Evaluation of progress - Natty old trainer

[The Italian Lifter]

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.

Ok, but what do you think of the fact that in 5 months I didn't lost strenght or endurance?

[Grape Ape]

Ok, but what do you think of the fact that in 5 months I didn't lost strenght or endurance?

You didn't lose strength because your body comp changed very little.

And you really won't lose too much anyway if you follow what I told you.  You're still using your muscles...probably even moreso.

Did you download the book yet?

[DroppingPlates]

Ok, but what do you think of the fact that in 5 months I didn't lost strenght or endurance?

That's a positive sign, but you will end like a ectomorphic rat if you continue this crash diet. It's simply not the smartest route.
Layne explains the 'why'..

[Thong Maniac]

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

At 30 percent BF, yes...cardio and nutrition is what will make or break your results.

Training for muscle definition and looks happens at 15-16 percent BF and lower, in my opinion.

Still lift weights, but do not waste time with complicated routines as it wont make any difference

[The Italian Lifter]

You didn't lose strength because your body comp changed very little.

And you really won't lose too much anyway if you follow what I told you.  You're still using your muscles...probably even moreso.

Did you download the book yet?

I see, this is the reason.
The book is 56% on uTorrent  
Almost ready!

[Mr Anabolic]

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

I'm 49 and look better and train harder than most of the cell phone zombies half my age.  Did you ever have your T levels checked?

[Grape Ape]

I see, this is the reason.
The book is 56% on uTorrent  
Almost ready!

Stealing a $7 book?  C'mon.

[The Italian Lifter]

Stealing a $7 book?  C'mon.

Hey, i'm still a getbigger after all, an eccentric multimillionare 

[The Italian Lifter]

That's a positive sign, but you will end like a ectomorphic rat if you continue this crash diet. It's simply not the smartest route.
Layne explains the 'why'..

Very interesting Drop, thanks for posting it (he also speaks a very easy English which for me is important)

[DroppingPlates]

Very interesting Drop, thanks for posting it (he also speaks a very easy English which for me is important)

Layne's natural status might be debatable, but he speaks common sense here. Dude is clearly inspired by Lyle McDonald, who wrote the book 'the ultimate diet 2.0' for those who want to achieve single digit bf (PM me your email address for a copy)

[BlackMetallic]

Have had a refeed aka cheat day/meal since?

If you havent, ur leptin levels will be low or so ive read.

[The Italian Lifter]

Have had a refeed aka cheat day/meal since?

If you havent, ur leptin levels will be low or so ive read.

2 pizzas in the last 5 months

[Sokolsky]

Deadlift & squat more.

[Vince B]

60% protein? This statement alone shows you have no clue about what to do. If you don't understand bodybuilding then asking for advice is also pointless because how are you going to know what to believe? By the way, 40 isn't old.

[Grape Ape]

60% protein? This statement alone shows you have no clue about what to do. If you don't understand bodybuilding then asking for advice is also pointless because how are you going to know what to believe? By the way, 40 isn't old.

That's not a very nice response.

He's asking because he legitimately wanted help.

[The Italian Lifter]

60% protein? This statement alone shows you have no clue about what to do. If you don't understand bodybuilding then asking for advice is also pointless because how are you going to know what to believe? By the way, 40 isn't old.

I asked for advice since time is passing and the results are few, so I guess you do have a point.
As you said I do know little about bodybuilding, this is why people with experience like you can be extremely relevant in understanding what to do.

[Vince B]

I asked for advice since time is passing and the results are few, so I guess you do have a point.
As you said I do know little about bodybuilding, this is why people with experience like you can be extremely relevant in understanding what to do.

You do have some knowledge. That is the trouble. When things don't work what do you retain and what do you discard? Who is an expert here?

When advice varies it means people believe different things. Most people never work out what makes muscles grow. If you knew that then the

fat issue will evaporate. Almost all trainees do a variation of what you do. They try to work all body parts once a week at least. That routine

sounds like what Ray Mentzer used to do. However, it probably won't build much muscle but will retain what you have which is exactly the result

you have been getting. Post this question on the training forum and you will get advice there.

[residue]

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?

900 cals? you've probably fucked your metabolism to the point if you go back to 1900cals you're going to gain a massive amount of weight.

[Grape Ape]

900 cals? you've probably fucked your metabolism to the point if you go back to 1900cals you're going to gain a massive amount of weight.

I'd assume the opposite.

[The Italian Lifter]

I'd assume the opposite.

Me too I was thinking if I increase very gradually the calories what can go wrong

[residue]

Me too I was thinking if I increase very gradually the calories what can go wrong

he'll be fine if it's a slow gradual increase, but if he jumps 1000 overnight he'll rebound pretty bad

[The Italian Lifter]

he'll be fine if it's a slow gradual increase, but if he jumps 1000 overnight he'll rebound pretty bad

Exactly what i was thinking, maybe a 200 kcals increase a week