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IronKnight's body recomposition challenge
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<blockquote data-quote="Dave B." data-source="post: 102163" data-attributes="member: 17807"><p>Cutting calories and losing weight usually doesn't go hand-in-hand with growing muscle. It is possible though if you're un-trained (with 30% bodyfat you're basically untrained). Also TRT should help you hold on to muscle so that is less of a worry. Losing fat is your #1 goal. All that said, the key is lifting heavy and low reps (like 5) after a thorough warm-up. Getting (or staying) strong involves putting more weight on the bar, not in lifting little dumbbells or doing 10 different exercises. Make your workouts simpler and heavier, and forget about devoting a whole day to arms. Just add chin-ups to your other workouts if you must and lose "arm day".</p><p></p><p>I don't want to add more compounds to your already over-complicated routine, but Clenbuterol is a time-tested drug that helps with weight loss. I don't know if that's legal in your country or not, or whether you want to take the risk in taking it, but I'm just throwing that out there.</p><p></p><p>With your high bodyfat %, high lipid profile (high triglycerides?) along with overweight, you are likely pre-diabetic or working toward actual type 2 diabetes. Sugars in food are your enemy, not just carbs. </p><p></p><p>You're working on a low-carb diet, which is great, but you really need to consider cutting out all grains as well as sugars. You're throwing berries and oats and barley into your shakes, which is like putting a slice of bread in there. And then you're still talking about occasional "cheat days"? I hope you dropped those by now because even one cheat day a week will slow or destroy your progress. Totally eliminate grains and sugars for 30 days, including oats and barley, and see what happens. Cutting down on olive oil is exactly the wrong thing to do. Fats and proteins control not only blood sugar but appetite. Pay more attention to the glycemic index of what you're putting into your body, calorie-obsessing is the wrong approach. </p><p></p><p>Also I'm not a huge fan of drinking your meals. Drink a protein shake, fine, but actual meals need to be chewed. Solid foods and even the act of chewing itself work on the brain's satiety center. </p><p></p><p>- Anything you would change in what I am doing so far?</p><p></p><p>The 1,000-supplement routine is not as important as you think. Strive to simplify your routine and make your life easier. Your lipid profiles and overall health will improve drastically with weight loss.</p><p></p><p>Changing to the HIIT workout is the right thing to do. 30 minutes and 4-5 intervals of 45 seconds to a minute should do fine, but you have to hit your intervals HARD. </p><p></p><p></p><p>- Is it possible to upload pictures with higher quality? </p><p></p><p>As for updating pictures, maybe post them to an outside imaging host (imgur?) and then provide a hyperlink here. Just a thought. Best of luck!</p></blockquote><p></p>
[QUOTE="Dave B., post: 102163, member: 17807"] Cutting calories and losing weight usually doesn't go hand-in-hand with growing muscle. It is possible though if you're un-trained (with 30% bodyfat you're basically untrained). Also TRT should help you hold on to muscle so that is less of a worry. Losing fat is your #1 goal. All that said, the key is lifting heavy and low reps (like 5) after a thorough warm-up. Getting (or staying) strong involves putting more weight on the bar, not in lifting little dumbbells or doing 10 different exercises. Make your workouts simpler and heavier, and forget about devoting a whole day to arms. Just add chin-ups to your other workouts if you must and lose "arm day". I don't want to add more compounds to your already over-complicated routine, but Clenbuterol is a time-tested drug that helps with weight loss. I don't know if that's legal in your country or not, or whether you want to take the risk in taking it, but I'm just throwing that out there. With your high bodyfat %, high lipid profile (high triglycerides?) along with overweight, you are likely pre-diabetic or working toward actual type 2 diabetes. Sugars in food are your enemy, not just carbs. You're working on a low-carb diet, which is great, but you really need to consider cutting out all grains as well as sugars. You're throwing berries and oats and barley into your shakes, which is like putting a slice of bread in there. And then you're still talking about occasional "cheat days"? I hope you dropped those by now because even one cheat day a week will slow or destroy your progress. Totally eliminate grains and sugars for 30 days, including oats and barley, and see what happens. Cutting down on olive oil is exactly the wrong thing to do. Fats and proteins control not only blood sugar but appetite. Pay more attention to the glycemic index of what you're putting into your body, calorie-obsessing is the wrong approach. Also I'm not a huge fan of drinking your meals. Drink a protein shake, fine, but actual meals need to be chewed. Solid foods and even the act of chewing itself work on the brain's satiety center. - Anything you would change in what I am doing so far? The 1,000-supplement routine is not as important as you think. Strive to simplify your routine and make your life easier. Your lipid profiles and overall health will improve drastically with weight loss. Changing to the HIIT workout is the right thing to do. 30 minutes and 4-5 intervals of 45 seconds to a minute should do fine, but you have to hit your intervals HARD. - Is it possible to upload pictures with higher quality? As for updating pictures, maybe post them to an outside imaging host (imgur?) and then provide a hyperlink here. Just a thought. Best of luck! [/QUOTE]
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IronKnight's body recomposition challenge
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