Thread: Slow Fat Loss (Body recomp)

Well, let's see.

What weights are you pushing around these days, what macros are you running and how much do you weigh? How many days a week do you want to train from this point forward?

What weights are you pushing around these days, what macros are you running and how much do you weigh? How many days a week do you want to train from this point forward?

Here is my Macro breakdown:
Calories: 3763
Protein: 285.2g
Fat: 163.6g
Carbs: 300.5g

Weights:
Deadlifts - 255 x 6 x 3
Back Squat - 155 x 6 x 3 or 140 x 8 x 3 or 135 x 12 x 3
Bench Press - 135 x 8 x 3
Inc. DB Press - 50 x 9 x 3
Military Press - 100 x 5 x 3
Cable Rows - 95 x 12 x 3
Pull-ups - 10lb x 5 x 3

What i weigh:
182.0 - 184.0 (afternoon weigh in)

How many days a week?
3 days (safe guaranteed training days)

After the first month of my new semester, i might be able to do 4 days, it depends on my homework load.

Built,

I think it is awesome that you are taking so much quality time to help somebody who is so eager to learn. I wish there had been somebody like that to help me out when I was that age.

Excellent. Are you making progress? What do you want to accomplish for this next period of your training?

Originally Posted by Built

Excellent. Are you making progress? What do you want to accomplish for this next period of your training?

Am i making progress?
Yes and no.
Yes in terms of strength.
No in terms of mass gain.

What do i want to accomplish?
I want to add some serious mass to my body.
I want to get bigger legs, an upper chest, and size to my arms.

Originally Posted by malfeasance

Built,

I think it is awesome that you are taking so much quality time to help somebody who is so eager to learn. I wish there had been somebody like that to help me out when I was that age.

I appreciate all the help Built is giving me too!
You don't come around people who are willing to do that too often.

Originally Posted by Ark94

Am i making progress?
Yes and no.
Yes in terms of strength.
No in terms of mass gain.

What do i want to accomplish?
I want to add some serious mass to my body.
I want to get bigger legs, an upper chest, and size to my arms.

Okay - start increasing your food. Do some modest cardio on rest days. How many days a week can you train now, and for how long?

Originally Posted by Built

Okay - start increasing your food. Do some modest cardio on rest days. How many days a week can you train now, and for how long?

Already stated that but in case you missed it

How many days a week?
3 days (safe guaranteed training days)

I may be able to train 4 days, it depends on my new semester and work load. i should be able to tell in 2 weeks time if my new semester is tough or not.

What sort of cardio on rest days? Normal walking?

Not sure if you remember or not, but you had me doing the Full Body workout for the last 2 weeks because we were going to design something after my exams, then create a good meal plan for me.

Oh, I remember you were going through exams - there's nothing magical to the "design" part though. We'll get you to focus on quads, pecs and arms.

Day 1
5x5 squats
3x8 squats (front squats would be ideal here)
3 supersets: sissy squats 8-12 reps; then do the top half of leg extensions 8-12 reps; then rest (that's one superset).

5x5 low incline bench press
3x8 low incline dumbbell press
3 supersets: 8-12 rep dips with 8-12 rep pec dec, dumbbell flyes or cable flyes.

baby got biceps

Day 2
3x5 squats
3x8 front squats
3x8-12 single-leg leg-presses

3x5 low incline bench press
3x8 low incline dumbbell press
3x12 close-grip bench press OR skullcrushers

baby got biceps - reduce the volume for this second day. Do only 3x5 instead of 5x5, and only do 2 supersets

Standing calf raises, do a few sets in between any of the upper body work as desired on days 1 and 2 workouts

Day 3: rest

Day 4:
5x5 deadlifts
3x8 Romanian deadlifts
Got Built? » The Shoulders of Giants
3x8-12 unsupported t-bar rows OR heavy one-arm dumbbell rows
Seated calves, 3-5 sets of 12-20 reps, tucked between sets of your other work
Abs as desired, weighted sets

Day 5, Day 6, Day 7:
If you can do another workout in here, do the "full body" you've been doing, just 3x8-12 for each movement, not too heavy.
Get at least one full day of rest each week.
You could do some moderate cardio whenever you like on rest days. Post workout, you could do 20-minutes of cycling, fast incline walking or jogging as desired.

Eat enough to gain about 5 lbs a month. Do this for the semester, or until you get too fat, whichever comes first.

Originally Posted by Built

Oh, I remember you were going through exams - there's nothing magical to the "design" part though. We'll get you to focus on quads, pecs and arms.

Day 1
5x5 squats
3x8 squats (front squats would be ideal here)
3 supersets: sissy squats 8-12 reps; then do the top half of leg extensions 8-12 reps; then rest (that's one superset).

5x5 low incline bench press
3x8 low incline dumbbell press
3 supersets: 8-12 rep dips with 8-12 rep pec dec, dumbbell flyes or cable flyes.

baby got biceps

Day 2
3x5 squats
3x8 front squats
3x8-12 single-leg leg-presses

3x5 low incline bench press
3x8 low incline dumbbell press
3x12 close-grip bench press OR skullcrushers

baby got biceps - reduce the volume for this second day. Do only 3x5 instead of 5x5, and only do 2 supersets

Standing calf raises, do a few sets in between any of the upper body work as desired on days 1 and 2 workouts

Day 3: rest

Day 4:
5x5 deadlifts
3x8 Romanian deadlifts
Got Built? » The Shoulders of Giants
3x8-12 unsupported t-bar rows OR heavy one-arm dumbbell rows
Seated calves, 3-5 sets of 12-20 reps, tucked between sets of your other work
Abs as desired, weighted sets

Day 5, Day 6, Day 7:
If you can do another workout in here, do the "full body" you've been doing, just 3x8-12 for each movement, not too heavy.
Get at least one full day of rest each week.
You could do some moderate cardio whenever you like on rest days. Post workout, you could do 20-minutes of cycling, fast incline walking or jogging as desired.

Eat enough to gain about 5 lbs a month. Do this for the semester, or until you get too fat, whichever comes first.

Awesome workout plan Built! looks good.

Few questions if you don't mind.

On day 2, its a reduced volume right, and you tell me to do 2 super sets, rather than 3.
What am i supersetting?

Just to be sure, i am doing Back Squats first, then Front Squats.

The two exercises that follow "supersets:" - that's what you are to superset.

Back squats first, correct.

well built, its been a pain in the ass. Haven't hit the gym since monday. Even though my back squat form has improved so much, one thing has stayed and that is my gm'ing out of the hole. I didn't think i was doing it much, but i need to work on keeping up my chest.

Now i have had back pain, it may not be from squatting, could be from shoveling a lot of snow but either way i don't want to aggravate it anymore. It was pretty bad earlier this week, but it has calmed down a little bit. Going to give it till monday and be right back into the weights!


Btw, should i start a workou log rather than keep on posting in this?

You can keep posting it here. I'll move it to gym logs for you. Sorry about your back. Get it looked at.

Well Built, i have most likely found that my back pains are coming from shoveling snow, maybe slightly from squatting but not as much. I shovel a lot of snow several times a week at my work, and my lower back really starts to hurt severely to the point where i can barely stand straight. It will pass over after a while, but it is still there.

So, my parents did not let me go to the gym last night. Not just because of my back, but they think its also from the Accutane im on. I have been having stomach pains out of the blue, and they don't want me doing anything to myself at the gym. I may even go off Accutane as well, and i have only been on it for a week lol.

Damn. Well, keep us posted. Accutane's nasty shit. Feel better.