on the specifics, but it seems like you are already active / lean so I would focus on nutrition.
Wat? This is the opposite of what he should do. He didn't mention anything about getting bigger, only smaller. Eating more does not fit that. Cobra got it right.
That said, you're right that at his size, it's hard to look "cut" without more muscle.
Davinhey guys so i was wondering if anyone could give any insight on some dieting/cardio.
I basically have been climbing 5 days a week and work also involves a lot of physical activity. I eat when I feel hungry and never feel too full. I would guess my calories are below 2000 a day. Probably like 1500-1800 and I weigh like 140 and am 5'7.
I see some definition but I want to really lean out/be cut. Still have a layer of fat over my stomach and obliques. I eat pretty healthy but just kind of hit a plateau with cutting out fat.
Do you guys think I should start doing more cardio as in running and such or change my diet to super healthy food?
how do you go from being "fit" to cut?
Based on the fact that im like 5'8" 155lbs, I cant imagine you have a significant amount of muscle. What are your lifts at?
californiagrownSorry i read your post as you being "stuck at 210". Regardless, the fact that you were even able to get up to the BF you were at and have to actually try to lose BF means you arent a hard gainer. You are not an ectomorph. "Hardgainer" gets claimed by way too many people similar to how way too many people claim that their obesity is genetic and they cannot change it.
Even more importantly, who the fuck cares about word play and semantics? haha. its just a pet peeve of mine. Its my problem, not yours lol.
Partially my bad. I was using hard-gainer as a classification due to the zone block requirements I felt fit my body type and training schedule, not necessarily what would be biologically considered a hard-gainer.
mirozWat? This is the opposite of what he should do. He didn't mention anything about getting bigger, only smaller. Eating more does not fit that. Cobra got it right.
That said, you're right that at his size, it's hard to look "cut" without more muscle.
Haha ok. Go ahead follow this guys advice. Tell me how you enjoy your "cut" new ripped look sub 140 lbs. Careful of strong winds though.
Loco-Deer-SlayerHaha ok. Go ahead follow this guys advice. Tell me how you enjoy your "cut" new ripped look sub 140 lbs. Careful of strong winds though.
Like I said, in practice you're not wrong; if Davin wants to look "cut" without looking stupid skinny, he needs muscle. He should start a training program, bump up his food intake for a bit, then cut while still training to lose the fat.
You recommended eating more (period). He didn't express any interest at all in starting lifting or gaining muscle (in that way), nor did you recommend he start lifting or doing activities that increase the size of his muscles. So if his current activity level leaves him with an unsatisfactory amount of fat on his frame, then eating more (alone) is not the answer.
mirozLike I said, in practice you're not wrong; if Davin wants to look "cut" without looking stupid skinny, he needs muscle. He should start a training program, bump up his food intake for a bit, then cut while still training to lose the fat.
You recommended eating more (period). He didn't express any interest at all in starting lifting or gaining muscle (in that way), nor did you recommend he start lifting or doing activities that increase the size of his muscles. So if his current activity level leaves him with an unsatisfactory amount of fat on his frame, then eating more (alone) is not the answer.
Less food =/= losing fat.
He said he is climbing 5 days a week, so definitely seems to be an active guy. He's not a big guy to begin with so at this point, leaning out/getting cut is almost completely figuring out his diet. I can almost guarantee that if he dialed in his macro's while increasing his caloric intake, he would lose body fat.
He said he is climbing 5 days a week, so definitely seems to be an active guy. He's not a big guy to begin with so at this point, leaning out/getting cut is almost completely figuring out his diet. I can almost guarantee that if he dialed in his macro's while increasing his caloric intake, he would lose body fat.
True. Perhaps I misinterpreted the other guy's post; I didn't see any specifics in there about nutrition, only volume. Anyways, I stand corrected.
WheatBased on the fact that im like 5'8" 155lbs, I cant imagine you have a significant amount of muscle. What are your lifts at?
i dont really lift. I am super into rock climbing and do some lifting as a balance of muscles. Im not trying to be huge and have major gains but more of get what I have better.
Davini dont really lift. I am super into rock climbing and do some lifting as a balance of muscles. Im not trying to be huge and have major gains but more of get what I have better.
You don't have anything though. That is what people are telling you. You look like an average skinny guy who doesn't lift. If you lose more weight, even in the form of BF, you will likely look borderline unhealthy- which most elite climbers do.
If that is your ideal aesthetic, we will need to see what your typical daily diet looks like. but why not try to put on 10lbs of clean weight so you start to look athletic instead? I'm guessing you think it would hinder your climbing performance?
Does anyone think there should be more of a correlation between lean body mass and daily protein intake, just as a baseline for consistency and maintaining bodyweight?
For example, if i were to eat my BW in protein, I would eat around 210g of protein per day. Kind of a lot. If I were to eat my lean body mass in protein, my intake would be slightly different & a little more reasonably achievable.
BW: 210lbs
BF: 12%
Lean body mass: 210x.88=184lbs
210g/day vs 184g/day. 26g/day difference equatting to a 4block meal/snack or your typical protein shake.
DavinIm not trying to be huge and have major gains but more of get what I have better.
The latter part of your sentence makes sense. That is a great reason to hit the gym! The gym isn't only for getting "huge". That takes months and months, if not years to get "huge". Lots of newer people say they want to get strong, but not huge. I say to focus on proper form first. Not getting huge is not a problem. That takes real dedication. For now work on exercises that will improve your athletic performance, proper form and a clean diet
BenWhitDoes anyone think there should be more of a correlation between lean body mass and daily protein intake, just as a baseline for consistency and maintaining bodyweight?
For example, if i were to eat my BW in protein, I would eat around 210g of protein per day. Kind of a lot. If I were to eat my lean body mass in protein, my intake would be slightly different & a little more reasonably achievable.
BW: 210lbs
BF: 12%
Lean body mass: 210x.88=184lbs
210g/day vs 184g/day. 26g/day difference equatting to a 4block meal/snack or your typical protein shake.
Just a thought that occured to me.
Absolutely. That's why approximate BF is always asked for along with weight when nutrionists/diet coaches design diets.
A fatass doesn't have a ton of muscle to maintain, but someone of the same weight and 5%BF needs a ton of protein to maintain, let alone gain.
BenWhitDoes anyone think there should be more of a correlation between lean body mass and daily protein intake, just as a baseline for consistency and maintaining bodyweight?
For example, if i were to eat my BW in protein, I would eat around 210g of protein per day. Kind of a lot. If I were to eat my lean body mass in protein, my intake would be slightly different & a little more reasonably achievable.
BW: 210lbs
BF: 12%
Lean body mass: 210x.88=184lbs
210g/day vs 184g/day. 26g/day difference equatting to a 4block meal/snack or your typical protein shake.
Just a thought that occured to me.
The calculations for various diets are almost always based off of lean BW.
californiagrownYou don't have anything though. That is what people are telling you. You look like an average skinny guy who doesn't lift. If you lose more weight, even in the form of BF, you will likely look borderline unhealthy- which most elite climbers do.
If that is your ideal aesthetic, we will need to see what your typical daily diet looks like. but why not try to put on 10lbs of clean weight so you start to look athletic instead? I'm guessing you think it would hinder your climbing performance?
but you are wrong.. youre making an assumption on my body type. I am not naturally skinny and never have been.
I have pretty bulky shoulders and have a decent amount of muscle. I am just looking on how to cut the body fat % down around the muscle that is there. I have wide shoulders but a size 30 waist. Not the lanky body type of skinny.
Davinbut you are wrong.. youre making an assumption on my body type. I am not naturally skinny and never have been.
I have pretty bulky shoulders and have a decent amount of muscle. I am just looking on how to cut the body fat % down around the muscle that is there. I have wide shoulders but a size 30 waist. Not the lanky body type of skinny.
I still cant picture you having much muscle but to lose fat you need to be in a caloric defecit.. Just eat less calories and assess your progress
Davinhey guys so i was wondering if anyone could give any insight on some dieting/cardio.
I basically have been climbing 5 days a week and work also involves a lot of physical activity. I eat when I feel hungry and never feel too full. I would guess my calories are below 2000 a day. Probably like 1500-1800 and I weigh like 140 and am 5'7.
I see some definition but I want to really lean out/be cut. Still have a layer of fat over my stomach and obliques. I eat pretty healthy but just kind of hit a plateau with cutting out fat.
Do you guys think I should start doing more cardio as in running and such or change my diet to super healthy food?
how do you go from being "fit" to cut?
1. Calculate how much energy you use (Harris Benedict equation is an OK place to start - yours is about 2100 kcal/day from what you said for size and activity)
2. Record how much you're actually eating (myfitnesspal app works great), and keep it less than how much you're burning. ~200 kcal deficit gets you ~half a lb a week of weight loss.
And I assume you'd want to...
3. Ensure that you eat enough protein (to maintain what muscle mass you have) and carbohydrate (so that you have energy to climb hard, which is presumably the point of losing weight).
Do whatever you want - vegan, paleo, mcdonalds, whatever-, as long as you follow those rules, you'll lose weight. If you're not losing weight, it's because you're either not as active as you think you are, or you're actually eating more than you think you are. There's no other option.
