Diet&BF Questions?

[WillKill]

There seems to be a lot of diet and lowering body fat questions in the aas forum lately...
So What are you guys worried about already, It's the beginning of winter in a lot of places, pack on SOME MUSCLE!
maybe it's just me? Cutting is easy for me, building is not so easy?
How about you guys?
+ this is the aas forum, I come in here when it's the same shit in the diet and weight training forum.

"skinny fat endomorphic hardgainer"

 

[RADAR]

There seems to be a lot of diet and lowering body fat questions in the aas forum lately...
So What are you guys worried about already, It's the beginning of winter in a lot of places, pack on SOME MUSCLE!
maybe it's just me? Cutting is easy for me, building is not so easy?
How about you guys?
+ this is the aas forum, I come in here when it's the same shit in the diet and weight training forum.

"skinny fat endomorphic hardgainer"

Does That Bother You? mainly they tend to get answers faster here as I don't have enough time to troll all of these forums let alone scrolling and hunting them takes time.

 

[WillKill]

Yeah i see your point, this is the most entertaining of all the forms.
The diet and weight training forums can have the same stuff in them for weeks sometimes.
So I do find myself spending a lot of time reading in here. 4 a guy the doesn't cycle I feel like I'm pretty knowledgeable, more so than a lot of these guys posting in here anyway.
Ask me a question a betcha I get it right

"skinny fat endomorphic hardgainer"

 

[kiai]

lets fight !

well yeah it's winter but only in the northern half other half is getting ready to hit the beach.

I'm traveling through the winter to the other side and I wanna hit the beach lean and mean

 

[JAKE-PATRIOTS]

Losing weight just keeps getting more difficult as I age, so I kind of hate your right now ;p

You and I should go on the Blues Brothers diet: You get the four fried chickens and a coke, and I'll have the dry white toast!

 

[RADAR]

actually as your metabolism slows down its gonna be super easy to pack on pounds!

 

[Judo Tom]

I dont agree about the winter thing. I look good all year round and always stay within a certain range for health reasons and well to look good I dont just have my shirt off in the winter also with training and being in the gym non stop I dont want to look 'fatter' then I normally do and swing all over the place.

I kinda agree w/ the forum placement but this forum has the most activity and questions will get answered really quick.

 

[WillKill]

Im still new at this,but it seems to me i cannot get stronger or bigger and keep my BF in the low teens.
I learned about 5x5 here so thats what i am trying and its worked great, its doing everything you would expect im breaking pr's almost every work out! I've gained some size and strength BUT my bf% is easily over 25% maybe 30! Im stronger than i've ever been but i dont look very good and i dont feel very good about it.
This fitness thing started a few years back when i found myself 30 years old and feeling like shit every day! So bad that i was close to going to Doc for blood work believing i had something seriously wrong with me. So i had one of those eureka moments and walked up to my computer and literally googled NUTRITION.long story short, learned about food,changed my diet, LOST 70lbs BF! went from a skinny fat 225lbs to 155lbs with a full rack of abs lol, and felt great doing it.
My point being - i understand the power of food and i know this (and my inexperience) is were i am failing.
CAN I BUILD THE MUSCLE I WANT,WITHOUT ALL THE BODY FAT?????
im not even sure, i need help with this. I know what clean food is so i know what to eat,my problem is....
How much?
What are my personal nutritional requirements?
What macro's to reach my goals?
I feel like i need to start all over from the beginning, gaining the right way is much harder then loosing it!!!!!
Any help would be greatly appreciated!!!!!!
If any additional info is needed i will be more then happy to provide.
Thank you.



Sent from my DROIDX using EliteFitness

 

[jcmbbfuture]

Too willkill- how many times a day are u eating? When it comes to losing weight frequency is the key. (Funny the same goes for gaining. Gotta get those calories) You need to be eating often with a high portion of protein and green veggies. If gaining is comes really easy, I would keep the carbs low and eat only things like brown rice, sweet potatoes, etc. No simple sugars and cut out on fried foods. Focus on getting your fats from things like fish, flax seed, and even chia seeds. (Yes, like the pet. Funny, I know, but they are extremely nutrient dense. Omegas, calcium, iron, etc. Got it all)
I hope I did a little to help u out. Just keep at it, step up the cardio and remember consistency is the key.
Posted with my Droid EO Forum App

 

[WillKill]

Well steve...i do not take more then a vitamin! And I do not cycle! But from what I have read on your thread and responses, That is exactly how I would expect YOU to respond! I asked a legitimate question about diet, I said nothing about cycling or supplements And the only thing you can come up with is to criticize me and call me a newb.
If that is what you call help Then no thank you.

Sent from my DROIDX using EliteFitness

 

[Judo Tom]

now now that wont help anything..

post up your diet.. if you are getting stronger, bigger and fatter than its a diet issue.

post full stats and your diet

 

[WillKill]

@JCM, Thank you for the response.
Like I said I am gaining Strength and size, But there is just too much body fat coming with it.
I would like to do a complete new work up of my diet.
Is there a certain macro you would recommend for my goals?
40/40/20
60/30/10?????
I am in the middle of moving so I may not respond again for a few days but I WILL RESPOND!
If you can recommend a macro
I would do a new diet work up and post it for critiquing.
I lost 70 pounds at one point with diet and cardio so I know how to see something through regardless of what steve thinks.
Your help is much appreciated!

BTW- I am fairly new to this game But I am 34 years old So I don't appreciate being talked to like a child! I DIDN'T THINK WE DID THAT HERE!!!!!!!
Sent from my DROIDX using EliteFitness

 

[WillKill]

now now that wont help anything..

post up your diet.. if you are getting stronger, bigger and fatter than its a diet issue.

post full stats and your diet

Thank you!
I will do that asap!
But like i said i am in the middle of moving and all my diet paper work is packed up.
I'll Probably have it up no later then next Wednesday.
Your help is appreciated! Thats Exactly what i was looking for
I work out at a friends home gym so you'll are the only experience guys i know.

Sent from my DROIDX using EliteFitness

 

[stevesmi]

Well steve...i do not take more then a vitamin! And I do not cycle! But from what I have read on your thread and responses, That is exactly how I would expect YOU to respond! I asked a legitimate question about diet, I said nothing about cycling or supplements And the only thing you can come up with is to criticize me and call me a newb.
If that is what you call help Then no thank you.

Sent from my DROIDX using EliteFitness

sorry but I wasn't talking to you bro. I was answering your question. you came off as asking a rhetorical question so i gave you the answer that i usually get from young guys at the gym or online. i wasn't directing the post to you.... either its early in the morning or I totally read your post wrong. i didn't think you were asking for help lol. RADAR even read your post and responded thinking you were complaining about people posting about diets on this forum. NOW I GET WHAT YOU WERE ASKING after re-reading it fully. you were merely saying you need help with your diet and you don't want to post on the other forums cause there is more action here. I GET IT NOW. go back and read what you wrote can you see how someone early in the morning could of read it and thought you were asking a rhetorical question and not a question seeking help? so i am sorry i read it wrong!

I always help people.. i help dozens of people on PM's all day.. whether they take my advice or not is up to them, the ones that do take my advice come back 6 weeks later and say "steve thank you"

PM me your stats and history etc. and I can set you up on a diet .. since i get so many PM's just messaging me I am not gonna remember who you are so make sure you give me as much info as possible. remember whole foods are the most anabolic thing you can put in your body without suppressing it. this is why guys bulk so much on certain AAS cause of increased appetite.

the fact that you have trouble gaining is NOT A BAD THING... i would rather people have your problem the being overweight. we can attack the problem two fold.. improving your weight training so the body responds and is forced to grow, and improving the foods you eat..

 

[Cali72]

Will, you will recieve some great advice as soon as you post up your diet and frequency of meals.

Getting up to 25-30% bodyfat is not only unhealthy but not needed to bulk.

I am really curious to see your diet so post up asap and we're all here to chime in and help.

 

[Judo Tom]

when i say post your diet i mean you should keep a food log. every time you eat write it down and take pics. every day post it online or in a journal or something.. do that for a few days to a week and that will give you a real idea of what is going on.

 

[WillKill]

@steve
I agree, I was talking about 5 things at once.
I apologize for my outburst and the miss understanding.
I get a little defensive because this is very frustrating for me.
FIRST Let me say thank you to everyone for responding And I would love Everyone's help.
Now let me explain my problem Without confusing myself and everyone else......
I can diet down and get ripped very easily, To the point of a very impressive set of abs. The problem is when I do that im 6ft 160lbs not very impressive unless you walk around in a half shirt all day!
So I want to increase my lean body mass. I increase cals and start doing 5x5 and it's working great, Getting stronger building muscle,BUT my body fat has shot up way to high. So Obviously my diet is way off so my question is.....
Can someone help me create a diet that can increase my lean body mass without this steady fat gain?
Quick stats
34 years old
6 foot, 190ish lbs
I've been living this life style for going on 2 years now.
Bench 205 1 rep max
Squad 215 1 rep max
Dead 285 1 rep max
Overhead press 105 1 rep max
Body type endomorphic.
I will log and take pics of everything I eat tomorrow and post it in this thread like tom suggested.
Thank you to everyone.
Sent from my DROIDX using EliteFitness

 

[Arabian]

I always cycle to build lean mass. I hardly ever do a total bulk if you will. I strive to look my best all year round and diet and cycle accordingly.

 

[stevesmi]

it would help also if you got blood work done. a full panel.

also what do you do for a living? if you do hard labor all day you are gonna burn through a lot of cals/carbs and that can really make you skinny.

all in all 6 feet and 190 isn't that skinny. how often do you work out with weights? cardio? are you working your legs hard with deads and squats? there is no many factors at play.

 

[Judo Tom]

my advice for you would be to get stronger. start strong lifts 5x5 or even starting strength get the #'s on your big lifts up and the mass will follow.


then eat for lean gains.

my practice is that I eat to the point where I am just gaining a lil bit of fat week by week or month by month. then I feel that I am giving my body enough cals/protein to grow.

For me cutting and being ripped is easy.. gaining real muscle while staying lean is a challenge.

so again Id get on one of those two programs and follow 100% no tweaks and then post up your diet daily and you will get some good tips on how to improve it.

 

[mryar]

check out this site willkill Substrate Utilization , it was an eyeopener for me, mostly # At rest, 33% of the body's energy comes from carbohydrates, or glycogen, stored within the muscles and liver. 66% comes from fat. # During aerobic work, 50-60% of the energy comes from fats During cardio, even though it reduces to 50-60% from 66%, since your energy expenditure is much higher, you burn more fat. Which makes sense, cardio burns more fat than sitting. I do more long duration, low intensity after reading that page as well.

 

[RADAR]

Im still new at this,but it seems to me i cannot get stronger or bigger and keep my BF in the low teens.
I learned about 5x5 here so thats what i am trying and its worked great, its doing everything you would expect im breaking pr's almost every work out! I've gained some size and strength BUT my bf% is easily over 25% maybe 30! Im stronger than i've ever been but i dont look very good and i dont feel very good about it.
This fitness thing started a few years back when i found myself 30 years old and feeling like shit every day! So bad that i was close to going to Doc for blood work believing i had something seriously wrong with me. So i had one of those eureka moments and walked up to my computer and literally googled NUTRITION.long story short, learned about food,changed my diet, LOST 70lbs BF! went from a skinny fat 225lbs to 155lbs with a full rack of abs lol, and felt great doing it.
My point being - i understand the power of food and i know this (and my inexperience) is were i am failing.
CAN I BUILD THE MUSCLE I WANT,WITHOUT ALL THE BODY FAT?????
im not even sure, i need help with this. I know what clean food is so i know what to eat,my problem is....
How much?
What are my personal nutritional requirements?
What macro's to reach my goals?
I feel like i need to start all over from the beginning, gaining the right way is much harder then loosing it!!!!!
Any help would be greatly appreciated!!!!!!
If any additional info is needed i will be more then happy to provide.
Thank you.



Sent from my DROIDX using EliteFitness

You need 6-7 smaller meals a day each containing protein,Complex Carbs and some Fats

Good Fats can be obtained by taking and adding extra Virgin olive oil to cook with, add to salid along with Red Wine and Balstic Vinegar


Micro can be obtained by taking a tablespoon of peanutbutter Everymorning and a Hand Full of Mixed nuts at least 3-4 time daily.These are loaded with Omega 3 Fatty oils

All meal servings should be the size of a tennis ball with the exception of meat.
I hope thats been helpful.

 

[WillKill]

Wow thanks for all the responses!
Im swamped with the move right now and literally don't have 2 minutes to post something up.
Give me a few more days to get the house together and i'll sit down and give this thing the attention it needs.
I cant wait to get exact numbers up for you guys to look at,im really looking forward to hearing what you think.
Thanks for your patience guys

Sent from my DROIDX using EliteFitness

 

[RADAR]

Wow thanks for all the responses!
Im swamped with the move right now and literally don't have 2 minutes to post something up.
Give me a few more days to get the house together and i'll sit down and give this thing the attention it needs.
I cant wait to get exact numbers up for you guys to look at,im really looking forward to hearing what you think.
Thanks for your patience guys

Sent from my DROIDX using EliteFitness

you may pm me anytime ,i have over 40 yrs experience in this field

 

[WillKill]

Okay fellas have a few minutes so I'm gonna try to make this short and to the point.
Here is what I came up with for bulking.
This is what I've been doing for the last 6 months....
DIET:
7 a m, 5 hole eggs scrambled
1 cup of oatmeal
1 tablespoon of natural peanut butter
1 banana
930 a m, 6-8 Ounces of tilapia
1 half cup quinoa
2 tablespoons olive oil
Apple
12 noon, 2 packs of tuna in sunflower oil
1 half cup of brown rice
2 tablespoons of olive oil
Quarter cup of mixed nuts
6-8 olives
230 p m, 6 ounces lean pork loin
6-8 ounce sweet potato
1 tablespoon olive oil
Handful of broccoli

5 pm, post workout, 6 ounces chicken breast
6-8 ounce white potato
Handful of broccoli
Banana
7 pm, 6 ounces chicken breast
Large amount of Broccoli 4 servings or more.
This is typical of what I've been doing everyday, Of course I don't have the same exact thing I mix it up Different veggies different carbs,
Throw in a steak now and then, Maybe some whole milk or a couple peanut butter sandwiches on whole grain bread.

 

[WillKill]

Okay and here's my workout I've been doing.
I got this right off of the 5x5 calculator web site.
Monday, squat 5x5
Bench 5x5
Bent over row 5x5
2 sets of weighted hypers, but I don't have a hyper machine so I do good mornings as heavy as I can 6 to 8 prep range.
4 sets of weighted sit ups.
Wednesday, squat 4x5
Overhead press 4x5
Deadlift 4x5 (my fav)
3 sets of sit ups, but I will usually do hanging leg lifts 3x failure because I think they work my core much better.
Friday, the sets and reps change here.
Squat,set 1 is 5 reps
Set 2 is 5 reps
Set 3 is 5 reps
Set 4 is 5 reps
Set 5 is 3 reps
Set 6 is 8 rep
Bench, sets and reps same as squat.
Bent over rows, sets and reps same as squat.
3 sets of weighted dips 5-8 reps
3 sets of barbell curls 8 reps
3 sets of tricep extensions 8 reps
And that is it, that is exactly what I do every week.
It doesn't go A,B,A
The go B,A,B
Like other 5 by 5 workouts I've seen so im interested to hear what you guys think.
Thanks a lot all replies appreciated!!!!!!!!

 

[WillKill]

check out this site willkill Substrate Utilization , it was an eyeopener for me, mostly # At rest, 33% of the body's energy comes from carbohydrates, or glycogen, stored within the muscles and liver. 66% comes from fat. # During aerobic work, 50-60% of the energy comes from fats During cardio, even though it reduces to 50-60% from 66%, since your energy expenditure is much higher, you burn more fat. Which makes sense, cardio burns more fat than sitting. I do more long duration, low intensity after reading that page as well.

Good read,thank you.

 

[WillKill]

I always cycle to build lean mass. I hardly ever do a total bulk if you will. I strive to look my best all year round and diet and cycle accordingly.

Do you mean cycling your diet?
Like cycling between bulking,cutting and maintenance diets?
I think part of my problem is i have missed the mark on my calories required or my surplus is to great,but now you have me thinking that maybe I've been on this 'bulk' for too long and i should change things up to give my body a rest.
Is this the sort of thing your suggesting?

 

[WillKill]

Bump.