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  1. #1
    Registered User greglevine's Avatar
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    Am I Doing Anything Wrong?

    I'm 5'9, 140 lbs., 23 years old, male, and about 15-25% body fat. My long-term goal is to be lean and muscular, but my short-term focus is getting lean, before getting muscular.

    I had been eating an average of about 2500 calories, 160g protein, 65g fat, and 320g carbs for several months but I never looked any different, despite my weight declining about 0.5 lb. per week.

    My focus isn't strength, but for your reference to know my experience level, my main lift 1RMs are 265 squat, 365 deadlift, and 185 bench. I've been training specifically for hypertrophy for half a year, but have 3 years of CrossFit experience before that.

    I work out 8-10 hours per week, 2-5 days per week, running Eric Helms' Intermediate Bodybuilding Program (the fewer days I go, the longer my sessions are, of course - volume is always the same per week). I wait 48+ hours before training the same muscle group again, so I can recover properly.

    For the past 1-1.5 months, I've been eating an average of about 1500 calories, 115g protein, 65g fat, and 115g carbs, and finally the weight has started to drop significantly and I'm looking SLIGHTLY leaner in the mirror, but according to my nutritionist who weighs me and uses electrodes to take my body composition measurements every 3 weeks, I'm under-eating and losing lots of muscle along with the fat. I haven't noticed any loss of strength at the gym, nor do I notice any visual loss of muscularity in the mirror, and eating 1500 calories is not hard for me (I'm never hungry for more than that). Am I doing something wrong or am I on the right track? Thanks in advance for your help. I've attached 2 photos from the internet that look similar to my body.
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  2. #2
    Registered User air2fakie's Avatar
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    Doesn't really sound like you're on the right track.

    Also, not that duration on its own matters, but working out for 2 days some weeks, 4-5 hours each workout, doesn't sound productive at all.

    Originally Posted by greglevine View Post
    I work out 8-10 hours per week, 2-5 days per week, running Eric Helms' Intermediate Bodybuilding Program (the fewer days I go, the longer my sessions are, of course - volume is always the same per week).
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  3. #3
    NASM-CPT xsquid99's Avatar
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    Unlikely that you're losing muscle eating that many calories along with your strength training, there is no electronic device in existence that can tell you that with any accuracy so don't believe it for a second.

    The effectiveness of a strength training workout drops significantly after about the 60-75 minute mark, so how long exactly are your sessions?
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.

    Don't be upset with the results you didn't get from the work you did not do.
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  4. #4
    Han shot first! TolerantLactose's Avatar
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    You're too afraid of gaining fat when you buy and too afraid of losing muscle when you cut. These things can happen but when they're central to your thinking, you can wind up spinning your wheels.
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    Registered User paulinkansas's Avatar
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    I was 5'8" and 136 pounds and probably the smallest guy in my college with a student population of 20,000. I was 17. You don't need 160 grams of P a day. Get off the intermediate program. You are not ready. Follow something like the Fierce 5. I lift about 4 hours a week and my pic is a year old.
    Furnished rental houses in Coffeyville Kansas. Bills paid, weekly rates, full kitchens, washer/dryer, cable/wifi. For traveling workers.
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  6. #6
    Registered User Maxxx17's Avatar
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    The first thing I want to tell you is don't be afraid of gaining fat and don't be afraid of losing muscle when you're drying off. It can happen and you have to be mentally prepared. Secondly, who made you this training program? Did you do it yourself? If yes, then I advise you to contact a doctor who would examine you and would tell you with what load you are allowed to do something. You need to take this seriously. I did weight loss surgery too at first I didn't know how to train. Later I went for a consultation to the surgeon who operated on me and he helped me to close this issue.
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    Originally Posted by TolerantLactose View Post
    You're too afraid of gaining fat when you buy and too afraid of losing muscle when you cut. These things can happen but when they're central to your thinking, you can wind up spinning your wheels.

    Tried to rep you. Gotta spread it around more it says…
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  8. #8
    Registered User coachcalande's Avatar
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    Originally Posted by greglevine View Post
    I'm 5'9, 140 lbs., 23 years old, male, and about 15-25% body fat. My long-term goal is to be lean and muscular, but my short-term focus is getting lean, before getting muscular.

    I had been eating an average of about 2500 calories, 160g protein, 65g fat, and 320g carbs for several months but I never looked any different, despite my weight declining about 0.5 lb. per week.

    My focus isn't strength, but for your reference to know my experience level, my main lift 1RMs are 265 squat, 365 deadlift, and 185 bench. I've been training specifically for hypertrophy for half a year, but have 3 years of CrossFit experience before that.

    I work out 8-10 hours per week, 2-5 days per week, running Eric Helms' Intermediate Bodybuilding Program (the fewer days I go, the longer my sessions are, of course - volume is always the same per week). I wait 48+ hours before training the same muscle group again, so I can recover properly.

    For the past 1-1.5 months, I've been eating an average of about 1500 calories, 115g protein, 65g fat, and 115g carbs, and finally the weight has started to drop significantly and I'm looking SLIGHTLY leaner in the mirror, but according to my nutritionist who weighs me and uses electrodes to take my body composition measurements every 3 weeks, I'm under-eating and losing lots of muscle along with the fat. I haven't noticed any loss of strength at the gym, nor do I notice any visual loss of muscularity in the mirror, and eating 1500 calories is not hard for me (I'm never hungry for more than that). Am I doing something wrong or am I on the right track? Thanks in advance for your help. I've attached 2 photos from the internet that look similar to my body.


    23…great age for piling on muscle mass.

    I’m also about 5’9 and at 23 was probably in the neighborhood of 205 pounds. You can bulk, stay active, gain muscle, control fat, get stronger, stay athletic and looking good.

    Back in those days, I tried to eat every three hours for size and strength. The main focus was getting and keeping a steaDy supply of protein.


    I trained like this:

    Upper
    Cardio/sports
    Lower
    Cardio/sports
    Upper
    Cardio/sports
    Lower
    Cardio/sports

    Still had time for relationship and work and coaching.

    I would imagine that I was consuming around 3200- 3500 cals a day.I certainly didn’t limit myself due to trying to get stronger and bigger.

    I think fat shaming keeps a lot of men tiny and weak unfortunately. Smoother abs for a bunch of strength and size gains is worth the consideration.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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