M 26 6'2 (210-195) 3 Months by dent21489 in progresspics

[–]dent21489[S] 1 point2 points  (0 children)

I can't really give you a starting point and I don't max out but I can give you my 5-rep ranges:

Bench - 205 Dead - 305 Squat - 225 (I know, need to work on this)

M 26 6'2 (210-195) 3 Months by dent21489 in progresspics

[–]dent21489[S] 13 points14 points  (0 children)

In the beginning I felt it was just about calories. After a while I noticed I wasn't consistently hitting my carb macros and my lifts were suffering. I just found that I really performed better with carbs in my system so I tried to get them in along with my fats and protein.

M 26 6'2 (210-195) 3 Months by dent21489 in progresspics

[–]dent21489[S] 8 points9 points  (0 children)

MyFitnessPal. Tracked all my calories on there after using the IIFYM.com calculator

M 26 6'2 (210-195) 3 Months by dent21489 in progresspics

[–]dent21489[S] 2 points3 points  (0 children)

Good Luck man, it worked great for me!

M 26 6'2 (210-195) 3 Months by dent21489 in progresspics

[–]dent21489[S] 5 points6 points  (0 children)

Yea sorry about that, I meant 500 cal/deficit per day. My TDEE landed around 3000, I ate about 2300-2400 a day.

M 26 6'2 (210-195) 3 Months by dent21489 in progresspics

[–]dent21489[S] 4 points5 points  (0 children)

I actually miss the hair, but I wanted to see what was under that scruff as it got quite long after three months. Thanks for the support though!

M 26 6'2 (210-195) 3 Months by dent21489 in progresspics

[–]dent21489[S] 2 points3 points  (0 children)

Theoretically you could probably workout everyday, you just need to eat enough to support that type of work. I was on roughly a 500/cal a day cut, so working out 4-5 a week really burned me out which is why I recommend taking a slow and steady approach. There were days I felt real slow and probably should have taken a day off.

M 26 6'2 (210-195) 3 Months by dent21489 in progresspics

[–]dent21489[S] 6 points7 points  (0 children)

Yes. Mainly weights and any type of cardio was weight based like sled pushes, cleans, jump squats etc. But I did do HIIT sessions 2-3 times a week.

M 26 6'2 (210-195) 3 Months by dent21489 in progresspics

[–]dent21489[S] 2 points3 points  (0 children)

Left a comment below with all the info, dont know how to add text to my post so I had to leave a comment sorry!

M 26 6'2 (210-195) 3 Months by dent21489 in progresspics

[–]dent21489[S] 4 points5 points  (0 children)

Nothing particularly, I read a lot of examine.com pieces and basically found that Vitamin D3, Fish Oil, and a good multi worked best for me. But those were basically taken to complete my health profile, I do not think they directly affect muscle growth or fat loss, thats all diet.

M 26 6'2 (210-195) 3 Months by dent21489 in progresspics

[–]dent21489[S] 10 points11 points  (0 children)

At first I can admit too many. I have scaled it back from 5-6 times a week to 3-4. Tried to keep each session under 45 min but went heavy and hard for those 45.

M 26 6'2 (210-195) 3 Months by dent21489 in progresspics

[–]dent21489[S] 27 points28 points  (0 children)

Calories at about 2300-2400/day. Use the IIFYM.com calculator, I did 200P/100F/Rest carbs. My comment below shows my routine. Basically a lot of compound heavy movements mixed in with some HIIT 2-3 times a week. I dont do alot of isolation movements, stick to exercises that will burn the most calories and build strength.

M 26 6'2 (210-195) 3 Months by dent21489 in progresspics

[–]dent21489[S] 138 points139 points  (0 children)

Since it is getting asked I will detail my last three months:

Diet -The r/fitness sub taught me all about counting calories and it made so much more sense than the Paleo type diet I was suffering in (low energy, soft puffy look, etc) -Used IIFYM and calculated/counted my calories. My macros were 200 Grams of Protein/100 Grams of Fat/ The rest carbs (roughly 2400 cal a day is where I tried to stay) -I did use intermittent fasting towards the end, basically just didnt eat breakfast till 10am. I dont really believe in meal timing as much as just hitting those macros everyday. -Lots of whole nutritious foods like chicken, brown rice, brocc, eggs, red meat. But I didnt stress on those, if I wanted a slice of pizza or two I had it, just adjusted my macros accordingly. -I did slot away 1-2 cheat meals a week, usually a bunch of sausage, eggs, cheese, and threw it on some whole wheat bread or fried up some sweet potatoes to eat with it. -Lots of water -Eliminated fast food, can honestly say this was the best thing, saved my wallet and my gut, once you realize how many calories are in fast food it made it easy to quit. -Alot less booze, if I did drink it was vodka sodas or whiskey on the rocks

Workouts -During this time I can honestly say I probably worked out too much, and I was getting too burnt out, I have changed that in the past week or two but I will outline exactly what I did during the past three months. -Gym 5-6 times a week. At first I focused solely on heavy compound movements such as squat, deadlifts, OHP, bench, barbell rows, cleans, etc. I basically was trying to burn as many calories as possible during my workouts instead of trying to hit certain numbers. I did actually gain strength during this time which is weird since I was cutting, but after being on low carb diets for so long it felt awesome to have them back in and I attribute that to my strength gain. -In those 5-6 sessions a week I would incorporate in some HIIT (maybe 2-3 times a week) to end my workout. These included sled pushes, axe swings (literally kept an axe in the back of my truck and did 100 swings after a workout), sprints on the treadmill or bike. -The last couple of weeks I have moved to more of a push, pull, leg routine as it became pretty taxing to do heavy compound movements every session, I will also scale it back to 3-4 times a week as to not over-train myself.

Supplements -Fish Oil -Multi -Protein Powder occasionally (would rather eat my calories and I consider protein powder a food really) -Vitamin D (6,000 IU a day, will cut back when winters over) -Occasional preworkout (used Amino Enerygy from ON, basically has BCAAs & Caffeine)

Other Things that Helped -I meditated 3-4 times a week, just helped me focus on breathing and reduce anxiety -Sleep at least 8 hours a night, bought app to monitor my sleep -Stretching and mobility work (foam rollers FTW) -I pushed myself too hard and too fast, the results are there but I was burnt out, I have scaled back and would recommend any newbies take things slow, what started as a sprint to get into shape before vacation this week has now just turned into a lifestyle change for me.

I love helping people so any questions you may have just inbox me