T Nation

Finally Asking for Help


#1

I’ve been lifting for a good 6 years now. I’m a married, shift working, Dad, makes for a pretty brutal schedule. I grind out at least a good 4 days a week in the gym. I’m 6’ about 192lbs and no clue as to body fat %. I consider myself loosely a “hybrid” athlete, I enjoy getting out and running a 5k but I still like to move heavy weights. I’m trying to chase a better physique, and I know I may get ripped for saying it, but I’d like to get close to Zac Efron’s Baywatch build, or Stephen Amell’s Arrow. I cycle workouts, always follow a routine, currently following Stoppani’s Strength cycle. I’ll try and post some pics of current situation when I get home. But any help/advice is much appreciated!


#2

I’m sorry if I’m misunderstanding but what is it you want help with?


#3

Your situation (family, shifts, etc) sounds like mine. I think you would do well to check out 5/3/1. I’ve been using it for around 10 months now and it was a game changer.


#4

Thanks for the input, I’m just at a stalemate it seems, I keep my diet in check 85% of the time, make sure I’m taking in plenty of protein, try and limit empty carbs, bust my butt in the gym. I’m just chasing that aesthetic, I guess I’m asking the age old question of how to steadily gain muscle and not hold fat as much? I know it takes time, but I’ve been the same visually for the past 2 years. I’ve made strength gains, but little muscle and no weight change. I’m sorry if I’m not making much sense, brains kind of scrambled from work today.


#5

This stuck out to me. With you having trained for 6 years and being a dad, I assume you’re not a teenager/early 20s, so your metabolism probably isn’t like a humming bird.

As I got into my late 20s I noticed I couldn’t get away with sticking with the diet only 85% of the time. I have 1 cheat meal a week (not a cheat day, a meal). To break this down, let’s say I have the traditional 3 meals a day. 21 meals in a week, 20 of them on point. Mathematically, this is sticking to the diet 95% of the time. 85% would allow for 3 cheat meals per week. Ask yourself WHY you need to cheat on a diet 3 times in one week, especially every week of your life. It ends up being 156 cheat meals over the span of a year, and your body will reflect that sort of cheating.

I know not everyone is like this, and some folks do the IIFYM thing, some folks can eat whatever they want, some folks think the idea of “cheating” on a diet is goofy, but for me, to get results better than 95% of everyone else, I had to stick with the diet 95% of the time.


#6

This is me too.


#7

I’ve had decent success following this approach:

The thing I like about it is that it’s pretty easy to do. It takes a week or so to figure out what protein sources are low fat and what carb sources don’t make you bloated, but once you do that it is very simple.


#8

Try this below. Actually only 2 days a week lifting but plenty of heavy work. Instead of the jump rope sessions I would just do 45 mins HIIT on bike/treadmill etc…