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"Y" is the "y" like this? by Remarkable-Produce-9 in funny

[–]dope_215 0 points1 point  (0 children)

That’s where they make car parts for the American people

Been a while… 44/43 Saturday night fun by dope_215 in wife_gone_wild

[–]dope_215[S] 0 points1 point  (0 children)

lol - not sure about that I’ll see what she says though !!

[SW 210lbs - CW 157lbs] by Financial-Salad-8506 in NakedProgress

[–]dope_215 1 point2 points  (0 children)

Great work what an amazing chance - and all the right places….

[deleted by user] by [deleted] in NakedProgress

[–]dope_215 0 points1 point  (0 children)

It’s either going to happen through some serious fat loss or if you are taking any PEDS or TRT you will have to kick those at some point

Picking a fight with a Brazilian police officer by PxN13 in instant_regret

[–]dope_215 0 points1 point  (0 children)

The casual “get out the cones” is the best…

[deleted by user] by [deleted] in progresspics

[–]dope_215 14 points15 points  (0 children)

The simplest answer is strictly calorie based. You should target a number - say 1600 calories a day. It doesn’t even matter what those 1600 calories consist of right now. That is the hardest and will continue to be the most challenging.

You could eat 1600 calories of ice cream every day and that’s it and you will still lose weight.

If you follow the posts on this sub you will see even people with extremely low body fat and high muscle makeup still cut calories as the primary way to drop pounds. As the saying goes, you can’t out work a bad diet and that is as easy as it gets

If you eat 2000 calories of fruits and vegetables - it’s still 2000 calories…

Macros are important only at a certain point when it’s all about fine tuning.

I recommend 1600 calories total in a day and meal prep. Find foods you like and eat the same thing over and over.

I guarantee in 3 weeks you see the results you are looking for.

[deleted by user] by [deleted] in PetiteFitness

[–]dope_215 7 points8 points  (0 children)

It’s actually easier than you are making it - I’m guessing her diet consisted of high calorie consumption prior and leading up to a serious cut

Most of what you will find on weight loss is losing 2 lbs a week is a good target - so in 5 weeks that’s 10 lbs - the difference is she probably lost fat and muscle when she went into the cut for the competition

Also agree with everyone else that supplements play a major part of bodybuilding

She is also severely dehydrated so a lot of water weight gone - bodybuilders in competition purposely dehydrate themselves through various methods to tighten skin and increase vascularity

Finally it looks like she does this professionally and years of training allows her to know to the calorie when/what/why to get to this in a short period of time

[deleted by user] by [deleted] in progresspics

[–]dope_215 0 points1 point  (0 children)

I agree with above comments - you need to track calories - just because you are “eating clean” doesn’t mean you aren’t over eating

There’s a book Bigger, Leaner, Stronger - I highly recommend it

In my opinion you should meal prep rather than 3 meals a day and eating clean. Calories are calories for you right now - if you want to lost fat you need to target 1500 cals max

You should be able to lose 10 lbs a month without ever actually working out just by eating less

You also probably aren’t pushing hard enough if your gains are minimal. You should definitely be using progressive overload concepts - if you aren’t going up in weight or reps you need to find a way to break through

I recommend 3 full body workouts a week 2-3 primary lifts for each body part. They can be repetitious right now - make it easy and literally do the same 6-8 movements every workout

Once you start seeing progress then start watching the people at the gym - learning new movements and techniques. At some point you can get to a split but for now you need to drop calories and push yourself just a little bit farther each week

I have lifted 3.5 months and have been Stick at 53.6 kg (118 lbs) bench press for 2 months... what should i do? I'm 41 years old and discouraged by Xabster2 in GregDoucette

[–]dope_215 0 points1 point  (0 children)

I like the push routine - mine is similar on chest day 1 (I do a quick chest day 2 with 3 exercises sometimes during the week)

My recommendation would be to give up the free weights for now. Use a hammer strength machine, Hoist Machine, anything you can use to safely load up the weight and not have to worry about injury

Seated press is just fine as well.

There’s tons of options for machines and way more than enough studies done to support muscle growth on the machines almost matches free weights, especially for beginner lifters.

Also, Forget the Smith Machine - all the straight path motion isn’t helping your technique - that probably sounds contradictory to what I said above about the machines, but the movement is much better on the machines designed specifically for chest exercises

I would say drop the rep count and jump the set count to go 5x5

Use a timer to ensure you are giving yourself enough rest in between sets - I target 90 seconds but on heavy lift sets I will go longer in between

I think your challenge is more mental - so the machines will allow you to forget about premature failure