Where to start? Feedback

[Pikiriki]

As you can see in the pics below I have no definition.
I would like to build more muscle and get leaner... (Don't we all)

Any advice is more than welcome

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[pesty4077]

You have good shape, just need a solid DIET and that will get you where you want to be.

 

[Yournamehere]

Yea training looks on point... Looks like all diet from here


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[RedThunder]

Where to start? Where do you want to end? Physique?, figure? BB? Having a more specific idea of what you want might help. "Bigger and leaner" are too vague in my opinion.

 

[MooseKnuckles]

You have good shape, just need a solid DIET and that will get you where you want to be.

I agree with this, you have a good shape to start with, get your diet and training dialed in and make small adjustments as you go to meet your specific goal.

 

[tri-terror]

Definition to me is having both muscle AND being lean. So diet and cardio and weight training.

 

[Pikiriki]

Where to start? Where do you want to end? Physique?, figure? BB? Having a more specific idea of what you want might help. "Bigger and leaner" are too vague in my opinion.

I am just doing it for myself not to compete.
Currently I am 168cm, 71 kg (157 pounds?)body fat 21%
Ideally I would like to drop weight to 64-65 and body fat to around 15%.

Diet- if I put up a diet and vitamins I take can you guys make comments on it?

Also I am not on anything. Only finished Dnp, but after this course didn't see any changes at all.

I don't take any protein powder. Shall I start taking any after my workouts? I guess it has to be high in protein low on carbs?

Thank you everyone.


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[Pikiriki]

Definition to me is having both muscle AND being lean. So diet and cardio and weight training.

I used to do cardio in the morning for 40 mins and weights in the evening after work for 30-45 mins depending on what muscle I was training.

Is that a good split?


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[pesty4077]

I am just doing it for myself not to compete.
Currently I am 168cm, 71 kg (157 pounds?)body fat 21%
Ideally I would like to drop weight to 64-65 and body fat to around 15%.

Diet- if I put up a diet and vitamins I take can you guys make comments on it?

Also I am not on anything. Only finished Dnp, but after this course didn't see any changes at all.

I don't take any protein powder. Shall I start taking any after my workouts? I guess it has to be high in protein low on carbs?

Thank you everyone.


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Stay off the DNP, you don't need it. Go ahead and post your DIET and training. Please be honest on what you eat, including cheat meals.

 

[Pikiriki]

Stay off the DNP, you don't need it. Go ahead and post your DIET and training. Please be honest on what you eat, including cheat meals.

You will be shocked with my diet [emoji23] (no rice or veggies)

Mornings would be:
Porridge with almond milk, stevia or
6 scrambled eggs (1 yolk) with some cheese or baked beans from the tin

No snacks between breakfast and lunch.
I would juice some fruits and veggies together and have that.

Lunch:
Grilled chicken breast nothing else with it.
Or 3 chicken drumsticks from the shop already cocked.
Or 2 pieces of grilled salmon with 1 spoon of humus.

Dinner: will have some fruits, if really hungry will have chicken again with pesto cooked in in the oven.

I will stick to this for 3-4 days then muck up big time.
I will be on a cheat day for 3 days in a row:
Biscuits and chocolate croissants are my weakness can have them all day long and drop the food.

I can't stick to a diet for more than 4 days [emoji22]



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[pesty4077]

You will be shocked with my diet [emoji23] (no rice or veggies)

Mornings would be:
Porridge with almond milk, stevia or
6 scrambled eggs (1 yolk) with some cheese or baked beans from the tin

No snacks between breakfast and lunch.
I would juice some fruits and veggies together and have that.

Lunch:
Grilled chicken breast nothing else with it.
Or 3 chicken drumsticks from the shop already cocked.
Or 2 pieces of grilled salmon with 1 spoon of humus.

Dinner: will have some fruits, if really hungry will have chicken again with pesto cooked in in the oven.

I will stick to this for 3-4 days then muck up big time.
I will be on a cheat day for 3 days in a row:
Biscuits and chocolate croissants are my weakness can have them all day long and drop the food.

I can't stick to a diet for more than 4 days [emoji22]



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Not the best DIET you posted, but you already answered your question on why you can't get lean.

 

[Pikiriki]

Not the best DIET you posted, but you already answered your question on why you can't get lean.

Nope not the best diet, but it was an honest one.
I need to educate myself in being more disciplined, but I never seem to get there.

 

[massnup]

Looks to me that you've done very good so far, would definitely be gf material! But yea diet is the main thing to concentrate on, keep it up!

 

[Pikiriki]

I am a sugar addict, as in if I don't have something sweet after 3-4 days I shake like an earthquake.
Tried ephedrine in the past to help with this and it worked for about 2-3 months. The downfall was the depression and had to stop.
Chromium- Didn't help at all and some other things I can't remember.

How my diet used to be:
Mornings: a bowl of full fat milk with kids cereals (Cheerios) and 2 full spoons of sugar followed by a mug of hot chocolate with 2 teaspoons of sugar.
2-3 h later a pack of biscuits
Lunch- anything from grilled chicken to a pizza.
Something sweet after was a must.
Dinner: I would skip or it will be a sandwich.

I wouldn't drink any water at all, only juice.
It was hard to get where I am today, even thou it is still not a good diet.
I hit a spot where I need help to get pass these 3-4 days.

This is how I used to look:

top right 48kg to 64kg left one in one year on the above diet.
Right corner around 73kg.

 

[pesty4077]

I am a sugar addict, as in if I don't have something sweet after 3-4 days I shake like an earthquake.
Tried ephedrine in the past to help with this and it worked for about 2-3 months. The downfall was the depression and had to stop.
Chromium- Didn't help at all and some other things I can't remember.

How my diet used to be:
Mornings: a bowl of full fat milk with kids cereals (Cheerios) and 2 full spoons of sugar followed by a mug of hot chocolate with 2 teaspoons of sugar.
2-3 h later a pack of biscuits
Lunch- anything from grilled chicken to a pizza.
Something sweet after was a must.
Dinner: I would skip or it will be a sandwich.

I wouldn't drink any water at all, only juice.
It was hard to get where I am today, even thou it is still not a good diet.
I hit a spot where I need help to get pass these 3-4 days.

This is how I used to look:

top right 48kg to 64kg left one in one year on the above diet.
Right corner around 73kg.

Your DIET has improved a lot, so you are heading in the right direction. How much cardio do you do and what is your MHR when you do it?

 

[Pikiriki]

Your DIET has improved a lot, so you are heading in the right direction. How much cardio do you do and what is your MHR when you do it?

I do cardio mornings before work for 30-40 mins 3-4 times a week.
I do not know what MHR means.
I can assume is the intensity? I don't look at that, I am dead tired after it.

 

[pesty4077]

Porridge with almond milk, stevia and
6 scrambled eggs (1 yolk) with some cheese (You can drink coffee or tea with this)

1 oz almonds between breakfast and lunch.

Lunch:
Grilled chicken breast, rice and vegetables

Or 2 pieces of grilled salmon with 1 spoon of humus and rice

Dinner: chicken and some vegetables, fruit for dessert if you want

Before bed, 1 scoop of protein.

1 cheat meal every 7 days

Every day, at least 1/2 gallon of water

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This is a little better and something close to what you posted.

 

[pesty4077]

I do cardio mornings before work for 30-40 mins 3-4 times a week.
I do not know what MHR means.
I can assume is the intensity? I don't look at that, I am dead tired after it.

Means Maximum Heart Rate, To be effective it should be between 70 to 85% when you do cardio. that is 220 - your age is your MHR. Times that by at least 70% and your heart should be beating this when you do cardio. I would also suggest running in the morning on an empty stomach. You eat right after that. You do that 5 days for at least 30 minutes and your heart is beating like I said, you will lose that fat.

 

[TBJ]

As you can see in the pics below I have no definition.
I would like to build more muscle and get leaner... (Don't we all)

Any advice is more than welcome

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Have you tried carb cycling? You have some muscle, I dig it. You just want to lean up?

Avoid the fruit at night. No need spiking your insulin so late. Stick to fruit in the morning, first thing. Simple sugars will be immediately utilized, liver will be stimulated, tons of benefits.. Anyhow... Back to main topic..

Carb cycling?

 

[Pikiriki]

Have you tried carb cycling? You have some muscle, I dig it. You just want to lean up?

Avoid the fruit at night. No need spiking your insulin so late. Stick to fruit in the morning, first thing. Simple sugars will be immediately utilized, liver will be stimulated, tons of benefits.. Anyhow... Back to main topic..

Carb cycling?

No, haven't tried it.
Thank you.