Ask me anything about Losing fat and getting ripped

[Black Ball]

Fam,

Just doing a real quick count of what you posted you are getting 117 grams of protein at 195 pounds when it should be closer to 160 minimum. Combined with all of that HITT you are likely tearing your muscle to shreds

That is also roughly 1800-1900 cals. You basically aren't eating enough IMO in general, no way you should be below 2000 cals at your height/weight.

Are you lifting?

I lift everyday except Sundays.

Monday/Thursday: Back/Shoulders/Tri's [3 sets Lat Cable Rows], [3 sets Lat cable pulldowns] [3 sets cable pulldown for tris] [3 Sets machine shoulder press]

Tuesday/Friday: Legs [4 Sets Leg Press] [3 sets Leg curls] [3 sets Leg Extensions]

Wednesday/Saturday: Chest & Bi's [9 Sets of Bench Press] [3 sets Machine Incline Press] [3 sets dumbell curls]

Everyday except Wednesday/Saturday [300 pushups 4x75]

Everyday: Abs [2x20 Vertical Leg raise] [2x20 Vertical Knee raise] [4x100 crunches on ab roller] [4x30 weighted oblique crunches] [4x30 weighted machine ab crunches]


My upper body is big & muscular. My legs are skinny as shyt though with definition.

I pyramid on the benchpress. I top out at 315 2setsx3reps 4reps if I'm feeling strong that day.

 

[The ADD]

I lift everyday except Sundays.

Monday/Thursday: Back/Shoulders/Tri's [3 sets Lat Cable Rows], [3 sets Lat cable pulldowns] [3 sets cable pulldown for tris] [3 Sets machine shoulder press]

Tuesday/Friday: Legs [4 Sets Leg Press] [3 sets Leg curls] [3 sets Leg Extensions]

Wednesday/Saturday: Chest & Bi's [9 Sets of Bench Press] [3 sets Machine Incline Press] [3 sets dumbell curls]

Everyday except Wednesday/Saturday [300 pushups 4x75]

Everyday: Abs [2x20 Vertical Leg raise] [2x20 Vertical Knee raise] [4x100 crunches on ab roller] [4x30 weighted oblique crunches] [4x30 weighted machine ab crunches]


My upper body is big & muscular. My legs are skinny as shyt though with definition.

Fam, you aren't eating enough for that activity level IMO

 

[Black Ball]

Fam,

Just doing a real quick count of what you posted you are getting 117 grams of protein at 195 pounds when it should be closer to 160 minimum. Combined with all of that HITT you are likely tearing your muscle to shreds

That is also roughly 1800-1900 cals. You basically aren't eating enough IMO in general, no way you should be below 2000 cals at your height/weight.

Are you lifting?

Naw I'm eating more than that though. I'm probably not getting enough protein. But If I'm still hungry after dinner, I will eat a piece of bread with Peanut butter on it. God forbid I have any sort of nuts in the house. Then shyts will be annihilated. When I'm being disciplined, my weight will drop to 192, which is too low for me.

Basically I need to find a balance with my eating & cardio work. I use my cardio as a crutch to make up for bad eating, because I love to eat breh. I used to weigh 320lbs.

 

[The ADD]

Naw I'm eating more than that though. I'm probably not getting enough protein. But If I'm still hungry after dinner, I will eat a piece of bread with Peanut butter on it. God forbid I have any sort of nuts in the house. Then shyts will be annihilated. When I'm being disciplined, my weight will drop to 192, which is too low for me.

Basically I need to find a balance with my eating & cardio work. I use my cardio as a crutch to make up for bad eating, because I love to eat breh. I used to weigh 320lbs.

I think you know the answer fam. You gotta get more whole foods in especially protein

 

[Demonic Jenkins]

My breakfast with the oatmeal and omelet is about 1,200 calories, my lunch (usually sweet potato, chick breast and veggies) is about 400, my dinner (sweet potato or brown rice/flank steak or fish/veggies) is about 500, right there you've hit 2,000. PLus my post workout shake, 250 cals. If im hungry throughout the day, I'll snack on some plain natural or roasted almonds, or even a slice a whole/multigrain bread with a slab of almond butter or peanut butter (usually around 10am when im at work starving). Make sure not to exceed 1/3 cup of almonds at a time though. Other than that, if you're short cals, just stick to almonds (good fats) or good carbs (extra oatmeal, extra sweet potato). But really, if you're trying to cut, you should be eating at a deficit. Even subtracting a few hundred cals from your daily maintenance will shred you up in no time. But again, you should focus on your lifts too if youre trying to get bigger, ripped. Increase reps to shred out, heavy weight and low reps to bulk.

Ahh...I see. So technicallynyou only have 3 "real meals" per day and just fill the rest out with little snacks like almonds/extra oats/rice cakes/etc?

Man that's a big breakfast not sure I can even eat all that at one sitting...I've been doing your oatmeal recipe and that shyt has me full already before adding a omelette or anything else lol...I am smaller than you by weight I assume though. I've been eating the chicken breast/fish+veggie+brown rice/sweet potatoes like 3 times a day (the last meal I don't eat a carb though). Maybe I should cut it to two and just snack.

My maintenance is supposedly around 2,500....I've been getting 1900-1950 for a week..I just want to make sure I'm not losing muscle while trying to cut. As of right now my reps are looking the same and I'm at 173 as of today down from 176. Definitely see my abs coming through more.

 

[nalej]

Damn brehs I need to get my diet game right. My Diet is shyt

Breakfast: 10g Protein PowerBar(230 Cals)

Bolthouse Farms Coffee Proten shake: 16g Protein (190 Cals)


Lunch:
1 Cup Bolthouse Farms Fruit Smoothie


1 10g Protein Bar (190 Cals)
1 Fiber One Bar (130 Cals) 7g Protein

Dinner:
2 Footlong Turkey Subs with cheese & Veggies.

This if I'm being good & disciplined enough not to beast some dessert and or potato chips.

On the weekends, I kind of lose my mind brehs. I will starve all day and beast some Pizza or In & Out or some other reckless shyt for dinner.

you need to read up on macros, how they work and calculate yours. your diet is all over the place and you aren't getting enough protein.

 

[Mr Hate Coffee]

snip

How are you cooking your meats? I see grill marks.. and not them shytty George Foreman ones either.

 

[seemorecizzy]

Hey Breh's,

I always lurk these threads, but I could never remember my password to log in & post. Judging from the posts here, the common goal is losing fat. Everyone wants a 6pack, but many don't know what foods to eat to achieve this. Getting ripped isn't as hard as you may think.

Diets here are looking flabby & sick, so ask me what you want to know, and I'll critique accordingly. I dont know how to embed, check my instagram for pics: warren_ripped

fam i see you mentioned before that you do 200 sit ups a day. how do you organize that? you do them all in one sitting? before bed? or you space it out throughout the day?

also, are you lifting heavy

Too vague of a question, but the obvious answer is to bulk and lift heavy. Weight is a function of pure science, calories in vs calories out. If you eat more calories than you burn, you will gain weight - if you lift heavy, the excess weight will turn into muscle. There are 3,500 calories in a pound, so eating 500 more calories than you burn daily (find a weight maintenance calculator on google), will allow you to gain 1lb weekly, or 4lbs per month. Lift heavy and consistently, and stay away from excess cardio. Also, try some of the weight gainers out there as they will assist in getting you to your daily caloric requirement.

fam i see you mentioned before that you do 200 sit ups a day. how do you organize that? you do them all in one sitting? before bed? or you space it out throughout the day?

also, are you lifting heavy to get between 8-10 reps or are you doing the less weights more reps route? cause i keep hearing you need to do more reps to get ripped but u look like u can push heavy weights

 

[The ADD]

How are you cooking your meats? I see grill marks.. and not them shytty George Foreman ones either.

This shyt right here is a game changer:

Lodge 10.5" Square Grill Pan : Target

 

[RTF]

The Foreman's are legit as long as you don't get the cheapest ones. Mid-range and better will do the job to a good standard.

 

[imirza]

@Kasino416 : Which Brand of Brown Rice, Sweet Potatoes, & Oatmeal do you use? I want to make sure that I get the right ones, as so many Brands these days are misleading by their packaging.

 

[Stuntone]

I'm shaped damn near exactly like this, with bigger shoulders and love handles. I'm 6'2, 222lbs. Never worked my legs, no gluts or back muscles, use to have a 6 pk 10yrs ago, before I knew how popular there were. I just experienced a back injured last week playing basketball. Doctor said I need to work on my core. My back is slowly recovering. I was about 190lb for the longest. Starting lifting and eating a few years ago and shot up the 220. I want to get back down to like 205. I want to make my legs, core, butt and abs stronger. I want to start of slow because of my lower back issue . Help me please

 

[Huellz Santana]

no homo, but this nikka is what the smiley was invented for. got me lookin at @krackdagawd like

I'm bout to try this diet off the strength of his results.​

 

[krackdagawd]

no homo, but this nikka is what the smiley was invented for. got me lookin at @krackdagawd like

I'm bout to try this diet off the strength of his results.​

da fuq I have to do with this?

 

[The ADD]

Shyt just went left