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Posted: 4/12/2015 4:28:27 PM EDT
[#1]
Quoted:
Serious question. I started in May of last year at 225 lbs. Im down to 191 right now. I was down to 180 for a little bit but my hunger got the best of me and Ive gained a little since then. Im 33 y/o and 5'11. Right now Im eating 1800-2000 cals a day. I took a month off over the winter due to being really sick, and 3 weeks late last year due to a shoulder injury. Here are some of my stats so far. Should I be farther along than I am? I can see quite a bit of fat loss in my upper body, but I still have stomach fat that I cant seem to get rid of. squat 3x5 215lbs deadlift 3x5 195 lbs leg press 2x10 225lbs flat bench 3x5 170 lbs with no spotter 20 pullups in a row Non fun answer, further than you were when you started the year. There are some guys that try to add 10lbs additional to each of their lifts over a year period. Your post however, talks about losing fat, which is an awesome goal. However, then you post your lift totals. While not mutually exclusive goals, increasing the amount you lift and losing body fat can be somewhat competitive goals. First, I think you should define your primary goal. Looking at your height and weight, I would pick adding poundage to your lifts as the primary goal and losing fat second. Second, I think you should post up your diet and we can help. Frankly, unless you have some kind of medical condition, your lifts should be higher than that. That will be the difficult part because now you have to figure out if it's the program, your mind or your body. The guys here are more than willing to help, but you do need to define your priority. 
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Posted: 4/12/2015 4:37:41 PM EDT
[#2]
Quote HistoryQuoted:
Non fun answer, further than you were when you started the year. There are some guys that try to add 10lbs additional to each of their lifts over a year period. Your post however, talks about losing fat, which is an awesome goal. However, then you post your lift totals. While not mutually exclusive goals, increasing the amount you lift and losing body fat can be somewhat competitive goals. First, I think you should define your primary goal. Looking at your height and weight, I would pick adding poundage to your lifts as the primary goal and losing fat second. Second, I think you should post up your diet and we can help. Frankly, unless you have some kind of medical condition, your lifts should be higher than that. That will be the difficult part because now you have to figure out if it's the program, your mind or your body. The guys here are more than willing to help, but you do need to define your priority. Quote HistoryQuoted:
Quoted:
Serious question. I started in May of last year at 225 lbs. Im down to 191 right now. I was down to 180 for a little bit but my hunger got the best of me and Ive gained a little since then. Im 33 y/o and 5'11. Right now Im eating 1800-2000 cals a day. I took a month off over the winter due to being really sick, and 3 weeks late last year due to a shoulder injury. Here are some of my stats so far. Should I be farther along than I am? I can see quite a bit of fat loss in my upper body, but I still have stomach fat that I cant seem to get rid of. squat 3x5 215lbs deadlift 3x5 195 lbs leg press 2x10 225lbs flat bench 3x5 170 lbs with no spotter 20 pullups in a row Non fun answer, further than you were when you started the year. There are some guys that try to add 10lbs additional to each of their lifts over a year period. Your post however, talks about losing fat, which is an awesome goal. However, then you post your lift totals. While not mutually exclusive goals, increasing the amount you lift and losing body fat can be somewhat competitive goals. First, I think you should define your primary goal. Looking at your height and weight, I would pick adding poundage to your lifts as the primary goal and losing fat second. Second, I think you should post up your diet and we can help. Frankly, unless you have some kind of medical condition, your lifts should be higher than that. That will be the difficult part because now you have to figure out if it's the program, your mind or your body. The guys here are more than willing to help, but you do need to define your priority. My main goal now is to cut down body fat. |
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Posted: 4/12/2015 7:24:47 PM EDT
[#3]
I think you may be doing something wrong if you can only deadlift 195 3x5 after a year.
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Posted: 4/12/2015 8:44:18 PM EDT
[#4]
Quote HistoryQuoted:
My main goal now is to cut down body fat. Quote HistoryQuoted:
Quoted:
Quoted:
Serious question. I started in May of last year at 225 lbs. Im down to 191 right now. I was down to 180 for a little bit but my hunger got the best of me and Ive gained a little since then. Im 33 y/o and 5'11. Right now Im eating 1800-2000 cals a day. I took a month off over the winter due to being really sick, and 3 weeks late last year due to a shoulder injury. Here are some of my stats so far. Should I be farther along than I am? I can see quite a bit of fat loss in my upper body, but I still have stomach fat that I cant seem to get rid of. squat 3x5 215lbs deadlift 3x5 195 lbs leg press 2x10 225lbs flat bench 3x5 170 lbs with no spotter 20 pullups in a row Non fun answer, further than you were when you started the year. There are some guys that try to add 10lbs additional to each of their lifts over a year period. Your post however, talks about losing fat, which is an awesome goal. However, then you post your lift totals. While not mutually exclusive goals, increasing the amount you lift and losing body fat can be somewhat competitive goals. First, I think you should define your primary goal. Looking at your height and weight, I would pick adding poundage to your lifts as the primary goal and losing fat second. Second, I think you should post up your diet and we can help. Frankly, unless you have some kind of medical condition, your lifts should be higher than that. That will be the difficult part because now you have to figure out if it's the program, your mind or your body. The guys here are more than willing to help, but you do need to define your priority. My main goal now is to cut down body fat. Sounds like you're doing well then. Keep it up.
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Posted: 4/12/2015 9:06:16 PM EDT
[#5]
I couldn't imagine trying to lift heavy on 1800-2000 calories a day.
Since you said the fat loss has stalled, maybe now is a good time to switch things up. I'd focus on eating more and gaining strength/muscle for a few months. After that, another round of fat loss will likely be easier. |
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Posted: 4/12/2015 10:39:37 PM EDT
[#6]
I'd probably clean up the diet again, run about 200 over maintenance and bulk till about 200, then slow cut till about 180 and evaluate your goals again after that.
Btw, 20 pullups seems out of place in your lifts. That is a good amount. |
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Posted: 4/12/2015 10:50:55 PM EDT
[#7]
What lifting program are you following?
Good job on the weight loss so far. Now it's time to start adding muscle. You're going to need more calories once you start lifting heavy. |
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Posted: 4/12/2015 11:00:54 PM EDT
[#8]
Quote HistoryQuoted:
I think you may be doing something wrong if you can only deadlift 195 3x5 after a year. Maybe he started at 130. |
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Posted: 4/12/2015 11:08:03 PM EDT
[#9]
Quote HistoryQuoted:
Maybe he started at 130. Quote HistoryQuoted:
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I think you may be doing something wrong if you can only deadlift 195 3x5 after a year. Maybe he started at 130. If he was doing starting strength and adding only 5#s a week he should be way higher than that even with resetting. And with being able to do 20 pullups at 190#s he should be able to deadlift much more. I don't see what program he is on. |
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Posted: 4/12/2015 11:26:35 PM EDT
[#10]
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I think you may be doing something wrong if you can only deadlift 195 3x5 after a year. I very rarely deadlift. Today was the first time Ive done it in a few months. |
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Posted: 4/12/2015 11:28:44 PM EDT
[#11]
Quote HistoryQuoted:
I very rarely deadlift. Today was the first time Ive done it in a few months. Quote HistoryQuoted:
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I think you may be doing something wrong if you can only deadlift 195 3x5 after a year. I very rarely deadlift. Today was the first time Ive done it in a few months. Well, there's your problem. ETA: And are you on a program or just lifting what you want, when you want? |
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Posted: 4/12/2015 11:30:40 PM EDT
[#12]
Quote HistoryQuoted:
Well, there's your problem. ETA: And are you on a program or just lifting what you want, when you want? Quote HistoryQuoted:
Quoted:
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I think you may be doing something wrong if you can only deadlift 195 3x5 after a year. I very rarely deadlift. Today was the first time Ive done it in a few months. Well, there's your problem. ETA: And are you on a program or just lifting what you want, when you want? Push-Pull-legs chest,shoulders,tri's on push Back,biceps on pull legs |
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Posted: 4/12/2015 11:39:04 PM EDT
[#13]
If you want to lose weight and eventually start adding muscle, then a 5x5 program will be beneficial for you. You'll definitely get a lot stronger through progressive overload. Also you'll have a set workout to follow. Stronglifts 5x5 is a good one. There's even a free app to track/time everything set/workout.
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Posted: 4/12/2015 11:52:04 PM EDT
[#14]
I weigh the same as you and am one inch shorter, my lift 75% greater than yours. My pull-ups half. Next year they will be much higher
Your lifts are weak, but I can tell by the way you're describing them why. Your normal gym lifting. Do you want to be strong or do your want to be slim ? If you want to be strong do Starting Strength , maybe a year later another program like greyskull. Once you're strong get slim if you even care by then. BTW don't do multiple sets on deadlift. That's not really the point. |
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Posted: 4/12/2015 11:55:08 PM EDT
[#15]
Quote HistoryQuoted:
I weigh the same as you and am one inch shorter, my lift 75% greater than yours. My pull-ups half. Next year they will be much higher Your lifts are weak, but I can tell by the way you're describing them why. Your normal gym lifting. Do you want to be strong or do your want to be slim ? If you want to be strong do Starting Strength , maybe a year later another program like greyskull. Once you're strong get slim if you even care by then. BTW don't do multiple sets on deadlift. That's not really the point. I want to get rid of this belly fat before anything to be honest. |
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Posted: 4/12/2015 11:57:24 PM EDT
[#16]
Quoted:
Serious question. I started in May of last year at 225 lbs. Im down to 191 right now. I was down to 180 for a little bit but my hunger got the best of me and Ive gained a little since then. Im 33 y/o and 5'11. Right now Im eating 1800-2000 cals a day. I took a month off over the winter due to being really sick, and 3 weeks late last year due to a shoulder injury. Here are some of my stats so far. Should I be farther along than I am? I can see quite a bit of fat loss in my upper body, but I still have stomach fat that I cant seem to get rid of. squat 3x5 215lbs deadlift 3x5 195 lbs leg press 2x10 225lbs flat bench 3x5 170 lbs with no spotter 20 pullups in a row Are you doing real pull-ups? Arm full extension, chin over bar? |
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Posted: 4/12/2015 11:58:37 PM EDT
[#17]
Quote HistoryQuoted:
I want to get rid of this belly fat before anything to be honest. Quote HistoryQuoted:
Quoted:
I weigh the same as you and am one inch shorter, my lift 75% greater than yours. My pull-ups half. Next year they will be much higher Your lifts are weak, but I can tell by the way you're describing them why. Your normal gym lifting. Do you want to be strong or do your want to be slim ? If you want to be strong do Starting Strength , maybe a year later another program like greyskull. Once you're strong get slim if you even care by then. BTW don't do multiple sets on deadlift. That's not really the point. I want to get rid of this belly fat before anything to be honest. Then diet is your priority. I'd look into a better lifting program, fix the diet, and you'll be GTG. |
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Posted: 4/13/2015 12:03:58 AM EDT
[#18]
You can probably add weights a lot faster than you are as long as your form is good.
Doing SL5x5 after two months my squat was at 225x5x5, bench was 185x5x5, OHP 110x5x5, row 145x5x5, deadlift 340x5. Pre-workout, protein powder and creatine are your friends. |
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Posted: 4/13/2015 6:51:40 AM EDT
[#19]
Quote HistoryQuoted:
Push-Pull-legs chest,shoulders,tri's on push Back,biceps on pull legs Quote HistoryQuoted:
Quoted:
Quoted:
Quoted:
I think you may be doing something wrong if you can only deadlift 195 3x5 after a year. I very rarely deadlift. Today was the first time Ive done it in a few months. Well, there's your problem. ETA: And are you on a program or just lifting what you want, when you want? Push-Pull-legs chest,shoulders,tri's on push Back,biceps on pull legs You need to get on a program or you are just wasting your time with the lifting. But if you want to lose fat you need to get your diet right first. And that's not just eating less. It's eating less and the right stuff proportion of macro nutrients. |
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Posted: 4/13/2015 7:54:18 AM EDT
[#20]
What is a good program for people trying to cut?
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Posted: 4/13/2015 7:57:39 AM EDT
[#21]
You sound a lot like me, same height, similar weight, about the same kcal count when I bother to watch it. (i.e. when I'm not on a strength program which is like, never.)
May I make a suggestion? Spend 6 weeks on a lifting program, and add some power movements if you can. If you're just after a six pack, the only way you're going to get there is a combination if increasing your resting metabolic rate and decreasing your caloric intake. The belly is the natural place for your body to store fat, on a man it'll be the last place it disappears from...that's just biology and there's no way around it. |
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Posted: 4/13/2015 8:49:47 AM EDT
[#22]
Quote HistoryQuoted:
What is a good program for people trying to cut? Cutting and a strength programs are counter productive. With your numbers where they are you could do Starting Strength or Stronglifts. Like Rex said put on some muscle. And eat lots of protein. One gram per lb of body weight is a good rule of thumb to gain strength. |
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Posted: 4/13/2015 9:38:03 AM EDT
[#23]
Push Pull Legs is a legit program and good for cutting. Break it down a bit better on exactly what you are doing on it.
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Posted: 4/13/2015 9:38:30 AM EDT
[#24]
I'm about your age, and started again after a decade about a year ago. I lost 40 pounds of fat and increased my strength from about
squat 300ish to 435 bench 200ish to 300 DL 300ish to 435 OHP 135ish to 205 Other lifts as well had similar increases. I don't expect huge increases for the next year b/c a lot of that was noob gains. It's hard to say if you've gained enough b/c I didn't see your starting numbers. But for your first year you should have a lot of gains from your starting numbers. Much of my gains came after losing weight, at which point I went on a high calorie diet. No doubt that eating is everything. Eat more, lift more, get bigger. Eat less, lose weight. Priorities. Mine has been getting stronger. If I wanted to just develop a six pack, I would go on a paleo style diet, or close to it. My wife does a paleo style diet, but with a lot of brown rice. And you can see every ab muscle she has. Whether she lifts a weight or not. |
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Posted: 4/13/2015 11:48:01 AM EDT
[#25]
Quote HistoryQuoted:
I'm about your age, and started again after a decade about a year ago. I lost 40 pounds of fat and increased my strength from about squat 300ish to 435 bench 200ish to 300 DL 300ish to 435 OHP 135ish to 205 Other lifts as well had similar increases. I don't expect huge increases for the next year b/c a lot of that was noob gains. It's hard to say if you've gained enough b/c I didn't see your starting numbers. But for your first year you should have a lot of gains from your starting numbers. Much of my gains came after losing weight, at which point I went on a high calorie diet. No doubt that eating is everything. Eat more, lift more, get bigger. Eat less, lose weight. Priorities. Mine has been getting stronger. If I wanted to just develop a six pack, I would go on a paleo style diet, or close to it. My wife does a paleo style diet, but with a lot of brown rice. And you can see every ab muscle she has. Whether she lifts a weight or not. Pretty sure this isn't true. #trainingmyths |
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Posted: 4/13/2015 11:49:05 AM EDT
[#26]
Quote HistoryQuoted:
Pretty sure this isn't true. #trainingmyths Quote HistoryQuoted:
Quoted:
I'm about your age, and started again after a decade about a year ago. I lost 40 pounds of fat and increased my strength from about squat 300ish to 435 bench 200ish to 300 DL 300ish to 435 OHP 135ish to 205 Other lifts as well had similar increases. I don't expect huge increases for the next year b/c a lot of that was noob gains. It's hard to say if you've gained enough b/c I didn't see your starting numbers. But for your first year you should have a lot of gains from your starting numbers. Much of my gains came after losing weight, at which point I went on a high calorie diet. No doubt that eating is everything. Eat more, lift more, get bigger. Eat less, lose weight. Priorities. Mine has been getting stronger. If I wanted to just develop a six pack, I would go on a paleo style diet, or close to it. My wife does a paleo style diet, but with a lot of brown rice. And you can see every ab muscle she has. Whether she lifts a weight or not. Pretty sure this isn't true. #trainingmyths Agreed. There's no way that's true. Need pics or he's a liar. |
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Posted: 4/13/2015 12:10:04 PM EDT
[#27]
Quote HistoryQuoted:
Agreed. There's no way that's true. Need pics or he's a liar. Quote HistoryQuoted:
Quoted:
Quoted:
I'm about your age, and started again after a decade about a year ago. I lost 40 pounds of fat and increased my strength from about squat 300ish to 435 bench 200ish to 300 DL 300ish to 435 OHP 135ish to 205 Other lifts as well had similar increases. I don't expect huge increases for the next year b/c a lot of that was noob gains. It's hard to say if you've gained enough b/c I didn't see your starting numbers. But for your first year you should have a lot of gains from your starting numbers. Much of my gains came after losing weight, at which point I went on a high calorie diet. No doubt that eating is everything. Eat more, lift more, get bigger. Eat less, lose weight. Priorities. Mine has been getting stronger. If I wanted to just develop a six pack, I would go on a paleo style diet, or close to it. My wife does a paleo style diet, but with a lot of brown rice. And you can see every ab muscle she has. Whether she lifts a weight or not. Pretty sure this isn't true. #trainingmyths Agreed. There's no way that's true. Need pics or he's a liar. Did you just quote and agree with yourself? 
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Posted: 4/13/2015 12:43:37 PM EDT
[#28]
Quote HistoryQuoted:
Cutting and a strength programs are counter productive. With your numbers where they are you could do Starting Strength or Stronglifts. Like Rex said put on some muscle. And eat lots of protein. One gram per lb of body weight is a good rule of thumb to gain strength. Quote HistoryQuoted:
Quoted:
What is a good program for people trying to cut? Cutting and a strength programs are counter productive. With your numbers where they are you could do Starting Strength or Stronglifts. Like Rex said put on some muscle. And eat lots of protein. One gram per lb of body weight is a good rule of thumb to gain strength. Will switching to SS help me if I'm already doing those lifts in my routine? |
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Posted: 4/13/2015 1:07:19 PM EDT
[#29]
Quote HistoryQuoted:
Did you just quote and agree with yourself? Quote HistoryQuoted:
Quoted:
Quoted:
Quoted:
I'm about your age, and started again after a decade about a year ago. I lost 40 pounds of fat and increased my strength from about squat 300ish to 435 bench 200ish to 300 DL 300ish to 435 OHP 135ish to 205 Other lifts as well had similar increases. I don't expect huge increases for the next year b/c a lot of that was noob gains. It's hard to say if you've gained enough b/c I didn't see your starting numbers. But for your first year you should have a lot of gains from your starting numbers. Much of my gains came after losing weight, at which point I went on a high calorie diet. No doubt that eating is everything. Eat more, lift more, get bigger. Eat less, lose weight. Priorities. Mine has been getting stronger. If I wanted to just develop a six pack, I would go on a paleo style diet, or close to it. My wife does a paleo style diet, but with a lot of brown rice. And you can see every ab muscle she has. Whether she lifts a weight or not. Pretty sure this isn't true. #trainingmyths Agreed. There's no way that's true. Need pics or he's a liar. Did you just quote and agree with yourself? You suck at this game. 
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Posted: 4/13/2015 1:11:33 PM EDT
[#30]
Quote HistoryQuoted:
Will switching to SS help me if I'm already doing those lifts in my routine? Quote HistoryQuoted:
Quoted:
Quoted:
What is a good program for people trying to cut? Cutting and a strength programs are counter productive. With your numbers where they are you could do Starting Strength or Stronglifts. Like Rex said put on some muscle. And eat lots of protein. One gram per lb of body weight is a good rule of thumb to gain strength. Will switching to SS help me if I'm already doing those lifts in my routine? Starting Strength isn't just a selection of exercises. It's a program. It tells you what to do, when to do it and how much to do. Huge difference. I'd follow SS for 4-6 months without the GOMAD, but dial in your diet so you're eating enough protein and fat to gain muscle. No cardio for 2 months. Add HIIT after 2 months. In my opinion, it's easier to see muscle definition when you've actually got some muscle to see. |
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Posted: 4/13/2015 1:17:18 PM EDT
[#31]
Quote HistoryQuoted:
You suck at this game.
Quote HistoryQuoted:
Quoted:
Quoted:
Quoted:
Quoted:
I'm about your age, and started again after a decade about a year ago. I lost 40 pounds of fat and increased my strength from about squat 300ish to 435 bench 200ish to 300 DL 300ish to 435 OHP 135ish to 205 Other lifts as well had similar increases. I don't expect huge increases for the next year b/c a lot of that was noob gains. It's hard to say if you've gained enough b/c I didn't see your starting numbers. But for your first year you should have a lot of gains from your starting numbers. Much of my gains came after losing weight, at which point I went on a high calorie diet. No doubt that eating is everything. Eat more, lift more, get bigger. Eat less, lose weight. Priorities. Mine has been getting stronger. If I wanted to just develop a six pack, I would go on a paleo style diet, or close to it. My wife does a paleo style diet, but with a lot of brown rice. And you can see every ab muscle she has. Whether she lifts a weight or not. Pretty sure this isn't true. #trainingmyths Agreed. There's no way that's true. Need pics or he's a liar. Did you just quote and agree with yourself? You suck at this game.
LOL. No ab pics, but . . . . 
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Posted: 4/13/2015 1:24:17 PM EDT
[#32]
Hand in the air, I solemnly swear, LawyerUp's better half is a 1, so if he says you can see her abs I believe him.
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Posted: 4/13/2015 1:54:41 PM EDT
[#33]
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Hand in the air, I solemnly swear, LawyerUp's better half is a 1, so if he says you can see her abs I believe him. I assume you're talking about her waist size, but there's multiple ways that could be construed... 
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Posted: 4/13/2015 2:29:28 PM EDT
[#34]
Quote HistoryQuoted: I assume you're talking about her waist size, but there's multiple ways that could be construed... Quote HistoryQuoted: Quoted: Hand in the air, I solemnly swear, LawyerUp's better half is a 1, so if he says you can see her abs I believe him. I assume you're talking about her waist size, but there's multiple ways that could be construed... |
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Posted: 4/13/2015 3:39:26 PM EDT
[#35]
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I operate on the only scale that matters: Binary. 1, or 0. All this "She's an 8" or whatever needlessly complicates things. 1, or 0. Quote HistoryQuoted:
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Hand in the air, I solemnly swear, LawyerUp's better half is a 1, so if he says you can see her abs I believe him. I assume you're talking about her waist size, but there's multiple ways that could be construed... I've tried to explain this to my wife. That guys operate on "would I screw her or not" when meeting or seeing a woman. We may try to dress it up a little so we don't appear so crude, but that's what we actually mean. |
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Posted: 4/13/2015 4:02:56 PM EDT
[#36]
Quote HistoryQuoted: I've tried to explain this to my wife. That guys operate on "would I screw her or not" when meeting or seeing a woman. We may try to dress it up a little so we don't appear so crude, but that's what we actually mean. Quote HistoryQuoted: Quoted: I operate on the only scale that matters: Binary. 1, or 0. All this "She's an 8" or whatever needlessly complicates things. 1, or 0. I've tried to explain this to my wife. That guys operate on "would I screw her or not" when meeting or seeing a woman. We may try to dress it up a little so we don't appear so crude, but that's what we actually mean. So I slapped him up-side the head and said "Number one, you're no prize and Number two, a 7 in the hand is worth a 100 dimes in the bush what the fuck is wrong with you. 1 or 0, man." |
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Posted: 4/13/2015 4:04:17 PM EDT
[#37]
Sorry to derail your thread, OP.
You probably should get stronger, have a regimented strength program with the "big three" and some dynamic lifts. If you're not doing deads once a week like I don't even know what to say. Except, you know, you should be:  |
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Posted: 4/15/2015 6:46:20 PM EDT
[#38]
not sure if anyone has brought this up, have you had your T levels checked? If you have low T that can hinder weight loss and strength gains of course.
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