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  1. #1
    Registered User Gainz4Jesus365's Avatar
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    consistent progress at 170 with a belly

    I'm 5'11 170 lbs 20 yrs. New to bodybuilding, not new to working out. I've dieted before, did high school sports, and weightlifting. I'm lifting on a 5 day split for a little over a month now. I've got a belly but not sure how to get rid of it without killing my gains and losing weight.
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  2. #2
    I'm huge in Japan! xsquid99's Avatar
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    Originally Posted by Gainz4Jesus365 View Post
    I'm 5'11 170 lbs 20 yrs. New to bodybuilding, not new to working out. I've dieted before, did high school sports, and weightlifting. I'm lifting on a 5 day split for a little over a month now. I've got a belly but not sure how to get rid of it without killing my gains and losing weight.
    Can't eat your cake and have it to. Losing the belly comes with weight loss, but it doesn't have to come with "losing your gains" as long as you keep the calorie deficit small. Even then whatever you lose will rebound when you transition back to a surplus.

    Think long term, not weeks/months but years ahead. Don't worry about the short term losses, you have plenty of time to recover later on down the road.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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  3. #3
    Registered User Gainz4Jesus365's Avatar
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    Originally Posted by xsquid99 View Post
    Can't eat your cake and have it to. Losing the belly comes with weight loss, but it doesn't have to come with "losing your gains" as long as you keep the calorie deficit small. Even then whatever you lose will rebound when you transition back to a surplus.

    Think long term, not weeks/months but years ahead. Don't worry about the short term losses, you have plenty of time to recover later on down the road.
    Ok. Thank you for the feedback. What kind of calorie deficit/diet am I looking at? And how should I change split?
    Last edited by Gainz4Jesus365; 05-11-2021 at 09:34 PM.
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    Han shot first! TolerantLactose's Avatar
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    It's hard to give advice when there's so little information to go on. How much fat are you trying to lose? What time frame? What's your training program? What's your training history?
    Have I now become your enemy by telling you the truth?
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  5. #5
    Train hard play harder Tommy W.'s Avatar
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    You need to post a pic otherwise it's just a guessing game on how to advise to move forward
    If you don't get what you want you didn't want it bad enough
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    Registered User Gainz4Jesus365's Avatar
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    Originally Posted by Tommy W. View Post
    You need to post a pic otherwise it's just a guessing game on how to advise to move forward
    Here
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    Last edited by Gainz4Jesus365; 05-11-2021 at 09:18 PM.
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  7. #7
    Registered User Gainz4Jesus365's Avatar
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    Originally Posted by TolerantLactose View Post
    It's hard to give advice when there's so little information to go on. How much fat are you trying to lose? What time frame? What's your training program? What's your training history?
    I'm trying to lose enough fat to have a sturdy base to lean bulk from. After the bulk, I'd like to cut down to 6-7% body fat, or however much is necessary (are there multiple bulk/cut cycles?). I'm new, and I'm not sure how long/what the time frame would be, if you could recommend a time frame and a routine that would be awesome. I trained for 4 weeks using exercises based on former experience and research:

    Mon Chest day:
    4x8 bench
    3x12 flyes
    3x12 incline db press
    40 pushups
    20 diamond pushups

    Tue Back day:
    4x4 deadlift
    3x12 single arm db rows
    4x4 pullups
    4x3 bb upright rows
    5x8 bb shrugs
    1x12-15 cable row

    Wed leg day:
    4x8 squat
    4x12 db lunges
    2x10 db deadlift supersetted into 2x10 straight leg deadlift

    Thurs arm day:
    4x12 db curls
    4x12 bb curls
    4x12 diamond pushups
    4x12 skull crushers

    Fri shoulder day:
    4x8 db bent-over lateral raise
    4x8 bb military press
    4x8 plate front raise
    4x6 seated db lateral raise

    Before this I didn't have a membership, and would just randomly bench, squat, deadlift, and curl a barbell multiple times a day, using a small weight rack in my room with a bench. Without any prior knowledge of benching, I just benched through shoulder pain and messed up my rotator cuffs. This was right before doing my split for a few weeks. They still bother me. I believe the rotator cuff pain came from poor form on bench because my elbows were out pointing the walls instead of at a 45 degree angle. I can't do flyes or upright bb row due to pain, and have trouble with military press.
    My new split is from a muscleandstrength article titled "M-F Workout Routine: 5 Day Body Part Split Workout"(can't post links yet)

    My training history is 2 years of football, 3 years of wrestling, and a special operations prep course called MARSOC which I followed through all the way to the end of the 10 weeks. During these 10 weeks was the only time I've dieted semi-seriously while working out. I avoided as much sugar and junk food as I could. I also did a total of 6 months of weightlifting during highschool separate from sports. Wrestling and football were both very physically demanding regarding conditioning. Lots of running.
    Last edited by Gainz4Jesus365; 05-11-2021 at 09:31 PM. Reason: New split date.
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  8. #8
    Train hard play harder Tommy W.'s Avatar
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    Lose the bro split and hit everything twice a week. Eliminate some of those exercises and just overall clean up your program.
    If you don't get what you want you didn't want it bad enough
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    I'm huge in Japan! xsquid99's Avatar
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    Originally Posted by Gainz4Jesus365 View Post
    Ok. Thank you for the feedback. What kind of calorie deficit/diet am I looking at? And how should I change split?
    Go back to the first page of the Forum and read the Don't Look Past the Basics sticky thread at the top. In that thread is a link to another post that will help you set your baseline calorie/macro targets.

    Also, forum rules state Your avatar MUST be a picture of yourself. So unless you're Jesus reincarnated you need to lose the Avatar photo.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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  10. #10
    Registered User Gainz4Jesus365's Avatar
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    Originally Posted by Tommy W. View Post
    Lose the bro split and hit everything twice a week. Eliminate some of those exercises and just overall clean up your program.
    Ok. How would you recommend cleaning up the program? also, how many days a week should I workout, and how should I hit everything twice a week without overlapping muscle groups?

    forgive me for the lack of knowledge this is my first time trying this.
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  11. #11
    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by Gainz4Jesus365 View Post
    Ok. How would you recommend cleaning up the program? also, how many days a week should I workout, and how should I hit everything twice a week without overlapping muscle groups?

    forgive me for the lack of knowledge this is my first time trying this.
    There are several splits that allow 2xper week per muscle group. Upper\lower, push\pull, etc. Even 3x per week full body. You don't do the daily volume you do now each time, you train with less volume but more often. There are also great programs like Fierce, 5, etc.
    If you don't get what you want you didn't want it bad enough
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