The Official Gym & Fitness Thread

I would ask you to eat what you normally do on a given day, but track it. You may be surprised how different the numbers are at the end of the day. Then again, they may be spot-on.

 

It doesn't sound like he has a goal though. He may be eating 3000 calories but that doesn't mean shit if his TDEE is higher and he needs 3500 or 4000 to actually make gains

 

100%. I dirty bulked from 140 lbs to 215 lbs over 9 years and got fat. Went from probably 9% bodyfat, benching 90 lbs in 2008 to 215 lbs, ~25-30% bf and benching 330 this past Jan. Cleaned up my diet and now I'm 189 lbs and probably 13-15% bf with a goal of about 10% in the next few months. Bench is still 315

 

I suppose I should add that as an edit. I meal prep all my lunches on Sundays, knowing what my nutrients and intake for those meals will be. Then also plan (but not prep) my dinners. So this provides a pretty good guideline as well, sometimes there are changes made on the day of the meal for dinner. With in reason though and I fact that in.

I track my workouts every time and my measurements every other week.

 

Very true. I think he said he wanted to gain muscle and lose fat at the same time, which, even on gear, is damn-near impossible to do.

Step 1: decide if you wanna bulk or cut
Step 2: adjust calories accordingly and stick to it until goal is reached
Step 3: profit?

 

But, as always, at the end of the day....

https://www.youtube.com/watch?v=OsB2wtH24D8

 

What is your typical workout?

 

Absolutely, from people who intermittent fast. BUT also, they do count macros and are very detailed on the progress they make.

 

I think you meant to say...they are also on sterons...

 

This exactly that's why I asked the plan. I just don't want the kid spinning circles here. You're gonna have to make up your mind and decide which way to go. Based solely off your information and your pictures you're not genetically extraordinary to do such a thing. The closest you will get is maintaining your body weight and losing fat. I suggest bulking the rest of this year and until February then start cutting in march. Don't worry about your weight and then reevaluate in a year.

 

Actually now I feel like a douche. Kid do what you wanna do and enjoy life. Stick around and we'll bs with you all day.

 

Yep. Eating at maitenance and expecting to "recomp" is impossible for 99.9999999999% of the population. At best, you'll lose fat at such a slow rate that it will take YEARS to get to a decent body fat %. However, you can cut 500-1000 calories per day, lose a shit-ton of fat and get where you wanna be in months.

 

The last thing he should do is cut calories at 149lbs...he will end up withering away into nothingness like @dwalden2

 

You meant @Kerleyfries

 

If he makes it through the Official Gym & Fitness Cycle...he's still in currently phase 1

phase 1: introduction and ridicule
phase 2: extreme self-defense (this is where must people fall off)
phase 3: silence/observation
phase 4: acceptance

 

He at least has his height to fall back on...sort of like his on again off again g/f he only hangs with for her summer pool

You forgot one. Somewhere between Phase 2 and 3 where you give up and turn into a troll. I think it is currently occupied by @SLO/TACO. We can call it Margaritaville bc he is salty AF

 

Alright all you macro counting psychos. Where do I go to learn and count these food things? I'm trying to gain weight. Help me out.

 

Tdeecalculator.net. That's the most accurate one I've found for me

 

Start with your TDEE - tdeecalculator.net

You need to eat at a 500cal surplus per day to gain 1lb per week so plan accordingly...

Use MyFitnessPal (app) to make your plan. Enter what you want to eat and it will give you the macros. Cook in bulk and eat eat eat