How do I achieve actual-factual lean conditioning?
I can caloric deficit but honestly when I lose weight it almost seems like I get flabbier and lose more muscle than fat (even if I lift as much as 6-7 days a week)
If I stop giving a fuck I get in better shape but can never break below that 15-16% bf barrier
How do I get LEANER and not just lose weight?
Pushing the numbers on the scale down lower is easy as fuck.. making it translate to looking better in the mirror is the disconnect I really struggle with.
I have tried intermittent fasting (18/6 and OMAD) I have tried 6-8 meals a day
I count my fucking macros and calories (generally go with .8g pro per lb bw, .35g fat per lb bw, rest carbs - have tried more protein, have tried more carbs)
Literally nothing seems to help.
Has anyone had similar experiences? How did you get shredded? Don’t even care about musculature just conditioning, but when I lose weight I seem to lose leanness
do cardio mufucka, a lot of looking 'lean' is being carb depleted and dehydrated
Blake Baker
height/weight, time lifting routine (in details)
Samuel Walker
>when I lose weight I can't see my muscles you don't have a lot of muscle...
Adrian Thomas
I do at least 30 min per day, 90 min 3x a week (usually 30 min HIIT 60 min liss)
Granted I do look much better with favorable lighting and a pump, especially when carbed up...
Right now I am depleted and drunk and my bathroom lighting a shit - but this is when my body dysmorphia kicks into full effect, and that’s what I am looking to avoid
Carson Hernandez
5’11 188-193 2 years Went from gslp to PPL
I lose definition when I cut weight. I get flabbier when I lose weight How do I enter shredded ottermode/skele mode?!?
Connor Taylor
Also cutting diet is pretty much exclusively steak, salad (no dressing) and fuck tons of fish oil pills
Jordan Rodriguez
if you are actually getting flabbier when you lose weight you are losing muscle, meaning not enough lifting or not enough protein (or you have literally 0 test) Either you're imagining things or you're eating too much. Alternatively you need to refeed for a week or so and maybe deload
Jack Reed
>routine in detail >''PPL''
common bro, list everything, how much time you spend on average, do you cardio, etc...
Jose Adams
Tracking calories with a food scale and weight with a scale.
Even my wife confirms when I drop below 185 I am noticeably flabbier and less defined.
Protein intake is .8g/lb and having done even as much as 1.25g/lb i noticed no additional benefit.
Have spent as much as 2 hours a day in the gym every single day much to the chagrin of wifey and the irritation of my left shoulder.
I swear to god if it was as easy as eat less and lift moar I wouldn’t be posting this thread.
I have tried less volume more intensity - less intensity more volume. Only thing I refuse to do is drop frequency below 6x a week
Ayden King
how many calories are you averaging
Brody Perez
depending on the cut of steak it sounds like not enough fat, fat is important for your test levels and other hormones
Dominic Scott
It changes.
Here is what I did last three training sessions
Incline bench 2x5 (225) 3x8 (205) 2x15 (185) Land mine press 4x15 (45 and a 10 - not sure how to count bar weight but I track this as 55) Pec deck fly 4x20 (machines don’t count so I don’t track weight, just go to where I fail at the given rep range) Cable fly (low to high) 3x12-15 (see above) Side lateral raise 3x10 (30lb db) 2x20 (20lb db) 3x40 (10lb db)
Squat 3x10 (265) 2x20 (205) Leg press 3x15 (300) Pistol squat 2x10 Hip thrust 3x8 (315)
Yes I know my hip thrust is my strongest lower body lift (relatively). Idk why but I like my glutes so fuck off
James Cooper
2100 max. Usually less by 200 or so
NY strip which has a big chunk of fat on it, also I use grass fed butter for that butter-basted goodness. I hit minimum of .35g/lb fat which is adequate for hormones.
Also maybe I underplayed the FUCKTONS of fish oil pills I eat. Like 6-10 per meal which are a g each
Wyatt Reyes
I know this routine sounds like this is low on volume and intensity but I literally train 6-7 days a week
Hunter Rodriguez
You have to start cuts a lot higher than the retarded twinks here say you should, AND you have to limit your cardio to specific sessions if you want to retain as much muscle as possible.
I start my cuts at 3400 calories with 0 cardio. Every 10 days I adjust my calories, or add cardio in.
Here, I'll copy and paste my own cutting routine here.
Stage 1: 10 days of 3400 cal/day + NO CARDIO. Stage 2: 10 days of 3400 cal/day + one 30 min cardio session. Stage 3: 10 days of 3200 cal/day + one 30 min cardio session. Stage 4: 10 days of 3200 cal/day + two 30 min cardio sessions. Stage 5: 10 days of 3000 cal/day + two 30 min cardio sessions. Stage 6: 10 days of 3000 cal/day + three 30 min cardio sessions. Stage 7: 10 days of 2800 cal/day + three 30 min cardio sessions. Stage 8: 10 days of 2800 cal/day + two 45 min cardio session + one 30 minute cardio session. Stage 9: 10 days of 2600 cal/day + two 45 min cardio sessions + one 30 minute cardio session. Stage 10: 10 days of 2600 cal/day + three 45 minute cardio sessions.
After 100 days you'll have lost pretty much 99.9% bodyfat for 0.1% muscle, and you'll have kept all of your strength, size and you will still get pumps and be full.
>can’t lose bodyfat? >Just train way less and eat 50% more calories xD ...you understand my skepticism?
Lincoln Barnes
you know those pills are like 10 cals each right? that's like an extra 180-300 calories per day
Matthew Robinson
Yes I track the calories you dumb nigger
Also 1g fat = 9kcal not 10kcal
Ryan Ward
Hey it’s cool you are lifting and all but I was hoping to get advice from someone experienced not “le I have lifted for 3 months now and I know everything already” guy
Charles Anderson
The body adjusts to what you put in it. If you're constantly eating sub 2k cals, lifting weights, doing cardio, you're putting a huge amount of stress on the body, so you're going to end up with a shit body composition.
You need the calories to support your lifestyle, so your body can get out of the stress mode its in.
Xavier Wood
I still wager you're just losing water near the skin making it feel loose and flabby, either that or you just need even fewer calories. I was making good progress working a manual job, doing 1hour+ moderate intensity cardio and lifting 5-7 days a week while eating ~2-2.5k calories at 5'9 170lbs
Nicholas Turner
I’d the body “adapts to what you put into it” why isn’t it adapting to low calories and high output?
Juan James
> I literally train 6-7 days a week thats not good... aim for no more than 5 days imo your muscles grow when you rest, not when you use them
Ryan Torres
you really shouldn't be losing much muscle at OP's size, bf%, protein intake and activity level. It might even be the volume of lifts that's hampering him, usually you want to cut with low volume high intensity
Gavin Butler
Estimated maintenance is 3,300 kcal.
Also like I said, I can LOSE THE WEIGHT (I.e. in a caloric deficit) I just look even worse when I do
Kevin Phillips
It is adapting to your low calories and high output.....by giving you a shitty physique.
Thats how it works.
You're never going to have a good body composition by constantly stressing the fuck out of the body while providing it with barely any sustenance.
Colton Cook
Trying to shed fat not grow muscle.
More lifting = more metabolic damage = more calories burnt
Jacob Turner
>that body >that amount of time lifting >that diet >those lifts
But honestly at this Point this makes more sense to me than anything else.
Pls explain/elaborate
Cooper Adams
Yeah I am sure your body looks much better. Feel free to post it
Aiden Gutierrez
which is it, you can't lose weight or you look 'flabby' when you do? To be honest man you just look a bit chubby in your pic, even with the flattering pose. If you've been trying to cut for a while it might be time for a refeeding week, if not I think your fatty instincts are trying to delude you into not cutting like a good boy
Colton Sanders
I never said I couldn’t lose weight.
When I drop below 185 I look shittier
Never claimed to be lean, hence the crux of this thread
Aaron Collins
P.s. my former self.
So don’t pretend I don’t know how to lose weight/eat at a deficit
No. Your body doesn't adjust to what you put into it. If you only eat 1,000 calories a day for three months, you're going to be shredded. Your body isn't going to reset your maintenance level to 1,000 calories.
Oh my fucking god you people have such thick heads.
When I say adapts, your body will adapt to the stress of high activity with low calories.
You're not going to be shredded eating 1,000 calories a day, you're going to end up losing all of your muscle and strength along with it, and you'll be a sloppy wet skinny runt with zero gains.
Logan Perry
So I should cut even harder? My wife is going to hate this and literally tells me I am mentally ill and unhealthily obsessive with fitness but I feel like I should try this
Justin Myers
Bite the bullet and do a full on fast, friend. People will tell you it's a meme but believe me it will blow your mind how effortlessly you can get cut by fasting.
Adam Flores
I have literally never seen anyone lean recommend this.
Carter King
Post wife
Brayden Perry
LOL don't listen to him. If you cut even hard you're just going to look EXACTLY THE SAME but a smaller version.
This is what I meant by twinks giving out cutting advice on here. They're all 100-150 soaking wet no muscle, most probably not even lifting or have any significant amount of gains, giving out advice on how to get lean while lifting at a much higher bodyweight.
Actually listen to him, eat even less calories, train even more, just so you can see what I mean by you ending up looking even worse.
Isaiah Miller
Dude listen to yourself for christ sake
>lose a bit of weight >obviously get depleted / smaller looking >"omg I just get flabby hurr durr I'm a retarded person"
Lose more weight fuckface it's not rocket appliances
Dominic Perez
then don't do it fatass I don't give a fuck
Evan Evans
I have cut down from 265 to 168 I looked noticeably leaner at 188 then 168
She explicitly made me promise to never post her on Jow Forums but...... Here’s a fresh one from today
You could have posted your body to show how totally lean you are and prove me wrong and I would believe you.. I think I am going to try listening to Every tdee calc says I should maintain at 3300kcal or more so I am going to reverse diet up to maintenance and then slowly cut back down.. See how that fairs..
Thanks Jow Forums
Benjamin Flores
>I am sure your body looks much better Don't know if you're OP or not, but OP's body is pretty mediocre. no need to get upset
Daniel Scott
Here's me in the fall after fasting, I'll be doing it again in a week or so and going beyond this level of leanness, can't really show you a recent photo since I've been bulking
Samuel Bell
ok... well if I were you i'd try to get more muscles. no offence but your arms are tiny. focus on biceps and triceps isolations
Ayden Long
”muy rica Vegas pool party esposa” mode
John Bell
onions basedboy onions basedcuck onions
Nolan Martinez
Well I am me and I literally cannot care less about musculature
Brody Adams
so you just wanna lose fat? only drink water and only eat steamed vegetables with cans of tunas or egg whites. There you go
Juan James
I do basically that except -raw salad (no dressing) instead of steamed veggies - steak instead of tuna (mercury and such) - alcohol is fun and so is my life
Jayden Flores
>alcohol no alcohol my friend. Also don't eat steak, eat egg whites if you don't want to eat tuna or other fish
Joseph Hall
Yeah because everyone under 15% never drinks ever
Cameron Smith
how much do you drink in one week ?
Austin Watson
Bottle of wine once every other week
Connor Hughes
Ok it isn't much Just do double or triple the amount of cardio you're currently doing... I mean fuck I don't know what to tell you as you seem stuborn
Asher Watson
I wasn’t even asking for your advice. You have to be over 18 to post here, you know.
Brayden Adams
>alcohol never going to make it
Luis Cooper
You look fine bro. Id go heavier on lifts and incorporate more compound lifts and cut some of the volume out, cut out sodium, refeed once in a while and stay the course. Youll figure out how to work your body. Nodboy here can really tell you what to do
it's really not that hard, I'm convinced you're delusional. Get enough protein, don't take in more calories than you burn, lift weights, don't have 0 testosterone and you'll get lean. If you are not lying about your immaculate diet it's either not enough of a deficit, you're imaging muscle loss that isn't happening, or you have some hormonal issue (are you getting enough sleep?). People get lean doing far less than you claim to, you're not a complete skinnyfat blob so we can assume you have testosterone floating around that chubby physique, the only remaining factor is your diet. Either you aren't the autistic calorie counting savant you claim or you need even less than you think
Have you heard of over training? Who ever suggested you work out every day?
Cooper Cox
user, everything you are doing is really stupid, stop overdoing it, why can't you see that's what the problem is?
Xavier Lewis
2100 kcal? LMAO Nigger eat at 1500 AT LEAST. Add 1 day of rest after your workouts. 6x a week is overtraining and its killing your gains. thats why you lose muscle when you cut at more (less) than 2100kcal.
