The Official Gym & Fitness Thread

I have a question for you guys with mo lifting/body fat knowledge than I.

As I’ve stated before, I’m doing Wendlers 5/3/1. I also have gotten fatter than I’d like to be. The only reason I care is I have trial in Jan and want to make sure all my suits remain to fit.

What do you guys think of eating at my regular bulk caloric surplus for the main 3 weeks and cut on my deload weeks?

Counterproductive? Or worth a shot?
Any advice on how to do this successfully?

 

I think it’s common to cut periodically to help minimize the amount of fat you gain. You can also tweak your macros so you aren’t adding fat and make sure the mass you are gaining is lean muscle. You could always add cardio too to help shed some of that fat but it’s hard to bulk and manage weight at the same time

 

Counterproductive. You either need to cut for a while or stay bulking. If you’re worried about fitting into suits in Jan then I’d say start on a 500 cal deficit now and change rep range to 8-12.

 

This...either bulk or cut...you can't do both.

What do you have a trial for?

 

Of course the lawyer-in-training gotta be nosey.

 

Civil case.

Our firm does Med-Mal (Plaintiff). This is my first trial .

 

Nice. Have we talked about that before? I remember someone on here being a lawyer, but I couldn't remember who. I'm in my 3rd year of law school.

 

Not a lawyer yet. Paralegal for now. Finishing up my masters then going for a JD.

What type of law are you going for?

 

Ah, okay. There's a lawyer on here, but I think he's in the GA thread, so nvm.

The two big areas I work in now are land and contracts, so that's the area I'll be working in once I graduate. I'm thinking about getting an MBA after I get my JD, but I probably won't because I'm tired of school. Only reason I would do it is so I could become a UGA grad.

 

No we haven't, this is a gym thread, duh

 

Do you work ontop of law school? Im trying to get my gameplan together here soon.

 

So lifting bros, call out any bull shit. Im aiming to stay in a cutting phase at least till after christmas, probably longer. Goal: I want a 6 pack lol, and in general a lighter/cut physique.

Calorie Expendature:
M-F: Around 3500-3800 Cal/day

Office Work/walking around resort
1-2 Hours Light/moderate skiing
1.5ish hours of weight lifting
(2-3 times a week swing dancing for 2-3 hours which can be pretty physical but is usually offset by a couple of cocktails over the night)

Sat/Sun
Usually 5000-6000

Depending on Skiing activity
3-4Hr long back country tour (average day) @ 500-700 cal an hour
Longer tours 6-8 Hours going over 4000 vertical feet obviously i stop caring about diet and just bring as much trail mix/cliff bars/pbj sammies as I can pack, and a beer or two at the
end
Resort skiing-4-5 hours at 400-500 cal an hour

M-F diet

B1:7am
1 Slice whole grain toast natural ground peanut butter & banana

B2: 9ish
2-3 egg scrambled/omelette(w/ coconut oil spray)
1c of onion muchroom peppers spinnach each
1c salsa

black coffee

Snack: 11ish
1.5-2c Low fat Vanilla Yogurt or Fat Free Cottage Cheese
1c blueberries/strawberries, maybe a handful of generic trail mix or creral thrown in

black coffee

Lunch 1: 1ish
Maybe 1/2? normal sized bag of lettuce w/ 1c of tomato, cucumber,pepper, onion, croutons thrown in with 1c light/fat free italian dressing

Lunch 2: 2ish
1 chicken breast or 1.5 tilapia (or whatever fish is on sale) fillet
sometimes with 1-2cups brown rice
sometimes with 1-2c rice noodles
sometimes with an ass load of sauted veggies
sometimes 1 whole grain flour tortilla and more veggies and i make a taco.

Snack: 4ish
2 packages sugar free oatmeal with a banana/blueberries mixed in
or a couple rice cakes
maybe a cliff bar

6ish Gym

8ish
1.5-2 scoops protein shake in sugar free almond/cashew milk

Basically lunch again as i prep something for the next day.


Average weekend (unless theres some special event going on when I eat at the event or we actually go out to dinner once in a blue moon) weekend meals are basicailly the same, Lunches are more likley deli or pb&j and banana sandwhiches and more trail mix or a couple cliff bars as im on the move and cant prepare or microwave food. So The calorie req on an average weekend day goes up but I don't think I eat that much more. I might try to get an extra slice of toast with peanutbutter or an avacado for more protein/fat burn.


Thoughts?

 

I honestly don’t feel like adding up cals etc. looks like a pretty clean diet, what’s your body doing with you eating that? Are you losing weight/maintaining/or gaining? And how fast?

 

True lol

Yeah I work full-time and go to school at night. Doing that turns the average 3 year JD program into a 4 year one, but I've got to work, so it was my only choice. I take 9-11 hrs per semester, which is doable, but free time is extremely limited. I'll be done in May 2019, which is like a year and a half away

 

Its all calories in and calories out.
Aim to lose 1-2 lbs per week and keep going until you are happy.

The only advice I would give people who want a six pack is to make sure you actually have the underlying mass to support the physique you want.
If you don’t your time spent getting lean is futile.

You will not look good with a six pack if you have no mass.

So just make sure you are keeping a holistic approach your goals. It will help you reach those goals faster.

 

Im fortunate enough to be able to quit and do school 100% (being married pays off sometimes).

Think thats how I’m going to do it. Plus summers and get it over with faster maybe?

Congrats on being almost done!
I think you are my age if I remember right? 26?

I feel like I’ll be 100 by the time I finish school.
You load 16 ton and what do you get? Another day older and deeper in debt as Tennessee Ernie Ford says.

 

I'm married and 28...I'll be 29 in January, though. Wife is pregnant with twins and they'll be here Jan 5, so I've got to work lol. Plus, I'm at the job I'll be at when I graduate, so it's good to already have my foot in the door there. I've been here for a few years and really like it and they're all for me getting my JD and very accommodating, so I have no problem staying

You can take summer courses at my school and I do. Our school allows you to take like 8 hrs I think. The semesters are only 7 weeks long, too, which is pretty sweet.

And I feel you on the being 100 by the time you're done. I went straight from college to law school...so ready to be done.

 

It seems to be just maintaining. Its been hovering around 195 for the last couple weeks. I feel like im seeing improvements in both strength and definition, but the scale isnt showing much (granted the scale number is the least of my prioroties at the end of the day)

If I eat any less i doubt ill be able to make it through a day lol, ill be hungry non stop. I try to drink a ton of water so im not falsely hungry by being thirsty, I have cut drinking to almost nothing (except for a glass or two of whiskey or a g&t when I go swing dancing) I almost never cook with oils, I don't do cheat days/meals, obv no soda or energy drinks, only sweets are jam for toast and the dried fruits and chocolate chips that comes in trail mix. I think i watch the shit/unnecessary calories and keep them away pretty well. But looking strictly at weight it isnt moving much.

thats a pretty good point, about having underlying mass. In a perfect body building world i probably would have spend a few months "bulking" but with my gf gone for 3 months, and it being off season, this was the time when i could really control and focus on my day to day eating habits and exercise habits the most. That being said, im not like, a skinny guy getting skinnier, or a fat person that just wants to see a 6 pack appear. I have fairly decent underlying mass naturally and from being so active throughout all seasons. I realize this is quite subjective...but as a state of progress...i would say I have "visible" abs, they are just not as defined as i would want.

 

Just reduce serving size enough on like 2 meals enough to drop about 500 calories out of your diet and reevaluate in about a week to see if you cut any weight. How tall are you? And what’re your big 3? Just curious

 

If you're staying around 195, I'd drop the calories by around 350-500 per day and see what that does. If you're staying at 195, you're fat-loss is minimal/none.

No point in getting cut if you're too skinny. Abs on a skinny kid are like tits on a fat chick. Doesn't count.