Author Topic: Evaluation of progress - Natty old trainer (Read 3700 times)

The Italian Lifter · « **on:** May 12, 2015, 04:38:27 AM »

Age: 41 y.o. natural
Years of training: 23 (but not during 2014)
Period of training: 5 months (DEC 2014/ MAY 2015)

Initial weigh: 211.4 lbs
Fat: 29.5%

Weight after 5 months: 204.4 lbs
Fat: 26.5%

If I'm not mistaken this means I lost a total of 7.0 lbs and 8.21 lbs of fat.

Is the difference of 1.21 lbs muscle?

Two measurements

Waist from 44.1 (112 cm) to 40.9 (104 cm)
Arms from 15.3 (39 cm) to 15.7 (40 cm)

Edt: diet is 800 to 900 Kcals, more or less 60% of proteins
---

After telling me that it's pathetic, that I'm an old fart etc etc (all the GB standard treatment)
What do you think of these results? Average? Very poor? Decent?

SuperTed · « **Reply #1 on:** May 12, 2015, 04:43:23 AM »

How did you measure your bodyfat?

Pics make it easier to judge progress than stats imo.

The Italian Lifter · « **Reply #2 on:** May 12, 2015, 04:51:50 AM »

Quote from: SuperTed on May 12, 2015, 04:43:23 AM

How did you measure your bodyfat?

Pics make it easier to judge progress than stats imo.

I have pics but without Tbombz's bunny suits and also I'm not so mad to post a pic on GB

(the lord of photoshop is watching

thegamechanger · « **Reply #3 on:** May 12, 2015, 04:56:01 AM »

thats very low on the calories

HonestBob · « **Reply #4 on:** May 12, 2015, 04:59:31 AM »

No trolling, but if these results are real then they are beyond awful.

Assuming you know how to eat and train (your calorie intake??!) go and get a full androgen and thyroid panel.

Better than that have a stool analysis from Doctor's Data to see if there's a gut issue, which with results like that is quite likely (that will then be knocking out your hormones).

Grape Ape · « **Reply #5 on:** May 12, 2015, 05:04:38 AM »

5 months and only a 3% decrease off 29%?

Why are you holding so much fat?

The Italian Lifter · « **Reply #6 on:** May 12, 2015, 05:05:30 AM »

Quote from: HonestBob on May 12, 2015, 04:59:31 AM

No trolling, but if these results are real then they are beyond awful.

Assuming you know how to eat and train (your calorie intake??!) go and get a full androgen and thyroid panel.

Better than that have a stool analysis from Doctor's Data to see if there's a gut issue, which with results like that is quite likely (that will then be knocking out your hormones).

No problem, maybe this could be related to low test levels?
I included lots of sessions with high rep squat in order to rise test levels (I read it can be very useful)

The Italian Lifter · « **Reply #7 on:** May 12, 2015, 05:06:42 AM »

Quote from: thegamechanger on May 12, 2015, 04:56:01 AM

thats very low on the calories

You think? What do you think would be better? +200/300?

The Italian Lifter · « **Reply #8 on:** May 12, 2015, 05:08:04 AM »

Quote from: Grape Ape on May 12, 2015, 05:04:38 AM

5 months and only a 3% decrease off 29%?

Why are you holding so much fat?

I honestly don't know, this is why I'm asking here (so I can get totally destroyed but maybe also get some good points)

SuperTed · « **Reply #9 on:** May 12, 2015, 05:10:06 AM »

Quote from: The Italian Lifter on May 12, 2015, 04:51:50 AM

I have pics but without Tbombz's bunny suits and also I'm not so mad to post a pic on GB (the lord of photoshop is watching

Fair enough.

What's your current training routine like? Are you doing cardio as well as lifting?
As said above, you should have lost quite a lot more weight if your diet and training was consistent.

Grape Ape · « **Reply #10 on:** May 12, 2015, 05:12:27 AM »

Quote from: The Italian Lifter on May 12, 2015, 05:08:04 AM

I honestly don't know, this is why I'm asking here (so I can get totally destroyed but maybe also get some good points)

Eat 1800-2000 calories.

Do this workout, maybe add in some interval sprints 3x week too.

http://www.amazon.com/Military-Police-Firefighter-Survival-Guide-ebook/dp/B00NHWBS1I/ref=sr_1_fkmr1_1?ie=UTF8&qid=1431432721&sr=8-1-fkmr1&keywords=stew+smith+police+army

Check back in in 7 weeks.

The Italian Lifter · « **Reply #11 on:** May 12, 2015, 05:14:14 AM »

Quote from: SuperTed on May 12, 2015, 05:10:06 AM

Fair enough.
What's your current training routine like? Are you doing cardio as well as lifting?
As said above, you should have lost quite a lot more weight if your diet and training was consistent.

Training and diet extremely consistent, no cheat days.

Training: Mon/Wed/Fri

Mon: Pecs+Bis
Wed: Squat+Delts
Fri: Lats+Tris

12 sets for big bodyparts (Pecs/Lats/Legs/Delts)

6 sets for Bis/Tris

Abs on Tue/Thu/Sat, 8 sets per session

The Italian Lifter · « **Reply #12 on:** May 12, 2015, 05:17:28 AM »

Quote from: Grape Ape on May 12, 2015, 05:12:27 AM

Eat 1800-2000 calories.

Do this workout, maybe add in some interval sprints 3x week too.

http://www.amazon.com/Military-Police-Firefighter-Survival-Guide-ebook/dp/B00NHWBS1I/ref=sr_1_fkmr1_1?ie=UTF8&qid=1431432721&sr=8-1-fkmr1&keywords=stew+smith+police+army

Check back in in 7 weeks.

So you think I was eating less then half the necessary?
Did you try that training?

Grape Ape · « **Reply #13 on:** May 12, 2015, 05:22:01 AM »

Quote from: The Italian Lifter on May 12, 2015, 05:17:28 AM

So you think I was eating less then half the necessary?
Did you try that training?

I don't think you're eating enough, and looking at your workout, you're mired in the tired old bodybuilding routines.

At the numbers you gave, you need to lose fat. About 30lbs of it to start.

Yes, I've done it. Fat melted off me, and I didn't watch my diet too close. I probably eat a little more/less than 2k daily.

Don't worry, you won't "lose muscle".....

The Italian Lifter · « **Reply #14 on:** May 12, 2015, 05:23:57 AM »

Quote from: Grape Ape on May 12, 2015, 05:22:01 AM

I don't think you're eating enough, and looking at your workout, you're mired in the tired old bodybuilding routines.

At the numbers you gave, you need to lose fat. About 30lbs of it to start.

Yes, I've done it. Fat melted off me, and I didn't watch my diet too close. I probably eat a little more/less than 2k daily.

Don't worry, you won't "lose muscle".....

Can you please explain me this part?

Grape Ape · « **Reply #15 on:** May 12, 2015, 05:25:24 AM »

Quote from: The Italian Lifter on May 12, 2015, 05:23:57 AM

Can you please explain me this part?

Breaking down the body into specific body parts and doing routines that don't focus on conditioning.

The Italian Lifter · « **Reply #16 on:** May 12, 2015, 05:28:20 AM »

Quote from: Grape Ape on May 12, 2015, 05:25:24 AM

Breaking down the body into specific body parts and doing routines that don't focus on conditioning.

Thanks. I see. So maybe better do total body workout and some bike (no running for my knees) I guess

Grape Ape · « **Reply #17 on:** May 12, 2015, 05:31:57 AM »

Quote from: The Italian Lifter on May 12, 2015, 05:28:20 AM

Thanks. I see. So maybe better do total body workout and some bike (no running for my knees) I guess

Yeah - that's what the workout I posted will do, but definitely substitue the bike since there's a decent amount of running.

Not saying your routine is crap, either. I just have done those, and they do very little in terms of fat loss and conditioning.

Plus, it's seven weeks. Over the course of your training career, that's a drop in the bucket. You can always change back.

Once I modified my training, I have not, though. To me, conditioning trumps all now. I can still lift heavy once a week, but that's it. The rest is push ups, pull ups, rucks, runs and a conditioning circuits. I'm a few years older than you.

The Italian Lifter · « **Reply #18 on:** May 12, 2015, 05:39:10 AM »

Quote from: Grape Ape on May 12, 2015, 05:31:57 AM

Yeah - that's what the workout I posted will do, but definitely substitue the bike since there's a decent amount of running.

Not saying your routine is crap, either. I just have done those, and they do very little in terms of fat loss and conditioning.

Plus, it's seven weeks. Over the course of your training career, that's a drop in the bucket. You can always change back.

Once I modified my training, I have not, though. To me, conditioning trumps all now. I can still lift heavy once a week, but that's it. The rest is push ups, pull ups, rucks, runs and a conditioning circuits. I'm a few years older than you.

I made this choice since many "guru" say that

- cardio burn calories only when you're actually doing it
- muscle will burn fat 24/7 so go for the muscle.

Plus I included hi reps squat for test and I was thinking it was a good choice.

You made me reconsider everything, maybe all the efforts were not in the right direction (the italian lifter feels stupid now

SuperTed · « **Reply #19 on:** May 12, 2015, 05:43:12 AM »

Quote from: Grape Ape on May 12, 2015, 05:31:57 AM

Yeah - that's what the workout I posted will do, but definitely substitue the bike since there's a decent amount of running.

Not saying your routine is crap, either. I just have done those, and they do very little in terms of fat loss and conditioning.

Plus, it's seven weeks. Over the course of your training career, that's a drop in the bucket. You can always change back.

Once I modified my training, I have not, though. To me, conditioning trumps all now. I can still lift heavy once a week, but that's it. The rest is push ups, pull ups, rucks, runs and a conditioning circuits. I'm a few years older than you.

Good post. The Italian Lifter's current routine is just the standard BB split routine. These routines are crap for natural trainers IME. Sure, you add some muscle but your overall conditioning and appearance remains unimpressive.

Thong Maniac · « **Reply #20 on:** May 12, 2015, 06:07:03 AM »

1. You wont "lose" muscle. And if u do, u will still look a million times better with less muscle and even less fat so stop worrying about that bullshit. Supplement mags push that tired rhetoric so you will loads of their carb powders and weight gainers etc.

2. You have way to much fat and need to stop worrying about training
3. Eat healthy non processed foods around 1800 cals
4. Light cardio

The Italian Lifter · « **Reply #21 on:** May 12, 2015, 06:13:41 AM »

Quote from: Thong Maniac on May 12, 2015, 06:07:03 AM

1. You wont "lose" muscle. And if u do, u will still look a million times better with less muscle and even less fat so stop worrying about that bullshit. Supplement mags push that tired rhetoric so you will loads of their carb powders and weight gainers etc.

2. You have way to much fat and need to stop worrying about training
3. Eat healthy non processed foods around 1800 cals
4. Light cardio

points 2 & 4 mean it's more important cardio than training for my situation?

Mr Anabolic · « **Reply #22 on:** May 12, 2015, 06:18:46 AM »

Calories are too low... bound to lose lots of muscle.

41 is not old.

The Italian Lifter · « **Reply #23 on:** May 12, 2015, 06:24:08 AM »

Quote from: Mr Anabolic on May 12, 2015, 06:18:46 AM

Calories are too low... bound to lose lots of muscle.

41 is not old.

You really think 41 is not old for a natty?
If I'm not mistaken there's an important drop in test levels after 25

DroppingPlates · « **Reply #24 on:** May 12, 2015, 06:24:13 AM »

Quote from: thegamechanger on May 12, 2015, 04:56:01 AM

thats very low on the calories

Like way too low. Eating this way, esp as a natty, is a recipe for muscle loss, and muscle loss results in a slower metabolism.
The key is to consume about 80-90% of maintenance level.