Getting lean

O

Oldspice

0
Here is a pic of a buddy's friend of mine. This is generally how i want to look. I'm assuming very low b/f would be the answer. Currently, i'm 5'7 153 and upper abs are becoming visible.



Currently, I'm lifting 3 days a week and doing HIIT cardio 2 days a week. I do chest/biceps Monday, legs/shoulders Wednesday, and back/triceps Friday. Tuesday and Thursday are my sprint days. (HIIT)

I also eat about 500 or so calories under maintenance. I would say about 1700 a day. I try not to eat any carbs except for what is in almonds, peanut butter and vegetables. I eat almonds and peanut butter everyday. Today, i had a little yellow rice, but not much. So, i consider it a cheat day, lol.

How does this sound?

(Guy on the left in the pic)
 
You would be better of posting a pic of yourself to give us a better indication of what you need to do to reach your goal.

What exercises are you doing each workout?
 
JTM said:
You would be better of posting a pic of yourself to give us a better indication of what you need to do to reach your goal.

What exercises are you doing each workout?
Click to expand...

I change it up, but keep the good compound exercises.

For chest i'll do bench, dumbbell flat press, flys, incline bench (sometimes). Barbell curl for biceps, concentration curl, forearm curl and a machine. (sometimes)

Legs i'll do squats, lunges, calf raises and a machine. Shoulders will be dumbbells over the shoulders, military press and that machine where you pull down to your neck...(forgot the name)

Back will be deadlifts, bent over barbell row, good mornings and triceps will be overhead tricep extensions, skull crushers and dips...

This is pretty much it. I usually do 3-4 sets of no more than 10 reps on each exercise. (I'm struggling on my 10th)

HIIT cardio is on Tuesday and Thursdays.
 
Yeah u gonna need to post a pic or two. At first looking at that picture id guess that that guy(on left) weighs about 175-180lbs. U say u weight 153lbs but a pic of u would show your body type which is a factor.

Pretty much your gonna have to bulk up a bit and then drop the bodyfat to get there. But like i said...pics please!
 
Excder said:
Pretty much your gonna have to bulk up a bit and then drop the bodyfat to get there. But like i said...pics please!
Click to expand...

That was my first impression too. I can't see the guy in the picture weighing any less than 175.
 
Have to agree the guy in the pic looks like hes 180±5.
If you want to look that cut you need more muscle, otherwise you just end up looking skinny. Nothing wrong with cutting some body fat though, just keep in mind to look nice and cut you need a lot of muscle too.

In terms of your lifting, stop doing so much isolation and single joint movements. You have no need to do flys or curls or extensions. Focus on your bench press, military press, squats, lunges, deadlifts, rows and dips. If you don't have pullups/chinups you damn well should unless you can't do any.

My personal advice, if you are struggling on the last rep, you are using too much weight. You should have smooth, even and quick movement from the first to the final rep.

And in terms of your goal, you might be better off bulking more first before trying to cut.

You have the right idea though, lifting, doing HIIT and eating a small deficit. You clearly know what you need to do to cut, but maybe this isnt the right time
 
Honestly, i really have no choice though. I need to be in very good cardio shape, because i'm going to the navy. I don't leave until april, but that still isn't enough time for me to essentially gain fat and work my ass off cutting. I actually bulked for a little bit recently...I was 140lbs when i started and got to 156. (I just recently lost a little)

But, my fat tends to go lower abdominal and i don't like that. Sure, i'm 153lbs, but 5'7 is very short...I have a good amount of body fat in my stomach, period...My arms are small and my legs are where i gained my muscle weight. (Also, a bit in my chest) My chest sticks out further than my stomach and i can see my top abs just a little bit. But, i can grab a good amount of fat in my lower stomach that i want to go away. Also, when i bend over, i can see the fat roll over a bit, telling me i have a good amount of b/f on my lower gut. I don't need to be bulking making it bigger. (Because it will get bigger) I also noticed my running started getting worse when i was bulking. I got tired easier....

Screw that guy then, lol. If i continue to eat 1800 calories a day, no carbs and continue lifting with HIIT 2-3 days a week, i should essentially lose a good amount of body fat and look good, correct? I should also gain a little bit of muscle since i will be working out...Once i reach my body fat goal, i'll start eating within maintenance. I eat low carbs because i'm following the anabolic diet and i do not get tired throughout the day, or during my workouts...(In case anyone is concerned)

I gain weight easy. I was eating 2700 calories a day and gaining over 1 pound a week...

Also, i have a pull up bar at my house. I can do about 15, maybe 20 straight. I also can do about 80 push ups in 2mins...

I used to be heavier about 6 years ago and i think i may have a bit of extra skin on my lower abdominal section...The only thing that sucks about losing fat, is that i tend to lose it in other places first. My arms get smaller, my face thins, etc...It's like the stomach is the last to go...By the time, i'm thin everywhere, lol. I'm hoping that lifting and continuing to increase the weight will make me stronger and show my arm muscles more in case i do get smaller...
 
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Here are some pics, this way you guys can understand why i want to cut body fat.

First is back, second is front. I'm not flexing in the front, just normal.





Yeah, i know i look terrible, but you need something to work with...
 
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