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Fitness Fail: After four years of lifting weights, I still look like sh*t
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cascadecombo Offline
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Post: #201
RE: Fitness Fail: After four years of lifting weights, I still look like sh*t
(09-24-2017 12:25 PM)RexImperator Wrote:  
(09-24-2017 02:30 AM)Sidney Crosby Wrote:  ^ That's way too extreme for what he needs/wants.

If he could somehow follow an RFL diet or a keto diet like tons of people have already suggested he would have no problem. He could lose 10lbs a month or more with those diets.

This is a good point so maybe I should revisit the RFL Handbook's guidelines no that you mention it.

Weight: 240
BF%: 25-26% (Cat. 3)
Recommendation: 1g to 1.25g protein per lb LBM = 180g to 220g per day
Strategy: Reduce fats and carbs as much as possible to get calories as low as possible.

The problem I see it is this:

RFL Handbook Wrote:Table 2: Low-fat and low-carbohydrate protein sources
Skinless chicken breast: watch out for various flavorings on commercial products
Low-fat fish: tuna, cod, halibut, flounder, lobster, crab
Extremely lean red meat: 95-98% fat free
Fat free dairy: includes fat free cheese and cottage cheese, see note on dairy below
Egg whites
Beef jerky: can contain quite a few carbs depending on the flavoring Protein powder: see comments below

...Most of those foods taste terrible, aside from cod, lobster and crab, but you always drench those in butter and or/bread crumbs...

It does look like am going to have to figure out some more recipes using skinless chicken breast, though. It's not too bad as long as it's not overcooked, but it gets old very fast.

spices, half cooked eggs, tomatoes, paprika, Tabasco, the various othe or spices. those cam add variety as well as changing up the veggies.

get ground chicken with piman and you can cook those delicious nikuzume. You're mostly limited by your own creativity.
09-25-2017 09:46 PM
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aeroektar Online
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Post: #202
RE: Fitness Fail: After four years of lifting weights, I still look like sh*t
If you want to lose the fat your going to have to shock your body and sacrifice some muscle and strength. You should go for a complete recomp.

Drink nothing but water and coffee, go into a caloric deficit and not just by a couple hundred calories but more like 500+, your diet should consist of mostly vegetables (the really healthy ones, not corn and potatoes) and lean meats, all heavy carb sources should be avoided for now, and then reincorporated but only strategically, not comfort eating. continue to train but don't be afraid to take on a whole new approach, you can always return to powerlifting, but for now focus on functional strength, incorporate more calisthenics, shorter rest periods, higher rep range, cardio.

Once you've really leaned out you can start to focus on building serious muscle and regaining strength (which won't be as hard as you probably think) the right way so you don't end up around 30% body fat again. Your going to need this experience anyways if you ever want to learn what it's going to take to build and maintain a great physique. How bad do you want it?
09-25-2017 11:16 PM
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General Stalin Offline
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Post: #203
RE: Fitness Fail: After four years of lifting weights, I still look like sh*t
(09-24-2017 12:25 PM)RexImperator Wrote:  
RFL Handbook Wrote:Table 2: Low-fat and low-carbohydrate protein sources
Skinless chicken breast: watch out for various flavorings on commercial products
Low-fat fish: tuna, cod, halibut, flounder, lobster, crab
Extremely lean red meat: 95-98% fat free
Fat free dairy: includes fat free cheese and cottage cheese, see note on dairy below
Egg whites
Beef jerky: can contain quite a few carbs depending on the flavoring Protein powder: see comments below

...Most of those foods taste terrible, aside from cod, lobster and crab, but you always drench those in butter and or/bread crumbs...

It does look like am going to have to figure out some more recipes using skinless chicken breast, though. It's not too bad as long as it's not overcooked, but it gets old very fast.

Remember to use spices. Spices will not hurt your calorie count and simply adding salt and pepper can make a world of difference. Also, if you like spicy food, use hot sauce.
09-26-2017 10:15 AM
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Steelex Offline
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Post: #204
RE: Fitness Fail: After four years of lifting weights, I still look like sh*t
I wrote a diet for rex a while back that would have worked, but he probably didn't like the way it tasted.

To be honest he doesn't want to improve or he would have done it already. Losing weight is easy you just eat clean, eat less, and fucking walk a lot.
09-26-2017 12:13 PM
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Hannibal Offline
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Post: #205
RE: Fitness Fail: After four years of lifting weights, I still look like sh*t
(09-24-2017 12:25 PM)RexImperator Wrote:  This is a good point so maybe I should revisit the RFL Handbook's guidelines no that you mention it.

Weight: 240
BF%: 25-26% (Cat. 3)
Recommendation: 1g to 1.25g protein per lb LBM = 180g to 220g per day
Strategy: Reduce fats and carbs as much as possible to get calories as low as possible.

The problem I see it is this:

RFL Handbook Wrote:Table 2: Low-fat and low-carbohydrate protein sources
Skinless chicken breast: watch out for various flavorings on commercial products
Low-fat fish: tuna, cod, halibut, flounder, lobster, crab
Extremely lean red meat: 95-98% fat free
Fat free dairy: includes fat free cheese and cottage cheese, see note on dairy below
Egg whites
Beef jerky: can contain quite a few carbs depending on the flavoring Protein powder: see comments below

...Most of those foods taste terrible, aside from cod, lobster and crab, but you always drench those in butter and or/bread crumbs...

It does look like am going to have to figure out some more recipes using skinless chicken breast, though. It's not too bad as long as it's not overcooked, but it gets old very fast.

Obviously you want less fat in your diet, but a little fat won't hurt, it'll just slow you down.

In the grand scheme of things, it doesn't matter, as you're consuming what might be 1000 calories a day instead of 850. You're still running a massive caloric deficit.

Three decent sized protein shakes, a pound of grilled chicken and an 5 oz steak is not a lot of food in a day.




“I have a very simple rule when it comes to management: hire the best people from your competitors, pay them more than they were earning, and give them bonuses and incentives based on their performance. That’s how you build a first-class operation.”
― Donald J. Trump

If you want some PDF's on bodyweight exercise with little to no equipment, send me a PM and I'll get back to you as soon as possible.
09-27-2017 05:55 AM
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realologist Offline
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Post: #206
RE: Fitness Fail: After four years of lifting weights, I still look like sh*t
At this point it's even hard to help you Rex. If you are being raw with yourself and being very honest, you'll recognize you didn't put enough effort and haven't put enough effort in a lot of things. Then you complain about it not working out the way you want it to.

Its very obvious if you look at this thread and the 12 years with out a date thread. I understand you are trying to make yourself a better man and respect but I can't respect the whining and moaning that it's hard.

Plenty of posters have given you great advice, meal plans, diets, exercises, etc. YOU have to experiment. YOU have to work. YOU have to grind. YOU have to just get the damn job done.

Or you don't and you accept for what it is and say you weren't ready yet or you can't do that but whatever you do, don't complain.
09-27-2017 11:46 AM
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