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sfwolves78
New member
Hey everyone,
I would greatly apprecaie any info/avice you could shed on my situation. Over the past couple years i lost about 90 lbs (some here and there). When i did this, i didn't understand the common sense principles of losing weight and lost most of it by way of lots and lots of cardio and low carb and calorie diet stunts. Crash diets pretty much. Therefore im left with a lot of fat still and not very much muscle AT ALL (fatty bones). I used to be 6'3'' 315, and im now 6'4'' 245 (gained some fat over christmas break). I workout everyday and do cardio but never see any improvement in either fat loss nor muscle gains. It is very frustrating because im a very self-motivated, hardworking, and patient person, but the work just isnt paying off.
~STATS~
Age: 19
Body: 6'4" 245lbs.
BF: 22%
Bench max two years ago when i started: 375 (football player)
Bench max after losing all the weight: 230 (Not even body weight)
Goals: Bf 11-12%, abs, lean legs, healthy, "beach body" pretty much
~DIET~
Breakfast: 1/2 - 1 Cup oatmeal + a few blueberries + 3 eggwhites
Meal 2: Chicken breast + veggies
Meal 3: Chicken breast + veggies + brown rice (preworkout)
Post workout: protein shake (150 cal) + fruit
Meal 4: Tuna or salmon + veggies
Meal 5: Turkey sandwich on whole wheat with mustard
Supplements: One-a-day weight smart, 3x omega3 pills, protein
*Meals are kinda random, about 3-4 hours apart, sometimes cottage cheese, fruit, etc. here and there during the day.
*Just bought Glutamine today. First time
~ Current Workout~
Mon: Chest/Biceps
Tue: Back/Triceps --Abs
wed: Shoulders/Legs
Thu: Chest/Back --Abs
Fri: Back/Biceps
Sat: Shoulders/Legs --abs
Sun: Rest
~Cardio~
Every night : Elyptical 20-30 mins. then to bike for 20 minutes
With that said, i have these questions:
1.) Should i bulk hard then cut? or strictly keep trying to cut the fat first THEN build the muscle? i can never stick to one or the other because i never see any results after weeks and weeks of training. It's kind of a confusing, viscious cycle of hardwork with no payoff.
2.) What would you do if YOU had my body?
3.) Ive been following a wokout online and the trainer has people on HIIT training for cardio. Warm-up 5 minutes, Sprint 1 minute as hard as you can, Moderate pace 2 minutes. Thats one circuit. He says 3 circuits 3 days a week, gradually building up to 5 circuits 5 times a week. Is this better than elyptical and bike?
PS. the 22% bf is my main concern. Its gotta go. id rather be toned with little muscle than fat with muscle. Ive been fat since 5th grade and im tired of i.
Hopefully all this makes sense. Thanks for looking i really appreciate it.
I would greatly apprecaie any info/avice you could shed on my situation. Over the past couple years i lost about 90 lbs (some here and there). When i did this, i didn't understand the common sense principles of losing weight and lost most of it by way of lots and lots of cardio and low carb and calorie diet stunts. Crash diets pretty much. Therefore im left with a lot of fat still and not very much muscle AT ALL (fatty bones). I used to be 6'3'' 315, and im now 6'4'' 245 (gained some fat over christmas break). I workout everyday and do cardio but never see any improvement in either fat loss nor muscle gains. It is very frustrating because im a very self-motivated, hardworking, and patient person, but the work just isnt paying off.
~STATS~
Age: 19
Body: 6'4" 245lbs.
BF: 22%
Bench max two years ago when i started: 375 (football player)
Bench max after losing all the weight: 230 (Not even body weight)
Goals: Bf 11-12%, abs, lean legs, healthy, "beach body" pretty much
~DIET~
Breakfast: 1/2 - 1 Cup oatmeal + a few blueberries + 3 eggwhites
Meal 2: Chicken breast + veggies
Meal 3: Chicken breast + veggies + brown rice (preworkout)
Post workout: protein shake (150 cal) + fruit
Meal 4: Tuna or salmon + veggies
Meal 5: Turkey sandwich on whole wheat with mustard
Supplements: One-a-day weight smart, 3x omega3 pills, protein
*Meals are kinda random, about 3-4 hours apart, sometimes cottage cheese, fruit, etc. here and there during the day.
*Just bought Glutamine today. First time
~ Current Workout~
Mon: Chest/Biceps
Tue: Back/Triceps --Abs
wed: Shoulders/Legs
Thu: Chest/Back --Abs
Fri: Back/Biceps
Sat: Shoulders/Legs --abs
Sun: Rest
~Cardio~
Every night : Elyptical 20-30 mins. then to bike for 20 minutes
With that said, i have these questions:
1.) Should i bulk hard then cut? or strictly keep trying to cut the fat first THEN build the muscle? i can never stick to one or the other because i never see any results after weeks and weeks of training. It's kind of a confusing, viscious cycle of hardwork with no payoff.
2.) What would you do if YOU had my body?
3.) Ive been following a wokout online and the trainer has people on HIIT training for cardio. Warm-up 5 minutes, Sprint 1 minute as hard as you can, Moderate pace 2 minutes. Thats one circuit. He says 3 circuits 3 days a week, gradually building up to 5 circuits 5 times a week. Is this better than elyptical and bike?
PS. the 22% bf is my main concern. Its gotta go. id rather be toned with little muscle than fat with muscle. Ive been fat since 5th grade and im tired of i.
Hopefully all this makes sense. Thanks for looking i really appreciate it.
