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#2,321 ·
Another day of diet/exercise down. I don't lift on weekends generally, today I did a 2-2.5 mile run and a quick ab circuit. Also a few curls to loosen my arms up. I also tried to up the protein a lot, as i$e suggested. I'll post it here and anyone can critique if they want. Still cutting, but I weighed in today and am only a few day from my goal hopefully. Diet:

Breakfast: Omellete w/ 2 eggs + cheese, 1 peice of toast, 14 OZ of Milk, about 30 grams of protiein by my estimate

-Shake that I split pre and post workout, 40 grams of protein total

Dinner: Chicken cutlet in franchaise sauce, 1.5 cups lettuce + asaparagus, Mozz. cheese and proschute (spelling?), 2 little peices of bread and 1/3 cup pasta.

So, a lot more protein than normal, by my estimate it was about 90-100 grams total. Not too shabby if I do say so myself.
 
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#2,323 ·
Punked Up said:
So, a lot more protein than normal, by my estimate it was about 90-100 grams total. Not too shabby if I do say so myself.
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Still need more. Good start for sure though.
 
#2,326 ·
FUCK IT.

I'm going to try Intermittent Fasting for the rest of my cut, starting tomorrow.

Anyone want me to keep a log?
 
#2,327 ·
Cena's workout/diet here: http://www.muscleandstrength.com/workouts/john-cena-workout-routine

Seems like he does a lot of reps and high volume of exercises. I might give this a go when I get my base all set.

To anyone who cares, no update today. Took a day off from the diet, still went for a run. I felt I deserved it after 5 weeks. I'll be back into the swing of things tomorrow.
 
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#2,328 ·
i$e said:
FUCK IT.

I'm going to try Intermittent Fasting for the rest of my cut, starting tomorrow.

Anyone want me to keep a log?
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Sure, would love to see it.

Think I'll start with this. I'm down 36lbs from January and have added a good amount of muscle mass. I'm basically skinny fat at this point (160lbs). I have some more fat to lose and muscle to tone especially around my stomach. Used to run 4-5X a week, but since hitting 160 I've lost motivation.

How exactly does this work? I get a certain window to eat or something?
 
#2,329 ·
TGO™ said:
Sure, would love to see it.

Think I'll start with this. I'm down 36lbs from January and have added a good amount of muscle mass. I'm basically skinny fat at this point (160lbs). I have some more fat to lose and muscle to tone especially around my stomach. Used to run 4-5X a week, but since hitting 160 I've lost motivation.

How exactly does this work? I get a certain window to eat or something?
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okay I do from 2pm till 8pm. That's my eating window. Only b/c I'm bulking atm and it takes me that long to consume all my calories. If you're going to do that, start w/6 hours eating window. If you do exercise, try not to do heavy cardio b/c you'll just burn muscle. And i posted about it before, look at the youtube link I posted b/c they (Hodgetwins) talk a lot about IF.
 
#2,330 ·
Waratah said:
okay I do from 2pm till 8pm. That's my eating window. Only b/c I'm bulking atm and it takes me that long to consume all my calories. If you're going to do that, start w/6 hours eating window. If you do exercise, try not to do heavy cardio b/c you'll just burn muscle. And i posted about it before, look at the youtube link I posted b/c they (Hodgetwins) talk a lot about IF.
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Those guys are awesome. :lmao

I just want to lose the little bit of fat I have left. After I do that I plan toning. I want to get like 20-30 mins of cardio in a few times a week to help cut the fat as well as continue to lift to keep the muscle I have. I think it's near impossible to lose weight and build muscle at the same time since one involves eating at a deficit and the other involves eating more, correct me if I'm wrong, so I want to balance the two until I cut the fat I want to cut.
 
#2,331 ·
when i came back from uni for the summer i had sadly in the last couple of weeks really gained fat. wasn't fat but had a high body fat percentage and even gained a bit of a double chin. so hit the gym again properly after reuniting w/my friend back home and we take it dead serious. we have a body fat percentage machine in the gym, probably not dead accurate but gives you a decent idea. w/doing very little cardio and doing just weights and progressing, i'm finding myself not only building muscle but losing body fat percentage and not actually losing weight.
 
#2,332 ·
I'm excited for this. It's 6:30am and I haven't really ate anything since like 9-10pm? And I'm about to go to sleep. (I'm on a fucked up sleep schedule that I'm trying to change today) This sounds like a challenge and I like that.
 
#2,333 ·
TGO™ said:
I think it's near impossible to lose weight and build muscle at the same time since one involves eating at a deficit and the other involves eating more, correct me if I'm wrong, so I want to balance the two until I cut the fat I want to cut.
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You're not wrong, although it's possible for a small amount of time if you're an absolute beginner. Forget it later on down the road though, it's all about the bulk/cut cycles there on out.

Really enjoying IF so far, will post after my first 7 days are up to discuss further.
 
#2,335 ·
They're in my 'fucking gay' column.
 
#2,336 ·
#2,338 ·
Did you have the same problem as me w/ the bar hitting the calves on the way up? I had to white flag and go back to fronts after a few sets of that shit.
 
#2,339 · (Edited)
I need help with buidling muscle/losing fat. I am 9.3 stone and basically 'skinny-fat' with around 16% body fat percentage, probably higher now as I have just been sedentary for weeks on end doing nothing at all.

I was aiming for like 10% body fat for now and would re-assess my goals and targets after some time. Anyway, I worked out if I did get down to 10% body fat I'd be like 8 stone something and I think some pounds out of the range of being 'healthy' - and that was providing most of the weight I lost was fat.

My goal was to then build muscle (with as little amount of fat as possible and then depending on how I looked, lose fat to really show the muscle I had gained). I don't know if I should do that or just build straight away even with a fair amount of fat (although somehow I don't weigh that much - probably shows how little muscle I have).

I thought I had everything sorted, I was seeing results and everything you would expect but then I went off track and have never really got back on and although I have my issues/troubles/excuses I really just want to work hard at this. I thought having loads of time off would allow me to spend a lot of time focusing on working out, eating right and perfecting it but it's pretty much done the opposite...

Any help?

tl;dr? Skinny fat/16% bf/build muscle or lose fat first?
 
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