Just in time for Summer...

[Griffith]

Hey guys,

I've been making incredible gains the past 2 months, I've literally gone from being a slender, very average guy to getting comments left right and center now saying: "Man Griff, I didn't realize you were so big!" or girls saying "Griff, since when did you get so buff?"

Problem: With my additional 25 pounds of weight I've put on, I have gained TEN PERCENT of body fat!!:woo: I literally went from 10% to 19.5% according to my scale.

I have 5 months until summer -- I need to get cut and show off my muscles/abs before then, should I just keep up with my HIIT? Any suggestions?

 

[Warboss Alex]

"Man Griff, I didn't realize you were so big!" or girls saying "Griff, since when did you get so buff?"

"Woah Griff, you gained 25lbs and a WHOLE ten percent bodyfat with that, that is SO awesome!"

"Hey, Griff, you look, um, big, but you seem to've got fat too were you b*lking bbing.com style?"

"You know Griff, going from 10 to 20% bodyfat in two frickin' months accounts for most of your weight gain."

"Actually Griff, going up 10% bodyfat in two months isn't really anything to be proud of. If you'd stuck to what you were doing you'd be 30% in another two months time."

"Say Griff, how about considering a clean diet, hmm?"

"Griff, I think it's time for carb cutoffs."

"No more junk to get the scale moving, Griff."

"Daily cardio Griff, keep your calories high and training intense to hold onto whatever little muscle you might've accrued under all the blubber."

"Oh and next time Griff, be sensible with the diet eh? If you were more careful you could've gained muscle and kept that 10% bodyfat or even reduced it at the same time."

"Griff, treadmill. Treadmill, Griff."

 

[reyalp]

What scale are you using Griff?

 

[Griffith]

Reyalp, I dunno some scale I got using VISA points, it claims to read your body fat by sending electric pulses through your body *shrug*

Warboss -- very patronizing post with little information, uncharacteristic of you! The funny thing is blubber wise there has been very little change from before, you'd think I've turned into a fatty from the huge body fat increase but I haven't - I'm not ripped, but to the casual onlooker on the beach I'd be in pretty good form - maybe my scale is bonkers or something?

 

[Shiftkey]

Sorry to break it to ya, but in only two months, less than half of that 25 lbs is going to be muscle. Post your diet so we can critique. Something is off.

 

[Warboss Alex]

Originally posted by Griffith
Warboss -- very patronizing post with little information, uncharacteristic of you!

I'm on my period.

Nah, actually, your scale may be off - I've never put any faith in bodyfat scales.

Basically at 10% you should be seeing your abs; if you can't now or they're faded/obscured then that means you've put fat on ..

Take your clothes off and take a look in the mirror, you'll see if you've got fat or not..

5 months is plenty of time to put on more muscle AND get lean, so worry not.

 

[Un-Aru]

Nah, actually, your scale may be off - I've never put any faith in bodyfat scales.

Yip agree with that. I remember registering 24% on those sort of scales, my bodyfat is actually closer to 8%. Go figure...

 

[semag]

*grins*

lol....

10% bf @ 150 lbs = 15 lbs of BF.

25 lbs later.

20 % bf @ 175 lbs = 35 lbs of BF. Difference from before?? 20 lbs of fat.

Math don't lie.

BF Scales do.

 

[Griffith]

Thanks for the input guys -- I'm 6'0, 175.

Wakeup:
1x Multivitamin
2x low fat yogurt
2x egg whites
1x bagel with margerine
3x glasses of water
1x 60g protein shake

Brunch:
3x water
2x yogurt

Lunch:
4 cups of fried white rice
2 servings of fruit
3x water

Snack:
1x protein bar
3x water

Dinner:
2 servings fish/chicken with white rice
3x water

Post workout:
1x Multivitamin
1x 60g protein shake
1 cup of brown rice
1x 5g creatine

Workout Routine:

Day 1 - Arms

Day 2 - ten 50m wind sprints with 8 second breaks, abs

Day 3 - Chest/Shoulders

Day 4 - ten 50m wind sprints with 8 second breaks, abs

Day 5 - Back/Legs

Day 6 - ten 50m wind sprints with 8 second breaks, abs

Day 7 - off

Any criticism is welcome, my entire plan was developed without too much help so it may be critically flawed in some ways In the morning before I've eaten anything I can see slight ab definition, but after I'm bloated its game over as far as that goes

 

[Adone]

Originally posted by semag
*grins*

lol....

10% bf @ 150 lbs = 15 lbs of BF.

25 lbs later.

20 % bf @ 175 lbs = 35 lbs of BF. Difference from before?? 20 lbs of fat.

Math don't lie.

BF Scales do.

Hey semag, I was about to post that same reply, but after all the calculations, I saw your post. Fùck you

 

[Warboss Alex]

Yes, it's critically flawed on several points:

Training back and legs together, and biceps and triceps together.

I wouldn't do wind sprints the day before or after leg training - but that's me and I move some serious weight when doing legs. If your weights aren't high it won't make much of a difference but when they get up there you'll find even low-intensity cardio makes your leg training inefficient.

What are your exercises?

Your diet is even worse though mate.. WHERE THE HELL IS THE PROTEIN? I see yogurt, whey, and ONE serving of chicken or fish.

Fried white rice is hardly a good carb choice - high GI carbs lead to fat gain. Plus your calories are wayyyyy low - if you're eating under maintainance your body will be keeping and storing new bodyfat very easily indeed.

Up your calories, add in some real food (whole eggs, beef, steak, chicken breast by the lb), whole foods wherever possible, leave whey for just post-workout or as part of a liquid meal (I flavour 8-9 raw eggs and some olive oil with a scoop of chocolate protein and they go down quite easily).

You say you made good gains on this diet? Hard to believe, I'm afraid. Mind you Lifeforce survives on milk, whey and quark as protein sources and does quite well.

In any case, more calories, quality carbs, more protein all round, where are your EFAs?

 

[Griffith]

a.) Should I be doing biceps/back, triceps/legs or something? And out of curiosity, what is the reason for that?

b.) My Exercises (always 8 reps 3 sets):

Biceps:
Standing Dumbell Curls
Preacher Curls
Incline Dumbbell Curls

Triceps:
Skullcrushers
Tricep Dumbbell Extensions
Tricep Pushdowns
Tricep Dumbbell Kickbacks

Forearms:
Barbell Reverse Curls
Dumbbell Wrist Curls

Chest:
Bench Press
Dumbbell Flyes
Close Grip Bench Press
Pec Deck Flyes

Legs:
Leg Press
Lunges
Leg Extensions
Lying Leg Curls

Back:
Hyperextensions
Lat Pulldowns
Arm Dumbell Row

Shoulders:
Side lateral raises
Front Laterial raises
Bent laterial raises

Abs:
Leg raises
Side bend
Ab Bicycle
Cable Crunches

c.) Warboss - yes "good" gains are probably a very subjective term

d.) What is a good source of the essential fattys?

Anyway thanks to everyone for their continued help!

 

[Warboss Alex]

a) back/biceps, chest/triceps and legs/shoulders is a good balanced split, though you also have the option of shoulders on chest day. the reasoning is so that each muscle group gets a chance to recover in time for the next workout.

Example: If you do back/legs one day (how I do not know) and biceps/triceps the next your arms are still recovering from your back back workout.

b) I don't like 8x3 but many people do. However, biceps don't need three exercises, just one - same for triceps, shoulders, calves, abs and hamstrings. Back, legs and chest can get two exercises - I promise you, that's all you need. Do 1-2 allout effort sets.

c) I have far too much free time today

d) EFA sources: flax oil/flaxseeds, fish oil/oily fish e.g. mackerel, herring, salmon, safflower oil, EFA supplements.