Need some help from buff guys on here...

B

bledi

New member
Hello everyone,

I have recently lost a ton of weight but it feels like I'm stuck, I went from 250 pounds to about 185. I'm about 5'12-6' tall and I'm not sure what to do next.

I would like to add muscle and I have been lifting weights but the progress is slow and I still feel fat. I look awful. I have this nasty fat thats stuck to my body and even though I've been weight training for about 2 months now, the progress is barely showing. My chest has gotten bigger and my arms are slowly getting larger but they aren't defined. I've been eating well also, I eat tons of tuna and chicken.. I'm not sure what to do. Should I do more cardio? Just weight train? I feel like I'm the skinny type and should be at 150-160 pounds..bah

Pictures below:
 
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I would suggest doing cardio while you continue to work out, you have a similar body type to what I use to have, and I've been doing weight training for a year solid, now I'm running while I continue to weight train, and I notice my muscles especially in my chest and stomach area are becoming more defined. I defined my arms by weight training, I'm sure you'd find it hard to do that with cardio related exercises, but I'd just grab a dumbbell, have your forearm facing up, and rotate your wrist with the dumbbell in your hand. This is my opinion, but I find arms appear to be more defined if you work on the triceps, it didn't find it too hard to build up either, and I think it makes my arms look maybe more muscular than it did.

I think you don't really need to do as much weight training as I originally had to do... so I'd suggest just lift weights for triceps, forearms, chest, stomach.. and continue to run.

this is what I mean really..

my forearm


rest of my arm


my chest I need to figure out a way to define it, because I don't feel so comfortable about myself in that area. Hope I've helped.
 
I don't really want to gain, I'd like to be take the weight I Have now and turn it into lean muscle.

I bench press 85 pounds (6 reps, 3 times)

Hammer curl 45 pounds (6 reps, 3 times)

Standing bicep curls 45 pounds (6 reps, 3 times)

Standing behind the back tricep curls 30 pounds (12 reps, 3 times)

50 crunches (2 reps)

10 push ups (2 reps)
 
I think the problem is that you have very little lean muscle on you. Your going to HAVE to gain muscle in order to get the physique you are looking to attain. The only way to do that is to eat in excess of what your maintenance calories are. A good starting point would be about 500-700 calories above your maintenance.
 
bledi said:
I bench press 85 pounds (6 reps, 3 times)

...

10 push ups (2 reps)
Click to expand...

Is that really all you can do? For size, you really need to up the weight on the bench press, among other things, but this is probably going to give you the quickest gains. 85 pounds 6 times really isn't much of anything. You should have enough weight on there that on the 8th rep, you're getting close to feeling like blowing up. A guy your size and weight and age should be able to do more than that.

If you want to do push-ups, that's great, but 10 reps doesn't do much. Push-ups aren't going to add muscle mass like bench presses do though. Actually I'd just forget about the muscle mass part and just concentrate on getting stronger. You can still get stronger while losing weight.

Just remember to push yourself every single time. At this stage you should be able to make maddening increases and have lots of success. It's like a race car - the first 200 MPH is easy, it's the next 20 MPH that is the really difficult part. Right now you're doing about 35. Just push yourself (but don't go overboard) every time. At the end of your workout, you should feel beaten down. If you are, then I apologize, but given the reps and weight of what you're doing, it just looks like you're not putting as much effort into it as possible.

DISCLAIMER: I'm buzzed off of canadian whiskey right now... probably talking out of my butt.
 
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Your routine is also not ideal for weight training. Its common, but not ideal. You need to work your whole body, not just the chest and arms.

See if your library has the book "The New Rules of Lifting." If not its on Amazon for about 10 dollars.
 
I'm going to have to agree that the problem is really a lack of lean muscle. I think dropping the isolation movements (bicep and tricep) in lieu of squats, deadlifts, rowing, military press, and etc that concentrate on compound movements will give you a greater success.

The other thing that was mentioned is calories. You can't build if you don't have the materials to build with.
 
I agree with that newb above me.. lol

Squats, deads, rows, and presses will make you grow like a weed. Not that isolation stuff. Stick with the golden cow, 3 sets at 10 reps.. Up your protein, because I'm almost sure you're not getting enough. And keep your calories, right at, above or below your maintenance (depending on which goal you'd like to focus on first, building muscle or losing fat)
 
iso - bad
compound - good :)

Mreik, Evo, Tony, and LV said what was needed. Plus, I second getting a copy of "New Rules of Lifting". gl
 
You can't tone with weights, though I have a feeling that is what you are hoping for. If I were in your shoes, I would bump up my calories to surplus and add some muscle mass. Some fat gain is going to accompany the surplus, but it is a necessary evil. Recomposition takes numerous cycles of building up muscle (caloric surplus) and shedding down fat (caloric deficit) dieting in order to get to the point you are hoping to be. And it is a long road.

Also, fat does not turn into muscle. You must build it.

So, two choices. Continue dropping the weight (no muscle addition) or start bulking. Your choice.
 
Well my fear is that, I don't want to start weigh training and getting fat. I want to get rid of this midsection I have. I have been dead lifting and its coming along quite well. I am at 135 Pounds 12 reps, 3 times... my midsection is getting stronger...I have also been doing squats, 12 reps, 3 times @ 50 pounds. Should I have more on there?
 
You should only lift what is a good weight for you. Can you do more than that?
 
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