posted Sun, 10/15/2017 - 15:29
2400
Lean Mass
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What's a good way and cycle to put on good size and weight but to also stay lean? Have always had trouble getting lean I'm 5'10 210 and around 25% BF currently would greatly appreciate the info!
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My condolences on your losses. As to the first step in getting lean, STOP eating added sugars and lower the carb intake. Start drinking a gallon of water a day. Next step is doing some high intensity training (HIIT) at least once per week. I do it three times per week, but I always rest the next day. Join a boxing club, and I guarantee if you drop the sugar and train 3 - 4 times a week in a year you will be around 10% BF or less. One more thing, I will preempt with a NO HOMO, go for hour long walks at least 4 times a week. I lost 50lbs just by cutting the sugar and walking everyday, and when I craved sugar I just drank more water or ate chicken. Stay positive and you will get there. BTW, you can still grow as long as you keep the carb intake to just before and during the HIIT as it will protect the muscle and give you the energy to drive through to the lifting.
Best thing I would recommend right now would be to drop some BF first and then focus on building the muscle and minimizing additional fat gain after that by using some type of cyclic bulking diet. It is a proven fact that you will build muscle at a faster rate if you can start off your muscle building adventure with a lower body fat. I have a bunch of fat loss protocols and bulking protocols in my profile. Just look over some of them and get back with any questions.
Probably start off with one of these
https://www.eroids.com/forum/training-nutrition-diet/weight-loss/your-fi...
https://www.eroids.com/forum/training-nutrition-diet/weight-loss/the-fas...
and then when you weight is closer to where you want it to be then start thinking about building some serious mass following one of these bulking strategies. Off-cycle I prefer the cyclic bulking approach and the other if running a cycle.
https://www.eroids.com/forum/general/general-talk/the-key-to-quality-mas...
https://www.eroids.com/forum/general/general-talk/i-know-my-tdee%E2%80%A...
You are going to have lot of cardio in this journey, so make sure you do it right.
https://www.eroids.com/forum/training-nutrition-diet/weight-loss/when-to...
Just read your post of HIIT and steady state. I am glad to see you and I are on the same page. I was just about to add steady state running after completing HIIT jump rope sessions. I always do HIIT jump rope before I lift, and I am always downing a protein shake during those sessions to keep my muscles from turning into fuel. Much respect. +1
good to see you're back!
There is a post on here by makwa."how to lose ten pounds",use the search feature and read it.I was 380 when I read it.I followed it for two years and lost 150 pounds.I have since put on about 40 but it was a life changer.Diet change and cardio was it for the most part.I did start TRT eventually and completely changed my body.
Awesome thanks so much will most definitely check it out, really need to get my diet in check and cardio has always been my weakness so both I really need to focus on.
Most cardio is boring,you can however make it exciting.Stick with HIIT.Wind sprints,wind gates and such.You get so much more bang for time spent.I know a lot of people make fun of it, but cross fit can also be fantastic cardio.Kickboxing,boxing,jujitsu,and wrestling is fat cutting magic,and fun as opposed to the treadmill.Remember though fitness is achieved through work and weight loss is achieved in the kitchen.Good luck Brother.
AnonYou're right with the kickboxing, boxing, wrestling ect. 5 minutes grappling on the mat with either a heavy bag or a partner is far greater cardio than running. If you want to test your endurance/lung capacity do this or play bull in the ring with 5 buddies..... No homo
Lean meals, good workouts and enough/right cardio are the basics for lean mass !
All the best brother!
All the feedback has been awesome thanks everyone, honestly over the last couple of years my diet and training has been horrible, lost my daughter in 2014 and lost my wife October of 2016 so haven't been in the right mind but trying to get back into a healthy lifestyle for my son so I can be here for him. I would like to stay around 200-205 after I drop the BF% any advice for diets foods eating times etc ...? Thanks
You are teaching your son how to handle some bad shit .. good on you Green. I was gonna add to the post but it seems like you've been given some good advice and options .. keep in mind everyone is a bit different and you will have to find what works for you. The biggest mistake I see is that when people are trying to drop fat and keep their muscle mass is that their cardio is too INTENSE and they take their heart rate too high to burn fat ... fat burning occurs in the lower ranges. Honestly my cardio is so light that I am sure people wonder why I bother lol. but it works so find what works and use it until your body adjusts and then change it up.
Wow man so sorry to hear this:( I’ve been there too. From beginning of 2015 to feb 2016 I lost my uncle to drinking himself to death, in May 2015 my brother committed suicide to massive drug cocktail injection, feb 2016 my other brother committed suicide on a beach in Brazil. In between I got a dui. It was a dark time for me, I was depressed for years, it’s normal to feel that way. I stopped hanging out with friends, got quite and keep to myself. It was hard to go to the gym and do things I enjoyed and wasn’t sure I would ever snap out of it. You have to keep fighting brother. Eventually there will be a light and you’ll start focusing on the beauty of life again. It will take a long time, that’s OK. I’m finally getting back to myself now and trying to conquer life again.
If you need anything shoot me a FR and I would be happy to chat.
Nice to hear you pulled yourself out ... don't ever quit .. most people don't know the impact they have on the people you meet. you might be amazed ..
Thanks! A lot changed for me that year. I’ve been on a mission to be nice to everyone and it really makes a difference like you said. I feel good everyday and people are kind of shocked when you do nice things for them!
It’s worth it all for that son... there’s nothing he needs more than a daddy after all he’s been through! Listen man we can & encourage you & give you some advice as long as you put the work in. Do you use an app or anything to keep track of what you’re eating?
I'm definitely going to put in the work and do everything I can but the advice has been a great start for this journey! No I don't, do you have any apps you would recommend?
AnonGood on you man, taking advice like someone who wants to succeed will succeed. These guys wouldnt give you any bunk information. It would be cool if you started a before and after and posted your progress.
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Thanks bro I will definitely post more as my progress goes on will take some pics before in the middle and at the end. I know everyone is different as far as what works for them so taking every bit of advice seriously and to see what works for me.
My fitness pal is great & also my plate. I prefer my fitness pal. Keeping track of macros such as calories, carbs, fats & proteins is a perfect start to losing & managing body fat. My fitness pal keeps it easily sorted out. All you do is either scan the barcode on the food/drink, pull from the list or manually put it in. It’s simple bro
I have found myfitness pal to be the best.
X2 for My Fitness Pal. It's the best. (and FREE!)
Yes sir.. glad you like it!
AnonThe app is pretty good, I like how easy it is to use. The barcode picks everything up which was surprising and things like Chik fil a all you do is plug in each item and it has the menu, it even picked up all the vitamins I take, i just added them as snacks. I ended the day with surprising numbers. I need to step it up, it says I'll gain 7.5lbs in 5 weeks if I eat this way everyday.
378g Carbs
194g fat
262g Protien
4,605 calories
That’s exactly why I recommend keeping track some way & the app seems less time consuming. Most everyone who uses it is surprised the first week exactly what they’re taking in!!
Dude not gonna lie that app is awesome!! I like how you can scan stuff and inputs it for you, some stuff I see will have to be manually put in but makes it so much easier again thanks!!
You can put some stuff in manually & save it.... that way you can just click the next time. It’s an awesome way to see how you’re keeping goals. Most are surprised at how many carbs & calories they are actually taking in because they do guess work & also how few protein they’re actually getting. I eat as much of my goal protein as possible instead of shakes unless I have to. Protein is needed to help lose body fat & build muscle!!
Ok cool yeah I have been playing with it seeing all the different options. I just have the basic one but think I might buy the full version looks like there is so much more you can do with it. Yeah I have never been a big shake person unless I didn't have time, have always preferred eating instead but yeah last few years have been not so good. But my little man is the reason I still wake up every morning and wanna get healthy so I can be around to see him grow up!
Awesome bro will most definitely be checking it out sounds easy enough to use I'm getting super pumped to start my new journey!
AnonYou sound like a NASCAR driver sponsored by My fitness pal lol. You sold me on it, I'm going to check it out.
& now I got the Primus song stuck in my head LOL :))
Bahahahaha... I’d love to drive nascar just one time & I would love to be sponsored!! Lol
Seriously though, I think you will like it :-)
I'm sorry for all the troubles that you have gone through, I understand because I've gone through my own which is how I got heavy in the first place. That being said you don't want to add more testosterone to your system until your life can handle it.
It's a lot more complicated than what foods to recommend her what time to eat them. My diet plan is set up on the spreadsheet with the pie chart at the bottom. So I know my percentages are all correct. I would post all of your stats in the nutrition section and asked one of the veterans to help you set up a plan.
Thanks so much and sorry for your tough times also not easy and can definitely put you health to a test and move went to crap but understandable I will most definitely check out the nutrition section thanks for all the help!!
Fr sent
Cut down to 190lb first and THEN worry about this bro. Not being a jerk about it but don't worry about the "staying lean on cycle" when your not able to run it yet.
That set aside. Just keep it simple and look at compounds that are mild in estrogen/water retention. You can't stay lean on certain compound and others will actually help you. But the fact is we all know the diet is going to be the number one thing to help you stay lean on a cycle. Regardless what dosages you run or what compounds you run, it's going to all come down to your food/calorie intake.
Figure out your maintenance calorie intake. Then -500 from it and build a diet plan. You can drop the 20lb you need to lose in no time at all if you do it correctly. Then if you come back here and ask the same question I will be more than happy to help you answer it!
Trust me, I'm someone that was more than 25% body fat. So I'm 100% confident I know what I'm talking about.
X2... Good advice & perfect example
The best way would be to cut down first because to really put on size you have to be willing to lose the abs and put on some fat. Bike sprints are a favorite of mine for cutting up.
Body makeup is determined totally by diet and what I eat may not work for you. I've spent years experimenting with food to see what my body tolerates or responds well to.
What's your diet like? How's your Training regime? Cycle history?
A lot of that is genetics imo but dialing in your diet and training are key
AnonHow long have you been lifting and what's your diet consist of? What's your goals aside from "lean mass"?