at 150lbs, been lifting for 6 years, tell me what i'm doing wrong

Discussion in 'Fitness & Nutrition' started by Epik High, Sep 15, 2009.

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  1. Epik High

    Epik High OT Supporter

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    Hi All,

    Been a lurker for years, and have been lifting for about 6 years. I know it's a pet peeve for most, myself included when people ask "what should I do?". I believe in being patient and doing my research. I'm finally at a point where I confidentally think my diet is sound, and my workout regiment solid.

    So here are some stats for you to assess me:

    age: 25
    weight: 150lbs
    height: 5'7
    ethnicity: Korean (probably relevent)

    Where i'm at with weights for common lifts:
    Benchpress: 205x8
    DB press: 100x8
    DB rows: 90x8
    Squat: 245x6
    Dead lift: 245x6

    I used to weigh 160 lbs for a while and couldn't gain any more weight, so I decided to change direction and cut for the summer. It took me 3 months to lose 10 lbs and i'm probably at 13-15% body fat (can see upper abs but still some pudge). I'm guessing I would have to lose another 5-7lbs to visibly show abs or in general look "cut".

    My ultimate goal is 170lbs, or 160 with low bf (10-12%)

    Any suggestions for a guy with a really small frame?

    I would be happy to answer any specific questions, but I figured this was a good starting point without making too long of a post.
     
  2. Man Bear Pig

    Man Bear Pig Banned

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    Eat 5K in calories each day.
     
  3. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

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    Post a normal days food intake.
     
  4. Epik High

    Epik High OT Supporter

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    I had to count calories to cut weight, and I did a decent cut considering I lost minimal muscle mass and strength.

    I think I comfortably took in 3000-3500 calories when I wasn't trying to lose weight.

    I guess I really do need to eat more. What do I need to look out for if I want to minimize fat? I mean, obviously I can't munch on loafs of bread everyday to get my calories...
     
  5. Epik High

    Epik High OT Supporter

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    1. Cereal + milk (20g of protein, 300 calories)
    2. almonds + protein shake (35g of protein, 350 calories)
    3. Buy lunch at cafeteria (40g of protein, probably 600-700 calories)
    4. trail mix + protein shake (35g of protein, 350 calories)
    5. a cup of egg whites + cheese + mushrooms (40g of protein, 300-400 calories)
    6. chicken breast + veggies + piece of bread (40g of protein, 400 calories)

    Most are very rough estimates, my cutting diet was similar except lunch and dinner was usually chicken n veggies. Basically cut out carbs here and there.
     
  6. Man Bear Pig

    Man Bear Pig Banned

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    Carbs. Eat all the leafy greens you want (broc, cabbage, green beans, spinach, lettuce, bell peppers, etc), but keep track of carbs from nuts, dairy, and fruit and try to keep it under 50 grams a day. If you are going to have something with a lot of carbs in it, "simple" or "complex," eat them directly after training, using the insulin spike to your advantage.

    Eat lots of red meat, eggs, healthy oils, etc. Avoid grains, potatoes, SUGAR, etc. Dump the processed foods (protein powders/whatever they serve in your cafeteria). Do not be afraid to eat fat! Fat alone will not make you to in a herm, it is fat+insulin spikes that signals lipogenesis.

    If you need to count calories use fitday or dailyburn. I was joking kind of earlier, but you need to eat. A lot. If you have questions you should read The Anabolic Diet (easily available from Rapidshare or torrents), or information on paleo diets, The Zone, etc.
     
    Last edited: Sep 16, 2009
  7. Mike Hawk

    Mike Hawk OT Supporter

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    what's wrong is the fact that it took 6 years to realize something is wrong. how can someone waste so much time?
     
  8. Bodhi

    Bodhi My crotch is red .. my lambos blue .. and ill be g

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    yah :squint:

    im at the same height .. around 155 .. if i had that kind of intake i probably wouldn't be at 155 for too long ..
     
  9. Man Bear Pig

    Man Bear Pig Banned

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  10. MaineSucks

    MaineSucks OT Supporter

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    eat more
     
  11. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

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    Add another scoop of protein powder to each of your shakes. And track food intake seriously for a week or so.
     
  12. MaineSucks

    MaineSucks OT Supporter

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    Add at least a half gallon of milk a day. Lift 4x a week

    Monday: Squat 4-8 sets... work up to a heavy set of 5. Followed by leg press, lunges, and ham curl. Do abs.

    Tuesday: Bench press 4-8 sets... work up to a heavy set of 5. Follow by incline (db or bb), flyes, dips, and pressdowns.

    Wednesday: Cardio or Off

    Thursday: Deadlift. 4-6 sets of 5. Followed by Chins, 45* back raises, db rows, and barbell curls. Do abs.

    Friday or Saturday: Standing military press (strict) 4-6 sets and work up to a heavy set of 6. Follow that but 4 sets of standing DB strict military press (sets of 15-20), barbell shrugs, and side raises superset with facepulls. Do a few sets of pressdowns and a few sets of db curls.



    If you don't grow on that, add more milk and steak.
     
  13. kilian

    kilian You've got quite a treasure there in that Horadric OT Supporter

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    why are you telling him to drop carbs to 50g man bear pig when he was complaining about not gaining weight.

    he's not trying to cut, he's trying to gain obviously. follow maine's advice and push yourself. don't get comfortable.

    the second i started pounding ground turkey and egg noodles like 4 times a day I shot up in weight strength and size without putting on a lot of fat.
     
  14. Man Bear Pig

    Man Bear Pig Banned

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    You can make gains on a low carb diet. He said he didn't want to get fat.
     
  15. kilian

    kilian You've got quite a treasure there in that Horadric OT Supporter

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    go eat 50g of carbs a day and show me your gains.
     
  16. Man Bear Pig

    Man Bear Pig Banned

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    Ok, give me six months. It is doable for a lot of people and you don't have to cut.
     
  17. Ish

    Ish New Member

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    eat more
     
  18. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

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    He's Asian, carbs don't matter.
     
  19. dmaestro

    dmaestro New Member

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    not eating enough
     
  20. Man Bear Pig

    Man Bear Pig Banned

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    Missed that part.
     
  21. SugarCoatedSour

    SugarCoatedSour Active Member

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    Also Asian here and about 5'9" 165lbs and same age. I started @ 130 3 years ago and just did a really long dirty bulk for like a year and a half to 2 years. :o:o:o

    I basically went overboard on the carbs and after some time, it actually ended up being too much and I ended up @ 170 with a lot of fat. Trimmed down a considerable amount from intermittent HIIT sessions throughout the year.
     
  22. darealfukindeal

    darealfukindeal OT Supporter

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  23. smb is me

    smb is me New Member

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    This could easily be your downfall. No reason to go with rough estimates when you could have precise measurements with a little more effort.

    There is a scientific reason why you aren't making gains. If you don't nail down as many of the variables into constants as you can, then it'll just take you that much longer to put things in order so that you are making the progress you want to make.
     
  24. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

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    :rofl:
     
  25. Man Bear Pig

    Man Bear Pig Banned

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    It is scary seeing what the typical Asian exchange student eats everyday on campus and how skinny they stay.
     
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