[Shobe]

Hello everyone, I"ll first give you some stats about me. I'm 23, 5 ' 11" and weigh 175lbs. Well here is my dilema; warning very long.

Well I used to weigh 265 lbs about 3 years ago. I went from 265 to 175 from slim fast and weight training. Then I just continued to weight train but got off of slim fast and started following a realy health diet that I gathered from all of these bodybuilding boards. My problem is, I"m not obese but I still have a lot of body fat on my stomach and chest. I really don't need to lose weight overall, I just need to really get shredded. See currently I have been cutting for what seems like forever, and my other problem is I want to add loads of muscle but I know you can't do both at the same time. I"m not aiming to just get skinny, I want to shed this left over body fat and then get huge, muscular wise. I don't know wheter to continue to get rid of this fat or just begin to pack on the muscle, then cut at that time. But I'm really afraid if I start stuffing myself again, I will get fat again. And by saying stuffing my face, I mean a clean bulk not just anything and everything. And also what is very frustrating is, I"m getting stronger, but I can't seem to add on any size. Besides what I added on I guess from newbie gains. I currently lift 4 days a week and do no cardio. Should I add cardio in? This is what my usualy daily diet look likes. I never cheat either:

Breakfast: 4 eggs, 1 scoop of whey protein, bowl of oatmeal, multivitamin
PWO: 1 scoop of whey
Lunch: Either 2 cans of tuna or 2 chicken breasts. With Either brown rice or a whole wheat tortilla. handfull of almonds, apple
Dinner: Steak, Chicken, or turkey with a green veggie
Night time snack: 4 Egg whites, tblsp of natty peanut butter

Any help would be great, thanks guys.

[frkhugeone]

Are you sure about the bodyfat still there or is it lots of skin from losing so much weight. The diet looks good but very lean, add some more fruits and vegies in there.
A steak would not hurt either twice to three times per week. Keep up the cardio after you weight train and increase the protein content! You should look around 50% protein 30% carbs 20% fats and sugars. cardio 20-30minutes and weight training about 90min tops.

Try and see how that works.

Tim
Thebodyshoprx.com

[IronTooks]

Originally Posted by Shobe

Hello everyone, I"ll first give you some stats about me. I'm 23, 5 ' 11" and weigh 175lbs. Well here is my dilema; warning very long.

Well I used to weigh 265 lbs about 3 years ago. I went from 265 to 175 from slim fast and weight training. Then I just continued to weight train but got off of slim fast and started following a realy health diet that I gathered from all of these bodybuilding boards. My problem is, I"m not obese but I still have a lot of body fat on my stomach and chest. I really don't need to lose weight overall, I just need to really get shredded. See currently I have been cutting for what seems like forever, and my other problem is I want to add loads of muscle but I know you can't do both at the same time. I"m not aiming to just get skinny, I want to shed this left over body fat and then get huge, muscular wise. I don't know wheter to continue to get rid of this fat or just begin to pack on the muscle, then cut at that time. But I'm really afraid if I start stuffing myself again, I will get fat again. And by saying stuffing my face, I mean a clean bulk not just anything and everything. And also what is very frustrating is, I"m getting stronger, but I can't seem to add on any size. Besides what I added on I guess from newbie gains. I currently lift 4 days a week and do no cardio. Should I add cardio in? This is what my usualy daily diet look likes. I never cheat either:

Breakfast: 4 eggs, 1 scoop of whey protein, bowl of oatmeal, multivitamin
PWO: 1 scoop of whey
Lunch: Either 2 cans of tuna or 2 chicken breasts. With Either brown rice or a whole wheat tortilla. handfull of almonds, apple
Dinner: Steak, Chicken, or turkey with a green veggie
Night time snack: 4 Egg whites, tblsp of natty peanut butter

Any help would be great, thanks guys.

Well first of all congrats on dropping all that weight man. Second of all 5'11 175 is quite small. Your stressing because you still have quite a bit of fat showing, its quite simple. You haven't built enough muscle yet(duh.) I would throw in some moderate cardio to slowly drop the b/f%, without affecting muscle gains. Also, lift hard and heavy. It takes years to pack on muscle naturally.

[Thomas_Rivera]

This is what I would suggest. Find out your base metabolic rate, the amount of calories you can take in a week without gaining or losing weight. Let's say for an example that it is 2500 calories per a week. 20 percent of that in fat, so you take the 2500 multiply it by 20 percent then divide that by 9 and it tells you how many grams of fat. You should take in 1-1.2 grams of protein per a pound of weight, each gram of protein is equivalant to 4 calories, then the rest in carbs. Just if your wondering my opinion on diet. You'r seems pretty good.

If I were you I would go back to a bulking diet. Just find your base metabolic rate and add 500 calories extra in protein and carbs a day, you would gain a pound of muscle and fat this way. As you gain more muscle your body will eventually require more calories to mantain weight as well. If you do have extra skin on you because of your weight then you should concentrate on adding muscle to fill it in. Just about how long have you been cutting for?

I would also suggest a postworkout drink. Protein, water, and something sugary that will cause an insulin spike. The reason for this is that the insulin spike will force the protein into your muscles basically. What kind of oatmeal are you eating as well? Old fashioned oats or rolled oats are the best to eat, instant oats are much to proccessed and don't digest as slowly as old fashioned oats (rolled oats). Before you go to bed you should also drink a cup or two of 1 percent fat milk, the slow digesting protein will keep protein in your body for several hours after you go to sleep.

You should do some light cardio, 10-20 minutes, something low impact on the knees.

[rkl0165]

gradually increase the weights and that will burn off more fat..eat more low glycemic carbs like veggies,salad,100% whole wheat products..u need to put the energy back if as u burn it..forget cardio as it will burn ur muscles up..do it!

[Shobe]

As far as the oatmeal goes, I eat plain old fashioned oatmeal. I have been cutting for like 2 years now. Becasue like everyone is saying, I"m stressing over the little bit of loose skin and or left over fat. I mean I can't say my strenght is not going up, its just I get aggrevated because I can't add size. I think the main thing that bothers me is, I can't see my abs and I have those nagging "male boobs" left. I mean you can tell there is muscle underneath of them, its just the still have fat on them. I"m thinking of just running my guts out until I"M completely shredded then pack on the mass.

And as far as fruits and veggies go, I do eat them. I eat them alot. I eat bananas, apples, strawberries. And veggies I eat basically all of them. I eat a lot of greans ones.

I was thinking about starting to take BSN Cell Mass, do you guys think it would be worth it?

[rkl0165]

Originally Posted by Shobe

As far as the oatmeal goes, I eat plain old fashioned oatmeal. I have been cutting for like 2 years now. Becasue like everyone is saying, I"m stressing over the little bit of loose skin and or left over fat. I mean I can't say my strenght is not going up, its just I get aggrevated because I can't add size. I think the main thing that bothers me is, I can't see my abs and I have those nagging "male boobs" left. I mean you can tell there is muscle underneath of them, its just the still have fat on them. I"m thinking of just running my guts out until I"M completely shredded then pack on the mass.

And as far as fruits and veggies go, I do eat them. I eat them alot. I eat bananas, apples, strawberries. And veggies I eat basically all of them. I eat a lot of greans ones.

I was thinking about starting to take BSN Cell Mass, do you guys think it would be worth it?

yo dude dont you know guys who bb look in the mirror and see male boobs where there is only muscle..skin and bones where there is only muscles?..etc..give yourself a break..just do the weights training every body part a little heavier than the month b4..u will be a monster...as if u aint already..

[Shobe]

no, by male boobs I mean literally boobs. They have some muscle underneath, but the sides and bottom are still very saggy. and they are still fatty, believe me.

[rkl0165]

Originally Posted by Shobe

no, by male boobs I mean literally boobs. They have some muscle underneath, but the sides and bottom are still very saggy. and they are still fatty, believe me.

only one thing to do..cut a lot of ur carbs out..stay under 50 carbs per day...ur body will switch from burning carbs to burning fat..this takes 2 weeks..cut the weight back a little and do some cardio..after ur workout...keep in mind that as a bb u seek perfection and it doesnt happen immediately for most guys..

[Thomas_Rivera]

Cutting for two years means that you've taken down alot of fat but muscle along with it. I would suggest that you go to bulk up and do some cardio, light cardio for 10-20 minutes. Do you know what your macronutrient breakdown for your diet is? And what is your workout routine? I'm around 15 pounds heavier than you and an inch shorter, putting on my muscle makes a difference, you can always diet off fat and that is easier when you have more muscle because your allowed more calories.

[rkl0165]

only one way...big weights = big muscles ...and big muscles will eat the fat...

[Thomas_Rivera]

You should try to bulk up and add muscle for a couple of months, cutting for two years is a long time. You may need to try to switch up your training style thats why I wanted to know what type of training you did.

[Shobe]

My lifting routine looks like this:

Day1-Tris&Chest