6’7, 210 pounds. Almost all fat in chest and abdomen areas. I’ve done once cycle of the Extreme HIT - the results were great! My lower body exploded and my arms are fuller. I also ate my way through the program!
I’d like to flatten my chest and abdomen for the first time ever. I’ve gained control over diet in the past couple of weeks and have been averaging about 2400 calories a day. My next six-week program will be a Negative-Only eccentric overload program, and I plan on following that with an increased resistance Extreme HIT 30-10-30 after one week off.
Should I stay the long course with diet and keep the moderate deficit I’ve got going or bite the bullet and go full-on “Killing the Fat?”
Open to outside advice from Dr. Darden as well if you have had similar experiences in the past.
That’s okay, I’m definitely looking for as much advice as I can get!
I’m leaning towards Killing Fat style but I thought I’d ask Dr. Darden and the community. It’s always a mental struggle to lower calories and feel like you won’t be able to recover.
A rail on paper - yes. Body composition and genetics are such that even after losing over 30 pounds of fat in the past nine months my chest and stomach are still fatty. So I’ll go as lean as necessary to get them where I want them to be.
If his body composition is bad, it might be a good idea for him to cut Bodyfat before doing a bulk. Reset insulin sensitivity and be at a lower Bodyfat percentage before going through with bulking. It sounds like he’s fairly new to lifting and will probably continue to build muscle in a caloric deficit. There’s no point in him getting overly fat just to try to add muscle a little quicker. I say go ahead and do the killing fat diet then progressively add in about 200 calories every 2 weeks.
We would need a picture for a better evaluation, maybe he had bad body dysmorphia, but from what he describes, he already has too much fat on his chest and stomach. If he’s really not that fat, then perhaps just eat at maintenance and ascend calories every 2 weeks. He could build muscle and still lose fat in that scenario, like a recomp. His weight is very low for his height and we don’t have any pictures, but I know that any extra fat he has won’t help him in any way.
Alexander, before you just did a week of extreme hit as you mentioned had you ever done any exercise before ? Basketball, volley ball? Just trying to get a feeling for where you are at physically ?
Scott
Yes - been lifting weights on and off for years. Just got serious last year with 30-10-30. My family genetics is such that the men just hold fat on chest and abs. I’m not going to reach for “gyno” - I’ve seen that in action and that’s not what’s going on here. But there is a tendency to store fat on lovehandles and chest.
Just wanted general diet thoughts here - not exactly thrilled with the idea of going back down to normal height people calories (lol) but if that’s what it takes, I’m game for it.
For how long have you been training? Looks to me you’re the perfect candidate for recomp. Stay at maintenance or slightly lower. Go for walks. Train like a madman in the gym
