- Joined
- Nov 12, 2015
- Messages
- 154
Need some tips ladies/gents
Been training regularly now for about 5 years having issues with fat gains. I have gained a small amount of muscle over the years i only supplemented with synthetine and syntheselen but mainly synthetine as i wanted to get rid of the fat. My damn body refuses to change and I'm mentally frustrated now and need to nail what the cause is so i can work to progress. Im not going in to the full history but i will list the important stuff so you can get a better understanding of my training and diet. I am not a bodybuilder i enjoy it a lot and i just want a decent lean look.
Starting weight
252 pounds (4/5 years ago)
153 pounds (skinny fat)
183 pounds (after bulking late 2018)
TRAINING SPLIT
I was doing the following split for a few years (i usually train fasted)
*20 min fasted cardio before training followed by
Mon - Chest
Tue - back
Wed - legs
Thurs - shoulders
Fri - bi's / tri's
Sat - 40/45 cardio only
Sun - Off
I have since changed this and I am now as of April 2019 following a 5x5 type of workout (ABA following week BAB). I do feel I'm gaining strength and again I train fasted.
*15 min cardio before weight training followed by
Mon - squats, incline chest press, flies, barbell rows
Tue - 40/45 min cardio only
Wed - military press (over head press), standing lateral raise, face pulls, dead lift
Thurs - 40/45 min cardio only
Fri - same as monday
Sat - 40/45 min cardio only
Sun - Off
DIET
(I usually eat after training)
I eat the following 6x a week and i have followed this for a few years only ever adjusting carb intake, Sunday I still eat a good amount of protein however I have a cheat meal and increase carbs. I only drink water.
Post training
Meal 1
4 whole eggs 2 egg whites with 1 toast at times white or brown bread no butter. Cup of tea with a dash of milk and teaspoon of honey.
Meal 2
200g skinless grilled chicken breast with some light seasoning, 120g brown rice
Meal 3
200g skinless grilled chicken breast with some light seasoning, 120g brown rice
(Sometimes i replace meal 3 with a can of tuna and a whole meal wrap or grilled fish and veg)
Meal 4
30g protein shake in water (20g protein 5g carbs)
WATER - 2.4/3 liters daily
SUPPLEMENTS
Taurine
L-Tyrosine
Ashwagandha (Withania somnifera)
I admit I lack in eating good fats but when I do it's usually Almonds, peanut butter, flax seeds, hazel nuts.
I want to get rid of my belly to a point where my abs are visible or lower my overall body fat.
Is training fasted not for me?
Should I up the carbs or replace with healthy fats and lower carbs?
Change my training split if so what is a good program to follow?
Im literally mentally frustrated, i can diet and loose weight but i still look like crap. I did try a bulk and gained some good size but the belly and love handles also grew, i ate clean and trained well and included cardio as mentioned above. I was considering running a cycle but never went ahead as i wanted to go as far as i could naturally
Would be grateful for input
Been training regularly now for about 5 years having issues with fat gains. I have gained a small amount of muscle over the years i only supplemented with synthetine and syntheselen but mainly synthetine as i wanted to get rid of the fat. My damn body refuses to change and I'm mentally frustrated now and need to nail what the cause is so i can work to progress. Im not going in to the full history but i will list the important stuff so you can get a better understanding of my training and diet. I am not a bodybuilder i enjoy it a lot and i just want a decent lean look.
Starting weight
252 pounds (4/5 years ago)
153 pounds (skinny fat)
183 pounds (after bulking late 2018)
TRAINING SPLIT
I was doing the following split for a few years (i usually train fasted)
*20 min fasted cardio before training followed by
Mon - Chest
Tue - back
Wed - legs
Thurs - shoulders
Fri - bi's / tri's
Sat - 40/45 cardio only
Sun - Off
I have since changed this and I am now as of April 2019 following a 5x5 type of workout (ABA following week BAB). I do feel I'm gaining strength and again I train fasted.
*15 min cardio before weight training followed by
Mon - squats, incline chest press, flies, barbell rows
Tue - 40/45 min cardio only
Wed - military press (over head press), standing lateral raise, face pulls, dead lift
Thurs - 40/45 min cardio only
Fri - same as monday
Sat - 40/45 min cardio only
Sun - Off
DIET
(I usually eat after training)
I eat the following 6x a week and i have followed this for a few years only ever adjusting carb intake, Sunday I still eat a good amount of protein however I have a cheat meal and increase carbs. I only drink water.
Post training
Meal 1
4 whole eggs 2 egg whites with 1 toast at times white or brown bread no butter. Cup of tea with a dash of milk and teaspoon of honey.
Meal 2
200g skinless grilled chicken breast with some light seasoning, 120g brown rice
Meal 3
200g skinless grilled chicken breast with some light seasoning, 120g brown rice
(Sometimes i replace meal 3 with a can of tuna and a whole meal wrap or grilled fish and veg)
Meal 4
30g protein shake in water (20g protein 5g carbs)
WATER - 2.4/3 liters daily
SUPPLEMENTS
Taurine
L-Tyrosine
Ashwagandha (Withania somnifera)
I admit I lack in eating good fats but when I do it's usually Almonds, peanut butter, flax seeds, hazel nuts.
I want to get rid of my belly to a point where my abs are visible or lower my overall body fat.
Is training fasted not for me?
Should I up the carbs or replace with healthy fats and lower carbs?
Change my training split if so what is a good program to follow?
Im literally mentally frustrated, i can diet and loose weight but i still look like crap. I did try a bulk and gained some good size but the belly and love handles also grew, i ate clean and trained well and included cardio as mentioned above. I was considering running a cycle but never went ahead as i wanted to go as far as i could naturally
Would be grateful for input