Diet Diet Diet.....

Awesome stuff guys

Feeling great and very excited moving forward, just sad at the fact that I didn't figure this out 7 weeks ago

Thanks for the help all

DJ, wanted to ask you something that I thought of last night while working this all out, may need a new thread for this..

I need to eat
2500cal a day
I work off 1000cal a day from cardio and gym
I need 2000cal a day RMR

That puts me in a deficit of 500cal

Is that weight loss? and if not, how many cals should I be under my RMR to actually be losing weight?

Bud there are people training year in and year out that haven't. Like crossfitter's

DJ wrote: Bud there are people training year in and year out that haven't. Like crossfitter's

LOL DJ, awesome bud

Bud for now don't over think this whole thing, don't be too worried about all the numbers and equations just yet. Do this : start on 2500 calories a day with no cardio just yet. Work on getting your training spot on and your metabolism going, then go from there. What does your training program look like?

This whole thing is a new experience to u. Rather start out just training and diet, then add in all the other things u may need.baby steps. Marathon... No sprint race remember

Understood!!!

Current gym plan with a bit of a mix, as my rest days are now 2 and not 1, so some of the days I mix up a bit:

Day 1
Incline Bench press x 4 - 10-12
Incline Flyes x 4 - 10-12
Bent Over dumbbell rows x 4 - 6
T-Bar rows x 4 - 6
Lat pull downs to the front x 2 - 6-8
Preacher Curls x 3 - 10
Concentration Curls x 3 - 10-12
Crunches x4 failure

Day 2
Military press with barbell x 4 - 6-8
Seated dumbbell presses x 3 - 6-8
Side laterals x 3 - 6-8
Close Grip bench press x 4 - 10
Pushdowns x 4 - 10
Dumbbell shrugs x 4 - 8

Day 3
Squats x 5 - 6-8
Legg press x 5 - 6-8
Stiff legged deadlifts x 4 - 8
Standing Calf Raises x 4 - 10
Hanging leg raises x 4 - to failure

Day 4
Incline barbell presses x 4 - 6-8
Cable cross overs x 4 - 6-8
Cable Rows x 3 - 10
Bent over barbell rows x 3 - 10
Chins x 2 - 10
Barbell Curls x 3 - 6-8
Incline sim dumbbell curls x 3 - 6-8
Hammer Curls x 3 - 6-8
Cable Curls x 1 - to failure

Day 5
Seated dumbbell press x 4 - 10
Side lateral press x 3 - 8-10
Bent over lateral raises x 3 - 8-10
Close Grip bench press x 4 - 6-8
Overhead extentions with EZ Bar x 4 - 8
Weighted dips x 2 - 6-8
Dumbell shrugs x 4 - to failure

Day 6
Quads x 2 - 10
Hack Squats or squats x 4 - 10-12
Leg press x 4 - 10-12
Leg curls x 4 - 10-12
Stiff legged deadlifts x 4 - 8-10
Standing calf raises x 4 - 15
Seated calf raises x 3 - 15
Stomach crunches x 3 - to failure

Ok that's alot of work... hmm if I was u i would go so basic it's not funny. I replied to a thread about a 3 day split where someone had asked questions, i will try find the thread...

www.anabolicsteroids.co.za/forum/8-train...-day-training-splitt

U can do this as a 4 day split, so upper body strength Monday, lower body strength Tuesday, Wednesday rest, thursday upper body strength and size, friday lower body strength and size. Rest Weekends. Keep a log book of all your weights and reps done and each week u make sure u beat the previous week either by number of reps or amount of weight used.

I've been running that for about 5 weeks now, sessions always feel awesome, problem is, I never had the energy to actually finish them properly (set 3 and 4)

Cos your diet is shit at the moment and u have been under eating. Go back to basics bro.

This is very interesting - enjoying all the info on this thread.

One thing I can say is - the training program does not look right, at all. Not enough rest for recovery for any muscle group - especially shoulders and triceps taking a hard knock. But then again - you know what your own body can take more than anyone else.

Something DJ is doing is working well - so take all advice you can get. Would like to see that 3 day split Dj?

Posted the link up already steyn

thanks.

had a look at it now - on your rest days, I assume cardio won't make a difference? And this is more a bulking program than cutting?

Cardio will be fine on those days. Bulking or cutting, no difference. The diet makes the bulk or cut component up.

AlexRon wrote: Understood!!!

Current gym plan with a bit of a mix, as my rest days are now 2 and not 1, so some of the days I mix up a bit:

Day 1
Incline Bench press x 4 - 10-12
Incline Flyes x 4 - 10-12
Bent Over dumbbell rows x 4 - 6
T-Bar rows x 4 - 6
Lat pull downs to the front x 2 - 6-8
Preacher Curls x 3 - 10
Concentration Curls x 3 - 10-12
Crunches x4 failure

Day 2
Military press with barbell x 4 - 6-8
Seated dumbbell presses x 3 - 6-8
Side laterals x 3 - 6-8
Close Grip bench press x 4 - 10
Pushdowns x 4 - 10
Dumbbell shrugs x 4 - 8

Day 3
Squats x 5 - 6-8
Legg press x 5 - 6-8
Stiff legged deadlifts x 4 - 8
Standing Calf Raises x 4 - 10
Hanging leg raises x 4 - to failure

Day 4
Incline barbell presses x 4 - 6-8
Cable cross overs x 4 - 6-8
Cable Rows x 3 - 10
Bent over barbell rows x 3 - 10
Chins x 2 - 10
Barbell Curls x 3 - 6-8
Incline sim dumbbell curls x 3 - 6-8
Hammer Curls x 3 - 6-8
Cable Curls x 1 - to failure

Day 5
Seated dumbbell press x 4 - 10
Side lateral press x 3 - 8-10
Bent over lateral raises x 3 - 8-10
Close Grip bench press x 4 - 6-8
Overhead extentions with EZ Bar x 4 - 8
Weighted dips x 2 - 6-8
Dumbell shrugs x 4 - to failure

Day 6
Quads x 2 - 10
Hack Squats or squats x 4 - 10-12
Leg press x 4 - 10-12
Leg curls x 4 - 10-12
Stiff legged deadlifts x 4 - 8-10
Standing calf raises x 4 - 15
Seated calf raises x 3 - 15
Stomach crunches x 3 - to failure

Shew Massive training program that.
I did Neil Hill's Y3T program which you can download the 9 week 3 phase training program. It targets all you muscle fibers with low reps 1 week and second higher and 3rd max. Possibly give that a try. Its a basic program and your muscles will never get used to the routine as its always changing which is great in my opinion.
One thing i can suggest NOW that you HAVE to get yourself into the habit of doing is making the brain muscle connection. Its not easy and takes a lot of effort while training. Anyone can go to the gym and throw a weight around which is what i did for a fair amount of time. Now all i can say is that i feel sore everyday on medium weights just focusing on that particular muscle and making connection.
Maybe DJ will agree with me on this one ....STICK TO THE BASICS.

Completely agree t-style. Thats why a 2-3 second negative, a pause at the bottom and then a 1 second positive and a pause at the top is essential for each movement. Makes u feel the muscle u are working vs just throwing a weight around in your gym

I do this most of the time, I like to keep form more than lift more than what I can

PS - I take it farting a lot is normal on this diet of extra protein and carbs

HA HA HA

DJ wrote: If u are talking about black guys then I am sorry to tell u, alot black guys have warrior genetics.

I cant seem to get this out of my head....

But in saying this, I don't think my maid has this

DJ, need some advice here please, or anyone else for that matter

Weight on Tues was 93.7, this morning I'm 92.2

I'm eating more than I used to and not skipping meals or cal, still on 2600 a day

Why then the sudden change so quick

Any ideas?

AlexRon wrote: DJ, need some advice here please, or anyone else for that matter

Weight on Tues was 93.7, this morning I'm 92.2

I'm eating more than I used to and not skipping meals or cal, still on 2600 a day

Why then the sudden change so quick

Any ideas?

your actually eating more, but far cleaner calories, and your metabolism is firing up.

sometimes if your starve yourself your body actually holds onto the calories you ate, (slow metabolism) and could eventually store some of it as fat. where as now, the more meals, is actually speeding your metabolism up, burning more calories etc. could also be a mix of some water weight.

but let dj answer haha

Well pp is quite correct. U have been squashing your metabolism by under eating u are now fueling your metabolism to not get up and running. Do u find u are getting hotter when u eat meals? Going to the bathroom more often(number 2)?

That's the biggest thing here. U are fueling your metabolism with food and u should have more energy to push weights in the gym. Which will benefit more than eating less food. Are u starting to get hungry between meals?

Doing 2 more yes, not feeling hotter no

Wake up starving and sometimes between meals yes

So all good then, but at what point do I draw the line on weight loss, I don't want to go below 90, I look too thin if I do

Bud at the end of the day u cant flex fat. Rather be leaner as a start point for a propper lean bulking phase than not lean enough. From your avatar I say u are holding alot of fat. So going to say 85 before increasing calories to grow is probably the best option. Get those abs out. And thwn when u are lean bulking if they start to fade then cut back a little on the food. Dont worry I am in the same boat as u beig 1.81cm tall. I am starting to feel as if I look skinny and tiny but as soon as the shirt comes off u look alot bigger.

True bud, I hear you, im 16% body fat as per my last post from Tuesday, also need to update my pic

When you diet, you get smaller, but you actually look bigger. This game is all mental