Now_Rudi wrote

Correct. I'm on a calorie deficiency. Between 1500-1800/day, don't eat past 5 p.m. and gym 5 days a week. This is how I dropped the weight so quickly.

Now_Rudi wrote

Correct. I'm on a calorie deficiency. Between 1500-1800/day, don't eat past 5 p.m. and gym 5 days a week. This is how I dropped the weight so quickly.
Gym days consist of weight resistance and cardio after. Weights for about an hour focusing on only a few groups each session doing drop sets and then cardio for about 65 -80 minutes usually around 4-4.5 miles and burn between 850-975 calories per session depending on how I feel.

Now that I'm actually close to what the national standards for ideal weight are for my height (155 @ 5' 9") I'm still jiggly in the ab area and would like more muscle definition. I wanted to drop the weight first as I see all these guys at the gym that are big, but have a lot of body fat. Sure they may be strong or can lift big weight, but they just look fat regardless. I wanted to be lean so I went with dropping the fat and then trying to build the muscle. I do realize that I went the hard way but I'm not afraid to put in the extra work to get exactly what I want.

I do feel like I need to be eating more at this point but the thought of gaining the weight back that I've spent the past 3 months working my ass off to drop is kind of depressing. I'm thinking eat more, lift more weight, do less cardio. Does this sound about right?

hilld wrote

That is quite impressive. I would have to be chained to something to not want something to eat after 5. Most night my wife doesn't even come home from work until 7:30p. She is not happy with me if we don't eat dinner together.

JP10 wrote

Damn thats a long workout! Not a bad thing haha. Completely understandable dropping the weight first, It is how most prefer to do it. I wouldn't change every variable especially if you're concerned with gaining the weight back. If you're comfortable with doing that much cardio every day it's fine I just wouldn't over do it. I think it's best to slowly change things that way you are aware of what is causing which result.

I would start by increasing your caloric intake a little bit, maybe 200-300 calories(since you're attempting to gain muscle I'd shoot for around 1g protein per lb body weight). You could change up your weight routine a little, instead of drop sets shoot for 1-2 warmup sets followed by 2 working sets for each exercise, but all things considered diet and sleep are going to be your key contributors. If you aren't noticing much of a change after a week or so(positive or negative change) you could up the calories again.

If I am on a deficit I don't progress much in the gym. I would say I am close to 3000 calories every day. Personally I want to be as close to that line as possible without going over. If you're in too much of a deficit you won't progress much in terms of gaining muscle, if you go into the red you'll gain unnecessary weight.

Just how I go about it though, fitness/health advice is the most difficult to give lol everyone's different.

Also I'd recommend eating later in they day that way you're not going catabolic and eating away at your muscles! Casein protein is a consumer favorite, I prefer 3 eggs w/ ham cheese an hot sauce haha.

Now_Rudi wrote

Correct. I'm on a calorie deficiency. Between 1500-1800/day, don't eat past 5 p.m. and gym 5 days a week. This is how I dropped the weight so quickly.
Gym days consist of weight resistance and cardio after. Weights for about an hour focusing on only a few groups each session doing drop sets and then cardio for about 65 -80 minutes usually around 4-4.5 miles and burn between 850-975 calories per session depending on how I feel.

Now that I'm actually close to what the national standards for ideal weight are for my height (155 @ 5' 9") I'm still jiggly in the ab area and would like more muscle definition. I wanted to drop the weight first as I see all these guys at the gym that are big, but have a lot of body fat. Sure they may be strong or can lift big weight, but they just look fat regardless. I wanted to be lean so I went with dropping the fat and then trying to build the muscle. I do realize that I went the hard way but I'm not afraid to put in the extra work to get exactly what I want.

I do feel like I need to be eating more at this point but the thought of gaining the weight back that I've spent the past 3 months working my ass off to drop is kind of depressing. I'm thinking eat more, lift more weight, do less cardio. Does this sound about right?

FlaPatsFan wrote

I am shocked at the amount of you guys that use gloves?!?!?. I seriously didn’t think ppl used them anymore.

I have been seriously lifting/training 30 years and never used them. I have always used chalk or liquid chalk(no mess) or a spray that prevents my hands from sweating. I have no crazy calluses or beat up hands.

I get much better contact/grip and a more pure/real connection of whatever it is I am holding. Equaling better lifts.

*My wedding ring is silicone and is no issue while training

JP10 wrote

Headed to gym later than normal today, almost to the gym my girlfriend texts me says "you forgot your earphones" damnit I was pissed, unwilling to go to the gym without them I turned around and then had to fight some traffic going home to get them(nothing crazy just turned a 5min drive in a 10, but just insult to injury). Just not my day. I couldn't bear to be in the gym without my earphones, especially around 5pm, too many conversations and too many people.

harris69 wrote

This guy....I am 41 (well almost) and I train balls to walls without gloves or straps. Use chalk, and hook grip only..But my recovery is shit but that's for another day. I am not against using straps but only on the last set and when I absolutely need to. Same applies for belt...

harris69 wrote

This guy....I am 41 (well almost) and I train balls to walls without gloves or straps. Use chalk, and hook grip only..But my recovery is shit but that's for another day. I am not against using straps but only on the last set and when I absolutely need to. Same applies for belt...

lsturbointeg wrote

Done this many times! Get distracted sometimes trying to get the family ready to go and I'm heading out the door realizing I forgot my Dre Beats only having to turn around back to the house to get them. Like you too many people talking and the lousy gym music!



Our gym doesn't allow chalk because people don't know how to clean up their shit. Really annoying when that shit gets all over the floor, bar, plates and the equipment which than gets on me

FlaPatsFan wrote

I am shocked at the amount of you guys that use gloves?!?!?. I seriously didn’t think ppl used them anymore.

I have been seriously lifting/training 30 years and never used them. I have always used chalk or liquid chalk(no mess) or a spray that prevents my hands from sweating. I have no crazy calluses or beat up hands.

I get much better contact/grip and a more pure/real connection of whatever it is I am holding. Equaling better lifts.

*My wedding ring is silicone and is no issue while training

FlaPatsFan wrote

1. Then it’s not a real gym, it’s a Fitness center
2. It’s just chalk, it wipes right off

Now_Rudi wrote

Appreciate the advice, this pretty much sums what what I've been thinking and reading.

lsturbointeg wrote

Damn! that's a pretty low calorie deficit. I almost feel like your actually doing more harm than good because of the very low calorie deficit. like someone mentioned here I would up that calorie intake from 300-400 calories at least. your body needs that to get through the day than going to the gym 5 days a week including cardio which consist of 4-4.5 miles. are you taking any supplements? how do your workouts feel cause if I don't eat my workouts suck balls! 5'9 155lbs? from a physical point of view are you tone, muscular? I'm 5'5 165lbs semi built and I still feel like I need maybe 20lbs of more muscle and than I think i'm koscher!


Mid 40's yo!

1MOREMOD wrote

Strange I've never taken my phone or headphones to gym or used gloves before.