NEW Be NICE

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joe1104

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updated pics

Over the last year I have lost 60lbs 215 to 155. Once the weight was gone purchased a Bowflex extreme 2 following their 3 day a week program cycling through the different muscle groups with 4 sets of 8-10 with as much weight as I can with proper form. Cardio is three days a week interval training for 20 minutes making it approximately 2.5 miles. My diet is breakfast banana, dried prunes, wheat toast with peanut butter and Pro complex protein shake with milk. Mid morning grapefruit. Lunch wrap with grilled chicken onions cheese or alike. Mid afternoon orange with peanuts and rasins. Dinner is a salad and a main coarse trying to keep it as low carb going into the evening. Is this under-eating? How does this program look for a 39-year-old male, looking to build some muscle? After the weight lost I looked thin. Four months into working out changes have happen. The top four abs are visible but numbers five and six aren’t. Body Fat is around 10% Arms have gained @ 1 inch and chest has gotten bigger, had to let out the chest heart monitor for the treadmill. Progress seems slow. Any help will be greatly appreciated.
 

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Congrats on the weight loss. Now you have dieted away the fat but I think you probably have canabalized a lot of muscle also. I would try to up the protein intake and see about getting some weights to go with the bow flex or start going to a gym so you can lift heavier. I have quit tobacco so right now I am hungry all of the time. I decided to use this to bulk some since I can't do anything about it but eat. I am trying to increase my BP, Curl and Squat to turn those extra calories to real muscle instead of table muscle:D . I also skate almost every evening for some cardio.

I too can't seem to get all of my abs showing


Good luck to ya and if I can help let me know. You can check out my progress in my diary - The Greenetuckian Files Hope it might help.
 
First off in order to gain muscle your going to have to completeley revise your diet. Read for information on how to bulk.
 
Lv I'm working through the info that you sent me, Thank you. I calculated 2500 cal to maintain. So 3000 is the target. How does my body look? After the weight lose things were flabby. I have been adjusting my diet from altra low carb, which is how I lose the weight,to what I have posted here and started to work out 4 months ago. I wish I had a before pic but I don't. Comments on what you see or don't see would be great. I'm going to post my work out next, so we can kick that around. I will keep you posted hopefully with the progress.

Tony, thank you too
 
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LV week one is going well, increase the cals to close to 3000. More like 2800. My body feels bigger. Is that strange? Soreness after work outs is now on the second day rather than the first... Is that OK and is that diet related. My first 5K race is tomorrow, I can't wait!!!
 
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The whole goal when bulking make your body bigger so feeling bigger is normal. Soreness for me is always worse the 2nd day as well and is most likely due to your workout. Have you changed it up recently?

Good luck with the race my man!
 
Update PIC

This is a photo after 2 weeks of bulking with a health diet. Also this is post work out chest night. Let me know if things seem to be headed in the right direction.
 

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