T Nation

Not Sure Where to Go from Here


#1

First and foremost, thanks in advance to everyone that takes the time to read this thread and provide any insight. I regularly browse these forums but rarely post, everyone always provides great feedback.

A little background information, i have worked out pretty regularly for the past 8 years. In 2013 I slacked off and stopped regularly going to the gym and got to my high weight of 209lbs. I got committed again in 2014 and currently I am down to my lowest weight since high school at 176lbs. I am 5'11" and 35years old.

The problem I have is I am unsure if how I am working out/eating is optimal for the goal I am trying to reach. Don't get me wrong, I am ecstatic that I have been able to lose 30+ lbs in a little over a years time, but the look I am trying to achieve is a toned cut look.

I am hoping someone will be able to help me either change something I may be doing incorrectly or just set the expectation of "hey this will take longer than you expect". I started at 25% BF and have gotten down to 18-20% BF based on my home BF scale (which everywhere I read says is fairly inaccurate), but thats all i have to go by at the moment.

The question I have is I know I obviously need a lower BF % in order to get the cut look, but does that seem right that i was able to lose 30+lbs in weight but only shed ~5% in BF in a little over a years time.

My diet for the past 6 months Monday-Friday

5:30am - 3 Eggs
16.9 oz water
8:00am - 3 eggs and 4oz of diced potatoes
20oz water
9:30am - 1 scoop ON hydro Whey and 12oz of 1% milk
10:30am - 6 Gakic VO2 Max SX-7 with 20oz water
10:45am - 8oz Red Bull
11:00am - Workout typically 90mins - 2hrs
20oz Powerade during workout
1:00pm - Met-RX Big100 meal replacement Bar
2:30pm - 1.5 scoops of Cell tech with 16oz of water
3:30pm - 1 scoop ON Hydro Whey with 10oz of water
6:00pm - Dinner (This varies but usually high protein content meal)
9:00pm - 1 heaping scoop of ON Casein Protein with 12oz of 1% milk

The weekends are a lot looser (which may be the problem) no real pattern like monday-friday

During the week I always burn more calories than i take in, which explains the consistent weight loss but again the body fat never gets below 18% again based on my BF scale or the mirror.

I work out 5 days a week Monday - Friday resting Sat and Sun. I typically go to sleep everynight ~9-10pm and wake up by 5am

My workout are as follows, Most days 1 body part a day:

Chest:
Start with weighted pullups 20lbs x 28 reps (100 count jump rope)
Flat Bench - 1st 220lbs/15 reps 2nd 240lbs/12 reps 3rd 270lbs/10 reps (100 count jump rope between each set instead of rest)
Incline Bench - 1st 150lbs/ 15 reps 2nd 170lbs/12 reps 3rd 190lbs/10 reps (100 count jump rope between each set instead of rest)
Cable Decline - 1st 70lbs/15 reps 2nd 80lbs/12 reps 3rd 90lbs/10 reps (100 count jump rope between each set instead of rest)
Cable Cross Upper Chest - 1st 80lbs/15 reps 2nd 90lbs/12 reps 3rd 100lbs/10 reps (100 count jump rope between each set instead of rest)
Push Ups - 1st 45 reps 2nd 40 reps 3rd 40 reps (100 count jump rope between each set instead of rest)
Dumbell Flys - 1st 35lbs/15 reps 2nd 40lbs/12 reps 3rd 45lbs/10 reps (100 count jump rope between each set instead of rest)
Incline Dumbell - 1st 60lbs/15 reps 2nd 70lbs/12 reps 3rd 80lbs/5 reps (100 count jump rope between each set instead of rest)

After weights I stretch legs for about 5 mins then do cardio (treadmill at 7.6mph for 8:33sec then ramp up to 10mph till 9:25sec, then down to 3.3mpn till 12:00 which usually results in 1.35 mile distance)

Back:
Start with weighted pullups 20lbs x 28 reps (100 count jump rope)
Lat Pulldown Machine - 1st 230lbs/15 reps 2nd 240lbs/12 reps 3rd 250lbs/10 reps (100 count jump rope between each set instead of rest)
Narrow Lat Pulldown machine - 1st 240lbs/15 reps 2nd 250lbs/12 reps 3rd 260lbs/10 reps (100 count jump rope between each set instead of rest)
Dumbell Row - 1st 75lbs/15 reps 2nd 80lbs/12 reps 3rd 90lbs/10 reps (100 count jump rope between each set instead of rest)
Seated Row - 1st 170lbs/15 reps 2nd 180lbs/12 reps 3rd 190lbs/10 reps (100 count jump rope between each set instead of rest)
Deadlift - 1st 205lbs/15 reps 2nd 225lbs/12 reps 3rd 245lbs/10 reps (100 count jump rope between each set instead of rest)
Barbell Row - 1st 140lbs/15 reps 2nd 150lbs/12 reps 3rd 160lbs/10 reps (100 count jump rope between each set instead of rest)

After weights I stretch legs for about 5 mins then do cardio (treadmill at 7.6mph for 8:33sec then ramp up to 10mph till 9:25sec, then down to 3.3mpn till 12:00 which usually results in 1.35 mile distance)

Shoulders:
Weighted pullups - 1st 20lbs/28 reps 2nd 25lbs/15 reps 3rd 30lbs/12 reps (100 count jump rope between each set instead of rest)

Dumbell press - 1st 55lbs/15 reps 2nd 60lbs/12 reps 3rd 65lbs/10 reps (100 count jump rope between each set instead of rest)

Shrugs - 1st 270lbs/15 reps 2nd 290lbs/12 reps 3rd 310lbs/9 reps (100 count jump rope between each set instead of rest)

Dumbell Raises (not sure the official excersise name basically dumbells at my side, raising both dumbells at the same time from the side then rotating arms to the front) 1st 12lbs/20 reps 2nd 15lbs/15 reps 3rd 200lbs/10 reps (100 count jump rope between each set instead of rest)

Shoulder ISO (using the cable pulley little higher than waist level with single handle then pulling outward on each arm) - 1st 40lbs/25 reps 2nd 50lbs/15 reps 3rd 60lbs/12 reps (100 count jump rope between each set instead of rest)

Trap raises (sitting on bench with dumbells resting on thighs, raise dumbells with elbows bent to shoulder level) 1st 20lbs/25 reps 2nd 25lbs/17 reps 3rd 30lbs/12 reps (100 count jump rope between each set instead of rest)

Side Raises (raising dumbells from the side with arms fully extended) 1st 12lbs/20 reps 2nd 15lbs/17 reps 3rd 20lbs/10 reps (100 count jump rope between each set instead of rest)

Front Raises(similar to side raises but from the from with fully extended arms) 1st 12lbs/20 reps 2nd 15lbs/17 reps 3rd 20lbs/10 reps (100 count jump rope between each set instead of rest)

After weights I stretch legs for about 5 mins then do cardio (treadmill at 7.6mph for 8:33sec then ramp up to 10mph till 9:25sec, then down to 3.3mpn till 12:00 which usually results in 1.35 mile distance)

Tri/Bi:
Start with weighted pullups 20lbs x 28 reps (100 count jump rope)
Weight dips - 1st 85lbs/15 reps 2nd 95lbs/12 reps 3rd 105lbs/10 reps (100 count jump rope between each set instead of rest)
Cable ISO (Cable pully with single handle, underhand grip to perform tri extension) 1st 50lbs/15 reps 2nd 60lbs/12 reps 3rd 70lbs/9 reps (100 count jump rope between each set instead of rest)
Dumbell Extension - 1st 35lbs/15 reps 2nd 40lbs/12 reps 3rd 45lbs/10 reps (100 count jump rope between each set instead of rest)
Cable Straightbar - 1st 120lbs/15 reps 2nd 130lbs/12 reps 3rd 140lbs/10 reps (100 count jump rope between each set instead of rest)
Barbell Curl Machine - 1st 120lbs/15 reps 2nd 130lbs/12 reps 3rd 140lbs/10 reps (100 count jump rope between each set instead of rest)
Iso dumbell Bi Curl (Incline bench, dumbell in each hand performing bi curls) 1st 35lbs/15 reps 2nd 40lbs/12 reps 3rd 45lbs/10 reps (100 count jump rope between each set instead of rest)
ForeArm Roll Up Positive and negative is 1 rep (wood bar with string and plates at the end of the string) 1st 5lbs/8 reps 2nd 7.5lbs/6 reps 3rd 10lbs/4 reps (100 count jump rope between each set instead of rest)

After weights I stretch legs for about 5 mins then do cardio (treadmill at 7.6mph for 8:33sec then ramp up to 10mph till 9:25sec, then down to 3.3mpn till 12:00 which usually results in 1.35 mile distance)

Legs:
Start with weighted pullups 20lbs x 28 reps (100 count jump rope)
Squats - 1st 230lbs/15 reps 2nd 250lbs/12 reps 3rd 270lbs/10 reps (100 count jump rope between each set instead of rest)
Leg extensions - 1st 160lbs/15 reps 2nd 170lbs/12 reps 3rd 180lbs/10 reps (100 count jump rope between each set instead of rest)
Leg Press - 1st 280lbs/15 reps 2nd 290lbs/12 reps 3rd 300lbs/10 reps (100 count jump rope between each set instead of rest)
Calf raise - 1st 230lbs/15 reps 2nd 250lbs/12 reps 3rd 270lbs/10 reps (100 count jump rope between each set instead of rest)
Hamstring Raise - 1st 130lbs/15 reps 2nd 140lbs/12 reps 3rd 150lbs/10 reps (100 count jump rope between each set instead of rest)
Weighted Lunges - 1st 35lbs/20 reps 2nd 40lbs/17 reps 3rd 45lbs/15 reps (100 count jump rope between each set instead of rest)
Barbell Step Ups - 1st 65lbs/15 reps 2nd 85lbs/15 reps 3rd 105lbs/15 reps (100 count jump rope between each set instead of rest)

After weights I stretch legs for about 5 mins then do cardio (treadmill at 7.6mph for 8:33sec then ramp up to 10mph till 9:25sec, then down to 3.3mpn till 12:00 which usually results in 1.35 mile distance)

Core:
Start with weighted pullups 20lbs x 28 reps (100 count jump rope)
Leg Raises - 1st 20lbs/15 reps 2nd 25lbs/12 reps 3rd 30lbs/10 reps (100 count jump rope between each set instead of rest)
Oblique Raises - 1st 30lbs/15 reps 2nd 35lbs/12 reps 3rd 40lbs/10 reps (100 count jump rope between each set instead of rest)
Back Extension - 1st 35lbs/15 reps 2nd 40lbs/12 reps 3rd 45lbs/10 reps (100 count jump rope between each set instead of rest)
Weighted crunch with twist at top - 1st 25lbs/15 reps 2nd 35lbs/12 reps 3rd 45lbs/10 reps (100 count jump rope between each set instead of rest)
Plank, side plank left/right - 1st 250 count each 2nd 250 count each 3rd 250 count each (100 count jump rope between each set instead of rest)
Ab Wheel roll - 1st 17 reps 2nd 17 reps 3rd 17 reps (100 count jump rope between each set instead of rest)
Mason twist - 1st 15lbs/58 reps 2nd 20lbs/40 reps 3rd 25lbs/32 reps (100 count jump rope between each set instead of rest)

After weights I stretch legs for about 5 mins then do cardio (treadmill at 7.6mph for 8:33sec then ramp up to 10mph till 9:25sec, then down to 3.3mpn till 12:00 which usually results in 1.35 mile distance)

Every night Mon-Fri I perform 100 push ups, 100 crunches, 100 resistance band bi curls

I have recently started experiencing pain in my shoulder when performing any pushing motion, so i have reluctantly made the decision to shut down all exercise for the next week, hoping things will get better with rest.

My apologies for the length but wanted to be as specific as possible. I have posted before and after pics for reference. Again thanks in advance for any and all assistance.


#2

Personal note, your supplements sucks.
https://www.T-Nation.com/supplements/what-you-dont-know-about-workout-supplementation

Your diet: Where is the real food?
https://www.T-Nation.com/diet-fat-loss/simple-diet-for-athletes

Your work out is long and well, long. Didn't read it all. Just a whole mess of stuff with rope jumping...
https://www.T-Nation.com/training/6-steps-to-building-the-perfect-workout


#3

your diet is not good. You are obsessing too much about protein. Protein supplements are all well and good but considering they comprise the majority of your meals, that's really not good. The clue is in the word "supplement."

Eating 4 solid food meals in a day would serve you a lot better.


#4

Really appreciate the feedback here, i'll take a look at the provided links.


#5

The main issue I run into is tracking regular food. i mean unless its basic like chicken breast and broccoli, its hard to keep an accurate assessment on caloric intake, for me anyways. But agree totally that I would be best served to eat regular and just the powders for just that...supplementation. Thanks for the feedback much appreciated.


#6

they key is to prep food in advance, and know how much of everything is going in your food. It's not that hard when you get used to it.

You don't have to be mega exact, for example 100g of meat generally has about 20g of protein. 100g of rice (weighed uncooked) has about 80g of carbs, and a tbsp of fat is usually around 12g of fat.

See what I'm saying? You just use multiples of the basic figures to give you an idea. 100 calories here and there isn't going to matter. I personally don't bother counting calories from vegetables, I just try and have a serving or two with every meal. You could obsessively weigh everything you eat, but I don't think that's necessary for 99% of the population.

Once you get into the habit of it, it gets easier.


#7

Great Point! During this off week i'll focus on getting a better diet habit formed, and prep some food in advance and see how that fares. Funny to me how I know the diet aspect is just as if not more important than the lifting but I have neglected it for so long. I am sure if I put the same effort I do in my workout into my diet/food prep i'll end up with the results I want.

As always thanks for taking the time to provide feedback.


#8

I'm surprised no one has mentioned this yet, but I'm assuming your profile picture is your after picture? That's a HUGE change. You're looking pretty great now. That makes me think what you've been doing has mostly worked well for you. But I also agree with what other posters have said. You've gotten pretty lean, but taking that next step generally involves a very finely tuned diet. The kitchen is where abs are made. There's less room for error the leaner you get.


#9

Thanks for the compliment, yes that is my after pic taken about a week ago. The feedback is great because i'll admit I don't know much when it comes to nutrition or really working out for that matter. I try to take everything that I read and apply it to my everyday life whether good or bad. I am here for help, so i'll be sure to take the advice and make changes to get where I want to be. The drive has always been there, just need the right direction.

Thanks again.


#10

Great job with all your progress so far. You have the best attitude of anyone I've seen who comes to these forums for help. Admitting you know nothing is hard. Good for you.


#11

I don't think it's obsessive. I use a cheap food scale to weigh my cooked protein sources and place into some tupperware for the day. I use measuring cups for carbs like oats and rice (cooked). Plug them into my handy dandy app and im good to go. I hate guesstimating so I guess I may be a little more anal than others. It gets annoying but like you said, you get used to it.

Meal prep sucks, but it's worth it. Somedays you'll be so tired from work and training, the last thing you'll want to do is go home and have to cook. I usually try to dedicate an afternoon or evening for cooking to last me the week. Yeah the chicken may be a little dry come friday but nothing a little ketchup can't help. Fuck I love ketchup. I typically cook on a sunday when I don't train.

Best of luck and keep grinding man.


#12

You're nowhere near 20%. I would say 9-10% max. Excellent progress.

To get from here to there, you're going to have to be meticulous about diet. Sucks, but that what it takes. The advice above has been spot on.


#13

Is it correct that you're benching 270 for 10 reps and deadlifting 245 for 10 reps?


#14

I missed that part. Wow, yea that's horribly inaccurate. I'd assume right around 10% as well.


#15

Don't listen to your BF scale. They're never accurate unless you throw down hundreds of dollars for one. I had one and it gave me 3 different readings 3 different times I stepped on it. And none were even close to accurate and all over the place. I agree you're around 10% give or take.


#16

Nice! On a seperate note, I like the pre-workout Red Bull hahaha!


#17

I honestly try to stay open minded as again I am here for help in reaching a goal. Thanks again for the encouragement.


#18

Lol @ ketchup on dry chicken. Thanks for the advice and out of curiosity what app are you using for the carbs and rice, I am assuming to get caloric intake? I am seeing the trend here in regards to the food prep. I will definitely try it the week I get back to training which will be next wednesday. Thanks again for the support.


#19

I got to a point where I saw the number come up and was convinced I was doing everything wrong. I mean i saw the results in the mirror and in my clothes which everyone says is the true indicator, but i have been seeking the validation from the BF scale. I'll post further feedback after i have given the food prep and I have stuck to a diet for a couple weeks.


#20

Yes that is accurate. After all the jumping rope and exercises I am literally spent walking out of the gym. I try my best to leave everything on the table there, and again when I didn't see the BF go down i was convinced i was overtraining. I still may be to some degree, again which is why I seeked out some feedback from everyone here. All the feedback has been great.