kingseanjohn Posted July 22, 2021 Share Posted July 22, 2021 1 hour ago, titansNvolsR#1 said: Need to figure out some way to lose this last layer of fat, but I'm going to assume that's mostly diet. Yep, and that's way harder than the exercise imo. Quote Link to comment Share on other sites More sharing options...
kingseanjohn Posted July 25, 2021 Share Posted July 25, 2021 I'm looking to do a clean bulk from Aug-Jan roughly. Thought I'd try Chris Evans' pre-Winter Soldier workout. Thinking I'll do it at least 3 months, but maybe the full 6 if I enjoy it. Day One: Lower Body Squats – 3 sets of 5 reps Deadlifts – 3 sets of 5 reps Jump squats – 2 sets of 12 reps Box jumps – 2 sets of 10 reps Lying leg curls – 2 sets of 12 reps Standing machine calf raises – 2 sets of 15 reps Day Two: Upper Body Military press – 3 sets of 5 reps Incline dumbbell press – 3 sets of 5 reps Pull-ups – 3 sets of 12 reps Z press – 3 sets of 8 reps Push-ups – 3 sets of 12 reps Inverted rows – 3 sets of 12 reps Day Three: Rest and Recover Yoga or light cardio Balance beam exercises Ribbon twirling Day Four: Lower Body Trap bar deadlifts – 3 sets of 5 reps Front squats – 3 sets of 5 reps Leg press – 3 sets of 12 reps Seated leg curls – 2 sets of 15 reps Jumping lunges – 2 sets of 15 reps per leg Seated calf raises – 2 sets of 15 reps Day Five: Upper Body Bent over rows – 3 sets of 5 reps Incline bench press – 3 sets of 5 reps Kneeling shoulder press – 3 sets of 5 reps One-arm dumbbell row – 3 sets of 12 reps Dips – 3 sets of 15 reps Chin-ups – 3 sets of 15 reps Day Six: Rest and Recover Yoga or light cardio Balance beam exercises Ribbon twirling Day Seven: Arms and Abs Planks – 3 sets at 30 seconds per set Sit-ups – 3 sets of 15 reps Bicycle crunches – 3 sets of 15 reps Lying floor leg raises – 3 sets of 15 reps Weighted crunches – 3 sets of 10 reps Dumbbell curls – 2 sets of 10 reps Overhead dumbbell extensions – 2 sets of 10 reps Barbell curls – 2 sets of 10 reps Skullcrushers – 2 sets of 10 reps Source Has anyone tried this or have any thoughts about it? Quote Link to comment Share on other sites More sharing options...
Rainmaker90 Posted July 25, 2021 Share Posted July 25, 2021 I’m losing .1 percent body fat for every 10 pounds I lose. Is that a good ratio? I’m about 245 pounds and 21% body fat if that makes a difference. Quote Link to comment Share on other sites More sharing options...
Sugashane Posted July 26, 2021 Share Posted July 26, 2021 10 hours ago, Rainmaker90 said: I’m losing .1 percent body fat for every 10 pounds I lose. Is that a good ratio? I’m about 245 pounds and 21% body fat if that makes a difference. Math is a bit off (unless I'm reading it incorrectly). At 245lbs you have 51.45 lbs of bodyfat (for the 21%). You drop to 235 and you'd have 41.45 lbs if all else stayed the same, so you'd be at 17.64% bodyfat. Drop to 225 lbs and you'd be at 13.98%, which is pretty good at any weight. Quote Link to comment Share on other sites More sharing options...
Rainmaker90 Posted July 26, 2021 Share Posted July 26, 2021 4 hours ago, Sugashane said: Math is a bit off (unless I'm reading it incorrectly). At 245lbs you have 51.45 lbs of bodyfat (for the 21%). You drop to 235 and you'd have 41.45 lbs if all else stayed the same, so you'd be at 17.64% bodyfat. Drop to 225 lbs and you'd be at 13.98%, which is pretty good at any weight. Not 1% , .1%. Quote Link to comment Share on other sites More sharing options...
JohnChimpo Posted July 26, 2021 Share Posted July 26, 2021 (edited) 7 hours ago, Rainmaker90 said: Not 1% , .1%. Doesn’t seem right. By that math (I think), for the last 10 pounds you lost, 2.355 of them were fat. If the math is right, you might want to reevaluate your plan. EDIT: How tall are you? Are you very muscular? At that weight and %, you’d be at 193.55 lean body mass, which is awesome for most people. I once got measured at 12% when I was more like 21% at the time. Just sayin. Edited July 26, 2021 by JohnChimpo Quote Link to comment Share on other sites More sharing options...
Rainmaker90 Posted July 26, 2021 Share Posted July 26, 2021 4 minutes ago, JohnChimpo said: Doesn’t seem right. By that math (I think), for the last 10 pounds you lost, 2.355 of them were fat. If the math is right, you might want to reevaluate your plan. I’m about 5 10. I don’t see why I’d be losing muscle so quickly. I’m certainly getting enough protein Quote Link to comment Share on other sites More sharing options...
JohnChimpo Posted July 26, 2021 Share Posted July 26, 2021 4 minutes ago, Rainmaker90 said: I’m about 5 10. I don’t see why I’d be losing muscle so quickly. I’m certainly getting enough protein My guess is the measurements are off. How are you measuring? Quote Link to comment Share on other sites More sharing options...
Rainmaker90 Posted July 26, 2021 Share Posted July 26, 2021 Just now, JohnChimpo said: My guess is the measurements are off. How are you measuring? I have a Renpho scale, which I just saw isn’t the most accurate with all of the extra things it measures. I knew it wouldn’t be exact but I thought it’d be in the same ballpark. Maybe I should just accept the weight loss and take the rest with a grain of salt ? My diet is pretty basic apple or banana for breakfast p shake and g yogurt after training salad and p shake for lunch some sort of meat only meat and carbs with 2 greens and reds drinks. Quote Link to comment Share on other sites More sharing options...
JohnChimpo Posted July 26, 2021 Share Posted July 26, 2021 1 minute ago, Rainmaker90 said: I have a Renpho scale, which I just saw isn’t the most accurate with all of the extra things it measures. I knew it wouldn’t be exact but I thought it’d be in the same ballpark. Maybe I should just accept the weight loss and take the rest with a grain of salt ? My diet is pretty basic apple or banana for breakfast p shake and g yogurt after training salad and p shake for lunch some sort of meat only meat and carbs with 2 greens and reds drinks. I’m an amateur, so maybe a nutrition expert or more seasoned bodybuilder type can weigh in. What means the most to me are the mirror and comments from other people who have seen you. At some point, if those numbers really are correct, you’ll start to look worse IMO. Personally, I’d much rather be 245 at 21% body fat than 145 at 20%, but judging by the ridiculousness of those numbers, your scale is way off. Quote Link to comment Share on other sites More sharing options...
Rainmaker90 Posted July 26, 2021 Share Posted July 26, 2021 7 minutes ago, JohnChimpo said: I’m an amateur, so maybe a nutrition expert or more seasoned bodybuilder type can weigh in. What means the most to me are the mirror and comments from other people who have seen you. At some point, if those numbers really are correct, you’ll start to look worse IMO. Personally, I’d much rather be 245 at 21% body fat than 145 at 20%, but judging by the ridiculousness of those numbers, your scale is way off. I feel ya. If my trends continue and I drop to 220 I’ll be at like 19% which isn’t too bad idt Quote Link to comment Share on other sites More sharing options...
JohnChimpo Posted July 26, 2021 Share Posted July 26, 2021 3 minutes ago, Rainmaker90 said: I feel ya. If my trends continue and I drop to 220 I’ll be at like 19% which isn’t too bad idt That’s not bad at all, but that’s different math…I think. Lol. Quote Link to comment Share on other sites More sharing options...
Rainmaker90 Posted July 26, 2021 Share Posted July 26, 2021 1 minute ago, JohnChimpo said: That’s not bad at all, but that’s different math…I think. Lol. I’m an idiot that’s why . For every pound I’m losing, my body fat goes down .1% im very sorry for the blunder 1 Quote Link to comment Share on other sites More sharing options...
JohnChimpo Posted July 26, 2021 Share Posted July 26, 2021 26 minutes ago, Rainmaker90 said: I’m an idiot that’s why . For every pound I’m losing, my body fat goes down .1% im very sorry for the blunder That’s more like it! Ha! No problem! Quote Link to comment Share on other sites More sharing options...
kingseanjohn Posted July 26, 2021 Share Posted July 26, 2021 1 hour ago, Rainmaker90 said: I have a Renpho scale, which I just saw isn’t the most accurate with all of the extra things it measures. I knew it wouldn’t be exact but I thought it’d be in the same ballpark. Maybe I should just accept the weight loss and take the rest with a grain of salt ? My diet is pretty basic apple or banana for breakfast p shake and g yogurt after training salad and p shake for lunch some sort of meat only meat and carbs with 2 greens and reds drinks. Just estimating based on this and assuming 25g protein 4x a day… Up your protein intake. I don’t have the study handy atm, but your body can only process ~25g per hour. So the ~35 (guessing) from your shake and yogurt isn’t fully counting the way you’d expect. Quote Link to comment Share on other sites More sharing options...
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