Plateau'd and need advice!

Thanks @Dbuffed, I’m going to research C4 and rich pianas.

@Time Crunch
That’s weird man, I’ve ran several of those calculators and none have registered that high on caloric intake just to maintain. I guess it’s a testament to everybody’s situation being different? I’m going to start adding to my daily consumption though and see how it plays out over the next few weeks.

 

Not going to read everyones input to see if they answered this but if you want to improve your run time try HIIT. When I joined the Army I was 180 5"9 and I ran a fucking 24+ 2 mile time which is so bad they didn't even give me my real time just said 24+. HIIT is the BEST way IMO to increase your run time. 30/60s or 60/120s (sprint for 30, walk for 60. etc) I was doing this 3-4 times a week doing about 15 sprints within a 30 minute period (because I sucked) and by the time I took my next PT test I was running a 13:36 2 mile so that just goes to show you that it increases your speed and endurance when it comes to breathing and keeping pace. Once you learn how to breathe while sprinting you will dominate long distance. Now, if you have a shin splint problem I can give you some advice on that aswell. Also noticed you said you do 45 second sprints, kick it up to a minute or minute 15 and walk more so your body has more time to recover for the next sprint. You're only resting 30 seconds, rest atleast 1-2minutes.

IF you would like to go in-depth about this add me on Discord, I can show you my physique and how I obtained certain things if you'd like!

Brickyboot#4592

 

" I just cannot get rid of that little bit of lower stomach fat. Can't do it. Abs are visibly noticeable, but the lower ones are subpar compared to the upper abs due to the lower stomach fat. "

Completely missed this point, maybe you're only working your upper abs. Try to do the spiderman wall crawl on the ground to really work those lower part of your abs (obliques) which will give it that nice V shape you may be looking for. I'll link a video.


Also, you may want to not let your legs hit the ground and kind of just bring them up beside you like this.


You're overworking your body by working out 5-6 times a week you just need 3-4 days and on the 4th day just go a little light.

 

1st thing - Thank you for your service my man!
Got it. I was very curious to hear from someone first hand about HIIT and it’s effectiveness.

@Brickyboot yeah, I do a good bit of lower abs.. but not much oblique-type ones. I’m going to add these two to the arsenal man.

 

Most science journals aren't that accurate as you expect. Most of their test subjects don't have any training experience whatsoever, or only doing it for the cash. Ironically, most bros you see on the gym doesn't have that knowledge but getting results (w/o steroids). Listen to your body, push yourself, be consistent, get enough rest and proper macro and results will come

 

I like this post. Especially since everyone’s body is different and reacts differently to food, weights, metabolism, etc.

 

Just have a quick question regarding "light" products, e.g. light mayonnaise etc. Is it actually better for you? I'd rather get my calories elsewhere and eat more with light products instead of eating less with high cal products.

 

I'd be curious to hear about this as well. I do know a lot of these so called "light" options aren't really what they're cracked up to be. They're just exchanging something that's high fat/carb/calories, for something synthetic that isn't.. but has just as bad of an effect.

The new craze is "skinny."
"skinny popcorn" "skinny margaritas" "skinny this" "skinny that"
I'm not sure I buy into all of it really.

 

Re, 5) Yes, eat more. IF, emphasis on IF you're actually working out 4x a week, then eat 2K calories. Also, your caloric intake required may be less/more dependant on how hard you're actually working out.

When I say how hard, I'm referring to how long your sessions are, how intense, etc. For example, If you go to the gym and spend 1 hr, but your workout's are only 15mins overall, 2K is too much, etc.

Re, upper body workouts and working out in general. If you want to learn anything and everything about proper training, follow/watch ATHLEAN-X on Youtube. He is without a doubt one of the most knowledgeable guys in the industry, is natural, and all his videos include WHY and HOW certain things are done, down to the science and physiology behind it, and how it affects one's body. This includes technique, reps, sets, hypertrophy training, metabolic breakdown, everything. Best part is, he has videos for every single exercise/body group, and how to optimally train.

I can recommend you exercises myself, however, I'd rather not type an essay. Watch ATHELEAN-X.

ATHLEAN-X™

Eat whatever you want. It doesn't matter. The simple fact of the matter is, that it's calories in vs calories out. When I say eat whatever, I obviously mean eat healthy food, with 10% junk/chocolates/whatever.

For example, I generally eat 2500 calories a day. I'm lean and defined - comparable to say a football (soccer) player.

Below is my mon-fri diet/caloric intake (full-time work).

- I never have breakfast, aside coffee (200 cal approx).
- Lunch is generally 700 calories.
- Snacks throughout the day while at work approx 500 calories (nuts and fruits mainly).
- Dinner is roughly 700-800 calories.
- And I'll often have 1 chocolate bar, or something sweet at some point during the day, which is generally 200-250 calories.

> Total approx 2500.

I generally workout after work, which is before dinner. I've found that, for me personally, working out while my total caloric intake for the day has not been complete provides better results, in terms of energy efficiency and replenishment. This honestly doesn't matter much. Ultimately it's down to calories in, vs calories out, and if you're working out enough to justify how little/much you eat.

Lastly, you don't need protein shakes. Most people take protein shakes when they haven't consumed their required protein intake for the day. If you're getting all the right nutrients from what you eat, you do not need any supplements. There's this misconception that you need supplements, you do not. The average gym-goer/people who gym to keep healthy/look aesthetic naturally, do not need supplements. They can help, but they aren't NEEDED/REQUIRED.

 

All very interesting, but I think you are focusing too much on calories. You will do far better if you know roughly how much you need to eat to feel energised and full, and then from there focus on eating quality food. That is really what makes the difference for our bodies.


Here is an interesting article on the subject:

Death of the calorie

 

Calories are important. You don't need to count exactly and be super pedantic about it, but overall it's the fundamental behind weight gain and loss. For example, I could easily eat 5000 calories a day, and still not feel full. The important part here is WHAT I'm eating. I could eat 2 Large BigMac meals in one day, which would roughly be 6500 calories, and still not be full/feel energised. However, If I ate something healthier, that provides me the right nutrients, I will be content at 2500ish. So, yes you're right to an extent, however, calories + eating the right foods are important. Can't stress how important the right foods are. Your diet comprises 75% of results you'll see in the gym.

In regards to eating quality food and knowing what to eat, I do that also. Mon-fri I generally eat extremely healthy, and have a good range of carbs/protein/fibre/etc.

Weekends, not so much - not to the extent where I'll eat 5000 bigmacs, but I'll generally eat 2 lesser-healthy meals (nandos/restaurant food/etc) over the weekend, and then drinking as well.

 

Nice. But in general for someone to base their diet on someone elses, is quite difficult. Our bodies all process food very differently. One person may take 8 hours to digest food, but another may take 80, for example. The measurement calorie, originally used to measure the efficiency of steam engines, was first used to measure our diets in 1860 and hasn't changed since. I.e a dated method imo.

Anyone reading this, I would also recommend intermittent fasting. There are tonnes of benefits, if you want to research it Google 'Peter Attia', he not just one buff ass motherfucker but is also a doctor specialising in longevity.



So my conclusion to anyone wanting to lose weight, only eat for an 6-8 hour window everyday, don't count a single calorie in this window but concentration on ONLY eating quality food, no junk. You will see the effects very quickly in my experience.

 

I think you've misunderstood. I NEVER told anyone to copy my diet/follow it. I just gave them an example of what I DO. Everyone is different, and different things will work for different people.

Also, I agree with intermittent fasting. It's essentially what I do everyday to an extent. Say if 100% was proper intermittent fasting, I'm at 80%.

 

Sorry, I was answering you paragraph which spoke about your use of calories, and then I spoke generally about calories themselves. I know you didn't tell anyone to do anything specific.

Let's all get shredded together lads.

 

This is great, dude. Thanks again for posting. Going to check out Athlean. My daily consumption schedule is identical to yours, I just need to up the intake a little bit. I’m not eating as many snacks here and there mid afternoon (nuts, fruits, etc).

 

A couple of my guys were in the same boat as you. They started taking sarms and put on 20 pounds of muscle in a few months.

 

If youre interested in that i reccommend looking them up and seeing if your local supplement store has them. you probably wont find them at big places like GNC

 

What exactly is it/does it do?

 

It's pretty much a growth hormone developed for and given to cancer patients that suffer from muscle atrophy. I guess normal people saw the potential and decided to start taking and saw good results.

Its not at the same level as steroids, but its also not some fake 'super result' pill you see in most supps.

 

Do you have any info/reaseach links on the safety of using it?