Weight loss through caloric restriction will typically be 65% fat, and 35% lean mass (measured in many studies). In other words you might never get cut, you'll just get smaller and remain pudgy as you cut both fat and lean mass and your metabolism keeps dropping to a point where calorie restriction alone is not viable.
There are two ways to increase the fraction of mass lost as fat from 65% to higher numbers:
- Resistance training and/or cardio which is high-intensity;
- intermittent fasting;
Also, steroids are likely another option, but I don't know enough about them to comfortably recommend them.
So if you want to get cut properly, learning about bodybuilding is a great option to actually get cut rather than reduce both fat and muscle at the same time.
ok cheers man
i definately dont want to lose weight. i need to gain weight. i am skinny
what i meant was that the guys on that forum seem to be a different type of physique. bigger built. i want to stay slimmer, more athleitc.
just looking at these guys avatars, i dont wana look anything like that
http://forum.bodybuilding.com/showthread.php?t=130778983
too thick, too built. too bulky
so am i wrong to follow their workout plans. are these athletic guys using a different type of workout?
Those guys might have taken years and years to achieve those bodies. If you follow their workouts, and their diets, and their sleep patterns, and you have their genetics, it will also take you years and years to achieve those bodies. However if you follow those same plans for six months you'll be considerably less bulky. Some of those guys are also using steroids.
An issue that I've become aware of due to discussions here, pics from @CopeForLife and arguments from @shookwun, is that there's a risk of looking ridiculous if you follow a disproportionate development. A classic example are the morons with huge arms and skinny chicken legs. Advice from experts may help you not go down their road of building up one bodypart more than the other and then looking unproportional. A full bodyworkout plan, either split into 1 or n days, mitigates that risk.
You should definitely consult an expert. If money is not an issue for you, a book an appointment with a professional trainer to build a program for you.
Compound exercises like the deadlift, squat, bench press, and military press are considered ideal for this as they are compound exercises (as per the name), so they work out several muscles simultaneously and take them to failure together.
But there are multiple roads to rome. If you don't like the barbell bench press for example, you can do a dumbbell bench press, a barbell bench press in the smith machine, an isolateral bench press, or use the chest press machine. It's a good idea to rotate the exercises every two or three months.
You don't need deadlifts, no. But it's a good exercise nonetheless. Use this split; legs, push & pull <-- repeat. Hit your muscles with a lot of different exercises. 3 sets of 15 reps will work for you, to shape your body. Nutrition is the key of course.
maybe if dont intend to lift too heavy you can you do deadlifts and squats on the same day
FWIW man I'm jealous you're in a position to bulk.
I've been focused on cutting fat for nearly 15 years, I tried and largely failed for years and years. It's only in the past two years that I finally figured out how to do it properly, by understanding that it's about hormones and not calories. Since I started ignoring calories I've lost ~60 lbs in 18 months.
I look forward to joining the bulking crew in a couple months or so. My surgery is on Thursday and over the next six weeks I'll be doing aggressive fasting to lose (the hopefully last) 10 or 15 lbs.
But your situation is great. Just eat a lot of eggs, meat, vegetables, take creatine, and lift heavy. Sounds badass and fun. It's something I've never been able to do but always wanted to do. I hope to join you soon. It must be a great feeling, to lift new highs at the gym every week, and to focus on power.
sunchyme do you take propecia ? because i have ever been really skinny and slim , and could eat whatever i want but since i take propecia i store more fat .
i read several studies whic shows that DHT gives you the "lean look" . So while on propecia you have an handicap .
But i need my hair
I was maintaining sub 10% body fat for at least a few months while on finasteride
Now closer to 12%, because the stress of my schedule at the moment is making it too difficult obsess over calorie restriction
If finasteride does have an impact on bodyfat I think it's too minuscule to matter or blame finasteride for, at least from my personal experience
kj u know your stuff about weightlifting
is a simple upper/lower or push/pull/leg 3 day workout enough to achieve the athletic build above.
or do you need a more advanced workout, like split body parts 5 times a week?
Bro weren't you asking these same questions a couple months back? You need to just pick something and stick with it
tbh the first 2 dudes look like skinny guys who don't even work out to me, the third pic looks a bit more fit
I had been encouraging everyone to do splits, but upon further thought, and remembering my early lifting days, I actually think full body work may be better for a beginner.
Also, many avid/experienced lifters will crucify me for this, but I think deadlifts are a waste of time exercise if aesthetics is your primary goal
Here's your full body workout plan. 3x a week, alternating each time between these 2 workouts:
Day 1
5 sets Bench press
5 sets Overhead press
5 sets lat pulldown or widegrip pullups(you might not be strong enough initally to get a good rep count out of the pullups)
5 sets Back squat
5 sets Standing calf raises 15-30 reps(full contraction! don't f*****g bounce up and down. this amounts to zero calf growth)
5 sets situp 20-30 reps (with incline and/or dumbbell across chest if too easy)
Day 2
5 sets front squat
5 sets seated calf raises 15-30 reps
5 sets incline bench press
5 sets overhead press
5 sets reverse lat pulldown or chinup
5 sets leg raises 20-30 reps (if too easy, do on bench with dumbbell between feet)
Majority of sets 8-12 reps(some can be a bit more or less, but try to generally stay in this rep range). This plan is to build a baseline of muscle. At about 4-6 months you can reevaluate, and you may be ready to move onto splits
3x a week. And don't skip days. I can't emphasize enough how important consistency is in reaching your goals
i am wrong to look for workouts on this website when i want to acheive this kind of physique
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do i need even to do things like deadlift to achieve this type of body?