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Thread: Transformation

  1. #1
    Wannabebig New Member
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    Transformation

    I am looking to cut some weight to get down to ~145. I currently fluctuate between 153-157 and I am 5'6". I started lifting 5 days a week last June and 1 day a week I do high intensity interval cardio for 30-40 minutes. Before I started, I was up to 167, so I have lost quite a bit and I am seeing progress and becoming more tone. However, I still have some slight body fat around the waist and back(love handles) that I think I could spare to lose. I don't have a 6 pack and I think if I got down to 145, this would start to appear. I know I will be sacrificing some muscle by doing this, but I am wondering if anyone has any suggestions on a workout routine and/or nutrition plan that will get me down to that weight. My overall goal when I started lifting intensely last summer was to gain muscle and strength. Well, I have done that and now I want to take it a step further and become a bit more tone/ripped and get that 6 pack I've never had. If there is any additional information you may need, please let me know. Thanks in advance.

  2. #2
    moar nao fooz's Avatar
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    I'll be perfectly honest and blunt with you. You don't have enough muscle to be cutting weight. Personally I would get to at least 185-200 before a cut. I'm 5'7 235 ... and I don't think I'm very big at all.
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  3. #3
    Wannabebig New Member
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    I'm not looking to be a bodybuilder. I am looking to tone up and look more ripped than I am. I'm not looking to put on mass.

  4. #4
    moar nao fooz's Avatar
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    Well I mean... if your not trying to look "big" then go for the cut. You need to drop your daily calories by a few hundred and do more cardio. 1 day a week isn't going to cut it. I would do at least 3.
    19 5'7 235
    No Belt/Wraps
    Squat ATG: 335x5
    Bench: 315x2
    Dead: 420x4


    Journal:
    http://www.wannabebig.com/forums/sho...-He-wants-MOAR!\

  5. #5
    Always learning
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    Misread your post. You sound kinda small to wanna cut man, but a balanced diet is how you cut. Without the right diet, you'll never look cut.
    Last edited by LilHillbilly; 09-12-2011 at 09:23 PM.
    "Everybody wanna be a bodybuilder but no one wanna lift this heavy ass weight."

  6. #6
    Moderator Off Road's Avatar
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    If you aren't packing some muscle, you'll just end up looking skinny when you get "cut" (kind of dislike that word).
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  7. #7
    Rob Schilke | GFX Designer thecityalive's Avatar
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    How about lean?
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
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  8. #8
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    I should proof read my posts, that one sounded terrible when I reread it just now. 5'6 is only 3 inches shorter than me so I can't imagine him having much muscle. I'm 155 lbs with 5% body fat and I am extremely thin.
    "Everybody wanna be a bodybuilder but no one wanna lift this heavy ass weight."

  9. #9
    Senior Member K-R-M's Avatar
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    Do whatever you want and don't listen to what people have to say if your goal is to lose fat. I don't understand why people aren't just answering the damn question.

    Workout routine: any 3-4 day routine with compound mouvements.

    Diet: any diet with a deficit, high protein, adequate fats/carbs and about 80-90% unrefined foods (eat some veggies).

    Cardio: when you stop losing weight, 3 days a week, then up to 7 days. If you don't need cardio, don't do it if you don't want to.

    Adequate sleep.

    That's it, simple and you'll get to your goals quickly. Go for about 1lbs of weight loss a week. It's not super scientific but it's really simple.

  10. #10
    Moderator Off Road's Avatar
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    Quote Originally Posted by K-R-M View Post
    Do whatever you want and don't listen to what people have to say if your goal is to lose fat. I don't understand why people aren't just answering the damn question.
    Because we are WannaBeBig, not WannaBeSkinny. We assume when guys come here for advice that they at least want to look like they lift weights. Otherwise, there are a billion different diet forums out there.
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  11. #11
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Quote Originally Posted by Off Road View Post
    Because we are WannaBeBig, not WannaBeSkinny. We assume when guys come here for advice that they at least want to look like they lift weights. Otherwise, there are a billion different diet forums out there.
    But there is literature on our site that addresses these issues as well.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  12. #12
    Moderator Off Road's Avatar
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    Quote Originally Posted by thecityalive View Post
    But there is literature on our site that addresses these issues as well.
    That wasn't my point and I am well aware of what type of literature is on the site.
    Last edited by Off Road; 09-13-2011 at 07:56 AM.
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  13. #13
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Point made. Yeah, I suppose everyone here has at least some desire to develop their bodies to a degree.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  14. #14
    Wannabebig New Member
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    I appreciate the responses. How does one decide how much muscle one has? I would label myself as having a decent amount of muscle on me. Do you want my certain reps/max on certain exercises to help decide if I have muscle or not and if cutting down to 145 would make me look too thin and not lean?

    My arms and chest have noticeably gotten bigger as well as my shoulders. My ribs protrude out at the top so it is hard for me to get that 6 pack look. I suppose my body's makeup just isn't the ideal ripped look? I don't know how to test for my body fat %, but if I had to guess, it is probably 12-15%.

    I think K-R-M has given the best advice and actually posted a routine that answered my question. Thank you K-R-M! Is there any other information I can provide to help further assess my situation?

  15. #15
    Senior Member BallsWideDeep's Avatar
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    I'm a skinny guy also. I was also skinny-fat like you. Chasing a low weight too far will be destructive to your goal of a six pack. Remember that you are basically unwrapping what is underneath. If there is not much there, you will have to go very low in bodyfat to see what you want. To maintain, well under 10% bodyfat, would be very difficult. It's likely your results will be short lived. At the level of bodyfat your describing, slight fat on love handles, you would already have a visual adominals if you developed your muscle.

    From you post it seems that you have never lifted weights in a caloric surplus. This is where real progress is made. It's likely that in a mild caloric surplus your bodyfat% would drop for the first month or two. This is because you will put on muscle very quickly if you are new, and eat-lift-sleep correctly.

    If you still want to cut further, I would choose a reasonable time frame. Continue for perhaps a month, and be done with it. Don't get too caught up in making yourself small. I'm 6'2", 185lbs., and 12-15% bodyfat, so scaled up I'm very similar to you. I can see my abs fine. That came from weightlifting in a caloric surplus.

    I've leaned out twice. This is what I like:
    - Weightlifting only 3 x Week. Upper/Lower split H.I.T. works well for maintenance of strength.
    - 1.5g of protein per pound of body weight.
    - Always carbs after workout. (I use 40g protein with 60-70g carb)
    - For cardio I do 20min H.I.I.T., drink my shake, and then cool down with 15min of steady state.
    - I start with 1 session of cardio per week and gradually move to 3.
    - I track my calories.
    - I still eat a bedtime snack.
    - I take fish oil.
    - I tried one time carb cycling and once without. The carb cycling lets me have more food on workout days, when I'm hungriest, so I like it. As far as it helping cut faster/longer I don't know.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  16. #16
    moar nao fooz's Avatar
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    Good advice, BallsWideDeep.
    19 5'7 235
    No Belt/Wraps
    Squat ATG: 335x5
    Bench: 315x2
    Dead: 420x4


    Journal:
    http://www.wannabebig.com/forums/sho...-He-wants-MOAR!\

  17. #17
    Wannabebig New Member
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    Quote Originally Posted by BallsWideDeep View Post
    I'm a skinny guy also. I was also skinny-fat like you. Chasing a low weight too far will be destructive to your goal of a six pack. Remember that you are basically unwrapping what is underneath. If there is not much there, you will have to go very low in bodyfat to see what you want. To maintain, well under 10% bodyfat, would be very difficult. It's likely your results will be short lived. At the level of bodyfat your describing, slight fat on love handles, you would already have a visual adominals if you developed your muscle.

    From you post it seems that you have never lifted weights in a caloric surplus. This is where real progress is made. It's likely that in a mild caloric surplus your bodyfat% would drop for the first month or two. This is because you will put on muscle very quickly if you are new, and eat-lift-sleep correctly.

    If you still want to cut further, I would choose a reasonable time frame. Continue for perhaps a month, and be done with it. Don't get too caught up in making yourself small. I'm 6'2", 185lbs., and 12-15% bodyfat, so scaled up I'm very similar to you. I can see my abs fine. That came from weightlifting in a caloric surplus.

    I've leaned out twice. This is what I like:
    - Weightlifting only 3 x Week. Upper/Lower split H.I.T. works well for maintenance of strength.
    - 1.5g of protein per pound of body weight.
    - Always carbs after workout. (I use 40g protein with 60-70g carb)
    - For cardio I do 20min H.I.I.T., drink my shake, and then cool down with 15min of steady state.
    - I start with 1 session of cardio per week and gradually move to 3.
    - I track my calories.
    - I still eat a bedtime snack.
    - I take fish oil.
    - I tried one time carb cycling and once without. The carb cycling lets me have more food on workout days, when I'm hungriest, so I like it. As far as it helping cut faster/longer I don't know.
    I appreciate this response, greatly. The bolded words above pretty much nail it to a T.

    I can see my abs. They are there. They just aren't as defined as the "washboard" type that you generally think of. I wouldn't mind getting to that point, but I am not sure I want to do that in expense of struggling to maintain it and losing significant amount of muscle that I currently have. I believe that I do enough situps and core work to keep the muscles in my abs worked.

    What do you mean when you say caloric surplus? Can you briefly describe what kind of workout this would entail?

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