+ 2 Bros I need help
(spoiler I really let myself go bros im sorry)
Ok i injured my pectoral / tore it and have been in recovery for about 3 months now. doc told me to not work out for a while (basically an entire 3 fucking months). I have been gaining weight and losing muscle mass. I became demotivated cause i was losing it and the missus divorced me but whatever thats life right. I am back into the gym now and on standard prescribed trt 75mg of test E every week. Im not lookin to do a cycle for a while all I want to do is drop the fat so I feel better about myself.
Current stats 176lbs 5'8 and im probably like 25-27%bf right now, My goal bodyfat is about 15% bf. I wanna see if I have it right with you guys. Macros and cals are gonna be 180P 203C and 83F or about 2300-2400cal. Im gonna do about 40 min of weight and 50-60min of LISS cardio ED. in about a 10 week frame would I hit those numbers with my current plan?
- Bookmark
- 2
- 0
I would agree with Brithojen, find your tdee and go 500 below, readjust each week as you loose weight.
If you start at 2300 where will you go in 2 months time? 1,800? You’ll only end up yo yo dieting again and cheating as that’s much to low for you stats and active level
Look up Makwa and his cutting articles. How to drop 10 pounds of fat fast, your first cutting diet, and embrace the burn workout comes to mind
thank you bro and to all the other legends that are currently giving me advice with how I should go about this
We have all been going at it in the gym for years bro me , you everyone in these forums
Over the past 12 years of me being in the gym , anytime I've been injured or had to take extended time off and I lose gains getting that skinny lean fat look that fucking sucks.
I know that when I get started back it will take me 3 solid months of diet and hard gym time to get back to the ok now I can see results I'm motivated phase .
All this depending on how much time you took off, but typically 3 months is my sweet spot before I start seeing real results.
I havent been to the gym since late October I broke my hand then some family shit happened then covid. I have eaten like shit and have lost tons of muscle and gained some fat im just going to stay out of the gym till this all blows over then diet and hit the gym hard my body should be happy for such the long break
I wondered where you’d been.
That's definitely one way to shock the muscle. Probably gonna grow like a weed to be honest
I hope so cause my shoulder are FLAT right now
Shoulders have always been a weak point for me. Old injury nags me. During my covid workouts I've only had access to some dumbells and have been prioritizing my shoulder workouts. Slowly working
Find your total daily energy expenditure (tdee) on Google search. This is gonna give you a rough guideline on how many calories you burn in a day. You take 500 calories a day out of your diet and you should lose 1lb of fat a week. If you're gaining muscle at the same time your bf ratio is gonna improve even more.
I’ve found this to be true. Cardio can yield even better results,
I hate cardio..
I do my best not to cardio lol. Ran soooooo much in the military, I kinda hate it now lol. If I did cardio it would be a bike though so I guess that's not a good excuse
Bud I think you are over analyzing yourself a bit here - I'm only 200lb's at 5'8 and am not what I would class as big or fat sized. At 176 at the same height there's no way you can look bad, unless you have never lifted a weight in your life :-) Go easy on yourself and get that stupid woman out of your head - put everything you have in you into your training and the rest will follow.
I Dont give a fuck about that cunt i just give a fuck about how I look, if im not lean then im fat thats just my mentality
There’s no way to tell what will happen. A better post would be if you started the above and made progress for 3 weeks, now progress has slowed and you want to know what to do next.
Just start bro.
Good advice.
It all begins with diet brother. Get your diet dialed in and then start slowly adding the exercises. Remember this game...it’s a marathon, not a sprint.
right I know that, im not relying on drugs at all, im asking for people input to see if my diet will get me to my goals. I thank you for comment