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  1. #1
    Registered User themre's Avatar
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    In need of advice on my weight loss and muscle building journey

    Hi forum I'm from germany and I'm relatively new to bodybuilding I'm working out for about six months now but only the last three months I started making some progress since changing my Programm and eating habits according to informations I got from this forum so a big thanks first!

    The reason I write this post is because I am mostly not able to visit a gym and I work out a home so I got no professional looking over my progress ( went to the gym couple of times to get my exercise form checked tough) so I wanted to give you guys some Infos about my nutrition and workout to get sure if I'm on the right track.

    I am 186cm high and my current weight is 109 kg before I started working out my weight was nearly 130 kg and my waist measurement about 125 cm now I am almost 21 kilograms down and my waist measurement is 115 cm so that's a great progress for me.

    My recent macros are about 2000 calories a day 150g Protein 170g carbs and 62g fats. I noticed fast weight loss in the beginning but in the last three weeks it's getting a bit tougher my goal weight is 95 kg and then starting a small bulk. I sometimes do a refeed day where eat about 2400 calories which is still under my maintenance.

    I'm working out on the allpro workout 3 times a week I'm in the third cycle and my lifts are going up:

    Cycle 1: Squat 16 kg Bench 41kg bent over row 24 kg

    Cycle 3: Squat 26 kg Bench 51 kg bent over row 36 kg

    My plan is to finish my cut with allpro training routine then switching to allpro autoregulated for bulking.

    My supplements are :

    1. Multivitamin
    2. Whey protein
    3. Creatine
    4. Lipo 6 black ( started recently since my weight loss slowed down )

    I would really like to read your opinions and these are som questions I have :

    Is 95 kg the ideal weight for my height to stop loosing weight and going for a bulk or should I push it a bit more ?

    I would like to start adding upright rows to my allpro workout routine after finishing this cycle but the things I red about this exercise are very controversial and I can't decide if it's a good idea or not ?

    I think I made a mistake and went down too fast with my calories now I can't go lower than 2000 calories and my fat loss is getting slower ( 1 kg only in the last two weeks ) would you advise me to do a one week diet break where I eat about 100 calories lower than my maintenance?

    I'm using creatine since 29 November is this related to my slower weight loss because I'm gaining water weight ?

    That's all the questions that come in my mind right now if there's anything else I will post it in this thread I hope to get some good answers and thanks on forward for all your efforts.
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  2. #2
    pay the iron price SuffolkPunch's Avatar
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    It's difficult to say what an ideal weight is. Most people at 95kg are still going to look quite soft - will likely be over 20% BF whereas you need to be under 14% to have some muscle definition. And you have to have built some muscle before this point too - which is the part most people underestimate... because it takes much longer than losing fat.

    If you want a number though, it's probably going to be more like 80kg before doing a phase of muscle gain.

    I don't think there is a need to add anything to All Pros. It's not going to make any real difference at this stage - just getting the basics right should be your focus, sticking to calories, protein and making pregoressive overload in line with the All Pros plan.

    0.5kg a week is OK. Also, you can be fooled by water weight changes. Weight yourself every day and look for the long term trend, ignoring the noise/errors in the day to day date. I use the SLOPE() function in excel for this using at least a months worth of daily data. It's very unlikely you need a diet break.

    Yes, creatine can make your weight increase - at least until your muscles become saturated with it. After you've been taking it for a couple of weeks, the effect should have reached it's maximum.
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  3. #3
    Registered User themre's Avatar
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    Thanks for your quick reply man really appreciate it!

    Originally Posted by SuffolkPunch View Post
    It's difficult to say what an ideal weight is. Most people at 95kg are still going to look quite soft - will likely be over 20% BF whereas you need to be under 14% to have some muscle definition. And you have to have built some muscle before this point too - which is the part most people underestimate... because it takes much longer than losing fat.

    If you want a number though, it's probably going to be more like 80kg before doing a phase of muscle gain.
    I know already that I'm not going to get lean at 95 kg and that I'm still going to be over 20% bf but I was thinking to do a small bulk at that point ( maybe up to 100 kg ) then cutting down again to about 90 kg and doing the same thing again till I arrive at the 80 kg range. The reason I wanted to do this is so I will build some muscles that will show themselves when I get in the 80 kg range instead of going on a long cutting period ( I think it will be another 6 months at least ) till I get around the 80 kg range whit minimal muscles.

    Do you still think it's a better idea to keep cutting till I get low bf and starting a long bulk after ?

    Aswell I fear that my body will adapt if I do such a long cut and loosing weight will become too difficult.

    Originally Posted by SuffolkPunch View Post
    I don't think there is a need to add anything to All Pros. It's not going to make any real difference at this stage - just getting the basics right should be your focus, sticking to calories, protein and making pregoressive overload in line with the All Pros plan.
    You know allpro allowed you to add an additional exercise after finishing the third cycle and I red in the original thread that upright rows suits the allpro Programm better than biceps curls and that it would be better to leave out the curls and doing the upright rows from the beginning instead. I didn't liked to do the Programm without curls so I left the upright row aside but now I'm finishing my third cycle and I thought it may be beneficial adding the upright rows to the program at this point.

    Originally Posted by SuffolkPunch View Post
    0.5kg a week is OK. Also, you can be fooled by water weight changes. Weight yourself every day and look for the long term trend, ignoring the noise/errors in the day to day date. I use the SLOPE() function in excel for this using at least a months worth of daily data. It's very unlikely you need a diet break
    I used to weight myself once a week after waking up, I will try to weigh every day.

    If I keep dieting at 2000 calories long term won't I going to get to a weight loss plateau at some time ?
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  4. #4
    Registered User RapidFail's Avatar
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    Originally Posted by themre View Post
    Thanks for your quick reply man really appreciate it!



    I know already that I'm not going to get lean at 95 kg and that I'm still going to be over 20% bf but I was thinking to do a small bulk at that point ( maybe up to 100 kg ) then cutting down again to about 90 kg and doing the same thing again till I arrive at the 80 kg range. The reason I wanted to do this is so I will build some muscles that will show themselves when I get in the 80 kg range instead of going on a long cutting period ( I think it will be another 6 months at least ) till I get around the 80 kg range whit minimal muscles.

    Do you still think it's a better idea to keep cutting till I get low bf and starting a long bulk after ?

    Aswell I fear that my body will adapt if I do such a long cut and loosing weight will become too difficult.



    You know allpro allowed you to add an additional exercise after finishing the third cycle and I red in the original thread that upright rows suits the allpro Programm better than biceps curls and that it would be better to leave out the curls and doing the upright rows from the beginning instead. I didn't liked to do the Programm without curls so I left the upright row aside but now I'm finishing my third cycle and I thought it may be beneficial adding the upright rows to the program at this point.



    I used to weight myself once a week after waking up, I will try to weigh every day.

    If I keep dieting at 2000 calories long term won't I going to get to a weight loss plateau at some time ?
    I honestly don't think bulking is necessary until you get down to around 15% body fat, which as SuffolkPunch suggested, will likely be nearer the 80kg mark. 0.5kg per week of bodyweight lost is a good rate, I would keep doing what you're doing for now, but a diet break (where you eat at maintenance for a couple of weeks or maybe a month) will probably be a good idea at some point. You may have to cut your calories below 2000 eventually. Having higher body fat and being a beginner means you should be building muscle while losing fat, so bulking should not be necessary. For an example of this, have a look at the progress pics on my profile - from Jan '18 to Nov '18 I was cutting or at maintenance and you can see I definitely built some muscle while dropping 7kg.

    Go for the upright rows, but restrict the movement so your elbows don't go higher than your shoulders to avoid injury.
    Age: 35
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    Personal best lifts
    Bench - 5 x 57.5kg (127lb)
    Front squat - 5 x 60kg (132lb)
    Back squat - 5 x 67.5kg (149lb)
    RDL - 8 x 95kg (209lb)
    Deadlift - 5 x 85kg (187lb)
    Overhead Press - 5 x 40kg (88lb)
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  5. #5
    Registered User themre's Avatar
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    Thanks for ur answers I will keep cutting then and I will add upright rows to my Programm in the beginning of my fourth cycle. If there are still any beneficial advices or comments pleas feel free to share them with me !
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