get some dude
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Questions for the Weightlifters
- Thread starter ThePanzerFuhrer
- Start date
Levigarrett76
Zeus of the Sluice
I’m curious how you were measured?
Gbkeith
El Western Motel
What were your lifts like at that weight?My recipe for success @ 6'2 205lbs and a measured 5.5% body fat:
get up
Chug 1.5 l of water
weight train for an hour
Breakfast - 2 cups of oatmeal , 1 cup berries, 2/3 cup walnuts & protien shake
drink 1.5l of water
lunch - chicken, rice, brocolli with varying seasoning (basically fill up a 4 cup bowl)
drink 2.5l of water
dinner - salad with 1/2 to 1 lb chicken/beef/fish (make dressing from garlic, avocado, vinegar, salt, pepper, olive oil)
drink 1.5l of water
Yeah, i piss a lot
Gbkeith
El Western Motel
This.
Thefishguy77
Part time dumbass
It was the mid 90’s so the caliper pinch method was used. Also body type vs height and weight. We had some fitness freaks for teachers that were always in the weight room. From power lifters to marathon runners and everything in between. We used the number they agreed on. It was freaking funny watching them try and pinch skin on my. There was zero extra.
I was extremely “cut” by today’s standards or possibly “shredded” I guess. Now I would be happy to flirt with 15% ish.Levigarrett76
Zeus of the Sluice
From what I've learned (not much) most people outside of stage ready bodybuilders who claim to be in the 5% bodyfat range are usually in the 10-12% range, maybe. 10-12 is pretty fucking lean. 15-20 looks good on most people who aren't under-muscled. Body fat is hard to measure accurately especially given how people store it differently, and visceral fat.
I have no idea what mine is, stupid scale says 26%, calipers say 16-21ish. I'm not spending the $ for a dexa. I'm slightly over 5'10 and 206-208 right now.
I have no idea what mine is, stupid scale says 26%, calipers say 16-21ish. I'm not spending the $ for a dexa. I'm slightly over 5'10 and 206-208 right now.
Otto M@n
Red Skull Member
- Joined
- Jan 1, 2022
- Member Number
- 4654
- Messages
- 18
A true 5% BF is not sustainable for any extended period of time. Your body would look like one giant squeezed ballsack
Most people are off on their BF. I like to lie and say I'm around 18% or so, but it's probably 22-24% if I'm being totally honest. I try to be reasonable with my life. On occasion, yeah sure I'll drink like a fish and crush as much pizza as I want without a second thought. But I try to maintain a decent baseline most days. Some days and weeks I'm definitely on a healthy caloric deficit.
In the end, my constant above and below maintenance calories leaves me...overwhelmingly averaged out, sitting at 185-188 for the past few years. In a perfect world, I'd be around 175.
The fastest way to "put on" 10lbs of muscle is to lose 10lbs of fat. I've always wondered if I just worked a cut for another few months to drop those pounds, if I could maintain that 175 with my averaged out caloric intake I have right now.
Most people are off on their BF. I like to lie and say I'm around 18% or so, but it's probably 22-24% if I'm being totally honest. I try to be reasonable with my life. On occasion, yeah sure I'll drink like a fish and crush as much pizza as I want without a second thought. But I try to maintain a decent baseline most days. Some days and weeks I'm definitely on a healthy caloric deficit.
In the end, my constant above and below maintenance calories leaves me...overwhelmingly averaged out, sitting at 185-188 for the past few years. In a perfect world, I'd be around 175.
The fastest way to "put on" 10lbs of muscle is to lose 10lbs of fat. I've always wondered if I just worked a cut for another few months to drop those pounds, if I could maintain that 175 with my averaged out caloric intake I have right now.
Projectjunkie
Whatever
How old are you?
Clemson13
Evernoob is a douchcanoe
Not heavy anymore
I hit my mid 30s and realized to keep this shit going another 40 yrs I would never squat 600 or overhead press 1.5x+ bodyweight again.i dont squat/bench/deadlift more than 225 or overhead press more than 185 anymore (for high reps). I live that time under tension life these days and use bands for on many lifts.
I also row, rock climb, and cycle. Lots of cardio.
As I said, i gave up on actually being strong as my body didnt like it
holdmypocket
nil
I spent some years more focused on bodybuilding when my girlfriend was training for bikini shows and I quickly learned that having some fat on you feels a lot better than being shredded feels.
Getting back to mostly powerlifting with olympic lifts thrown in and having a bit of fat but keeping the abs (well lately I have to flex a little because I eat like a high schooler) makes life A LOT more tolerable. Permanent bulk season from here on out
Getting back to mostly powerlifting with olympic lifts thrown in and having a bit of fat but keeping the abs (well lately I have to flex a little because I eat like a high schooler) makes life A LOT more tolerable. Permanent bulk season from here on out
Thefishguy77
Part time dumbass
Will be 46 this year
Thefishguy77
Part time dumbass
When I was at my leanest all I ate a ton of chicken, elk and fish. I remember eating a pizza and throwing up. Thats when I realized there was a problem. 😂. I also felt I looked very unhealthy.A true 5% BF is not sustainable for any extended period of time. Your body would look like one giant squeezed ballsack
Most people are off on their BF. I like to lie and say I'm around 18% or so, but it's probably 22-24% if I'm being totally honest. I try to be reasonable with my life. On occasion, yeah sure I'll drink like a fish and crush as much pizza as I want without a second thought. But I try to maintain a decent baseline most days. Some days and weeks I'm definitely on a healthy caloric deficit.
In the end, my constant above and below maintenance calories leaves me...overwhelmingly averaged out, sitting at 185-188 for the past few years. In a perfect world, I'd be around 175.
The fastest way to "put on" 10lbs of muscle is to lose 10lbs of fat. I've always wondered if I just worked a cut for another few months to drop those pounds, if I could maintain that 175 with my averaged out caloric intake I have right now.
Levigarrett76
Zeus of the Sluice
I spent some years more focused on bodybuilding when my girlfriend was training for bikini shows and I quickly learned that having some fat on you feels a lot better than being shredded feels.
Getting back to mostly powerlifting with olympic lifts thrown in and having a bit of fat but keeping the abs (well lately I have to flex a little because I eat like a high schooler) makes life A LOT more tolerable. Permanent bulk season from here on out
Should be a third porkchop in there but made it up with two cans tuna this am.
Same. I have a rack and a nice weight set but have only been lifting sporadically for the last few years. Office life is not treating me well weight wise and at 49yo I need to get after it before it’s too late to make significant positive changes. Over the last few weeks I’ve started lifting light weight multiple reps at least every other day to get the joints stretched out again and have added weight slowly. Adding some cardio in as well. I need to lose about 50 pounds and want to get my strength back. My biggest obstacle is diet. I love food and need to train my mind to not eat for pleasure, because I’m stressed, or because I’m bored. 20 years ago when I was a stressed out field superintendent living on Mountain Dew, Marlboro lights, Busch light, and cutting/splitting firewood at home it was a lot easier to stay skinny.
Not the healthiest route though. I’m already feeling better after a few weeks other than my knees get sore easy. I think that will get better as I drop some pounds.
Animalmother
Flexed cracker
Ripped as a teenager….meh…Dime a dozen. Do that shit at fifty and its impressive.
reprogramming the brain is a struggle for real. meal prepping is key here to save yourself from yourself.
Thefishguy77
Part time dumbass
Breakfast. Fried egg on a hamburger. I did add a slice of cheese though.
Thefishguy77
Part time dumbass
This. If you can fast a good fast is a great dopamine reset. Then start with healthy legit food. Fasting is hard for me past about 18-20 hrs. Zero people want to be around me
so I force healthy foods and water. The habit takes longer to build but after about 3 weeks I’m getting there. No longer craving sugars. Breads are now a take it or leave it deal and veggies sound good.
Otto M@n
Red Skull Member
- Joined
- Jan 1, 2022
- Member Number
- 4654
- Messages
- 18
This. If you can fast a good fast is a great dopamine reset. Then start with healthy legit food. Fasting is hard for me past about 18-20 hrs. Zero people want to be around me
Boot camp did wonders for a body reset for me. Caffeine and just having food in general
I remember having to cut weight for weigh ins a few times in my years...and in those short, miserable few days...how good even a basic meal tasted afterwards
This. If you can fast a good fast is a great dopamine reset. Then start with healthy legit food. Fasting is hard for me past about 18-20 hrs. Zero people want to be around me
i still enjoy the 'treats' just in focus on less frequent and in moderation. i also leverage the old, i ate decent all week so ill eat a pint of ben and jerrys on the weekend. i know mentally identify the type of eating im entering and it helps me make a decision on my stupidity opposed to an emotional reaction. im depressed so im going eat this king size cookies and cream candy bar and feel better for a little bit even if its calories and sugars. opposed to just eating it as a reflex.
too lazy to cook breakfast so just a 200 cal, 30g ready to drink protein shake
basic lunch, its not great but filling. will probably save the bar for the drive home
ThePanzerFuhrer hows progress?
ThePanzerFuhrer
The Rock Breaker God
I had to really back off the lifting. You guys hit the nail on the I was trying to do to much and combining that with being too old I was going backwards. I have been focusing on the boxing specific skills and workouts. I’m still putting one easier lifting session in a week so my gains isnt that great but I’m not a useless tit either during the day.
I have really upped my protein intake. I believe that has contributed greatly to how much better I’m feeling. I do not feel weak anymore. Heavy workout day/ the next day after a workout I pound the protein. It seems to be really helping with the recovery. The other day I gave the mirror a good flex and holy crap I can definitely see a change. I can start to actually see what look like some abs not just one big one
. I’m gonna keep on going and see where this ride will take me. The guys at the gym have been giving me props for how much I’m improving. Started as a 260 pound fat guy who couldn’t run a mile in under 11 mins to 205 and can run a 5k in 25 mins. I want to work on getting my weight down to 190#, and keep up with a 1 day a week lift and my boxing practice. I should be able to get myself in a much healthier spot for when I finally do get old.
RusM
Amateur Viking
Punch yourself in whatever's between your legs.
Projectjunkie
Whatever
I had to really back off the lifting. You guys hit the nail on the I was trying to do to much and combining that with being too old I was going backwards. I have been focusing on the boxing specific skills and workouts. I’m still putting one easier lifting session in a week so my gains isnt that great but I’m not a useless tit either during the day.
I have really upped my protein intake. I believe that has contributed greatly to how much better I’m feeling. I do not feel weak anymore. Heavy workout day/ the next day after a workout I pound the protein. It seems to be really helping with the recovery. The other day I gave the mirror a good flex and holy crap I can definitely see a change. I can start to actually see what look like some abs not just one big one
The guys at the gym have been giving me props for how much I’m improving. Started as a 260 pound fat guy who couldn’t run a mile in under 11 mins to 205 and can run a 5k in 25 mins. I want to work on getting my weight down to 190#, and keep up with a 1 day a week lift and my boxing practice. I should be able to get myself in a much healthier spot for when I finally do get old.
Maybe just do light weights high reps
I took the summer off from exercising, but not eating
I needed to move 2" from my waist to my chest, I move 65lb around 20min a day and am getting back in shape pretty quick
Gbkeith
El Western Motel
What’s your once a week weight lifting session look like?I had to really back off the lifting. You guys hit the nail on the I was trying to do to much and combining that with being too old I was going backwards. I have been focusing on the boxing specific skills and workouts. I’m still putting one easier lifting session in a week so my gains isnt that great but I’m not a useless tit either during the day.
I have really upped my protein intake. I believe that has contributed greatly to how much better I’m feeling. I do not feel weak anymore. Heavy workout day/ the next day after a workout I pound the protein. It seems to be really helping with the recovery. The other day I gave the mirror a good flex and holy crap I can definitely see a change. I can start to actually see what look like some abs not just one big one
The guys at the gym have been giving me props for how much I’m improving. Started as a 260 pound fat guy who couldn’t run a mile in under 11 mins to 205 and can run a 5k in 25 mins. I want to work on getting my weight down to 190#, and keep up with a 1 day a week lift and my boxing practice. I should be able to get myself in a much healthier spot for when I finally do get old.
Pook
Red Skull Member
Getting close to joining in and starting on my new routine. Got new larger floor mat coming for my gym area to replace the 6 mismatched height, materials mats that were mainly leftovers from my old gym at my old house.
Been rehabbing some of my broken body parts with light work outs and outside yard work. Feeling decent and looking forward to feeling the burn of some actual work outs.
Been rehabbing some of my broken body parts with light work outs and outside yard work. Feeling decent and looking forward to feeling the burn of some actual work outs.
Provience
Kill!
;laughing:Honestly you could get bunch of different answers for that and they not be wrong. (Unless again, somebody says sumo deadlifts then they're wrong
All good, Kettlebells will condition you like crazy.
Dang, missed all the hate for the sumo! I'm over 6' tall, sumo feels way better on my hips for dead lift. It's a whole free stretch and it makes the bar not so far away as a bonus.
Are you one of them short people that gets a 1/4 lift when doing sumo?
Also I don't pick up heavy things, so that also keeps the pressure down
ThePanzerFuhrer
The Rock Breaker God
5x5 bench press 125# 5x5 squat 165#
2x30 each arm kettle bell snatch
2x30 kettle bell swing
Then as many pull ups I can do to finish 3-4
I want to add some dead lifts but want to get one of those I think they are called trap bars so I can make sure my posture is better.
1 day a week I hit heavy bag for 45 mins
2 days a week are 1 hour boxing classes
1 day a week a hour of sparring
I try to get one day of a 45 min slow run in
Then one day during the week gets a Hiit run in for 45 mins.
My running has been slacking I need to get outside by 5:30 or so this time a year so it has been getting neglected. My wife starts her run at 5:00 so I would have to get up and do it before her or like in the winter I jump on after her.