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mnshahzad91
mnshahzad91 g Naveed Shahzad
16 Post(s)
16 Post(s) Gender: Male Goal: Lose Fat Date Joined: February 2, 2017
Posted

Hi Scott, I m from Karachi Pakistan age=27,weight=117kg,height=5'8", I am working out 6 days a week, with 3 days cardio for 25 min after workout, I àm doing weight training for an 1½ hour daily then go for brisk walk as cardio. but trying this routine for a year now, and i am stuck on 118kg I was 125kg before hitting the gym. the progress is very slow, i feel that I have gained muscles but no fat loss. I have tried deit plans but i quit after a month or 2 because thay are not helping in weight loss infact I feel weaker and cant perform my best at lifting weights when following deit plans. i seriously need help. Plz help me scott I m a big fan of u. :(

jorgeegroj
jorgeegroj g Jorge Villarreal
106 Post(s)
106 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2017
Posted

Dieting will reduce the amount of energy that your body has to spend. It will decrease your lifts as well and you can generally feel a bit weaker.

Try dieting in a way that you're doing a slow but controlled fat loss like Scott suggests for cuts.

 

a good 250-400 calories under your maintenance. I suggest you get into the mealplan page in order to get a better idea of what your diet should be like.

If you're building muscle and decreasing fat you might not be able to notice a weight diference. I know I once did a 3 month program and was stuck at 82 kgs the entire time while I was getting leaner and building a LOT of muscle. It really is all in the diet, particularly for fat loss.

 

You can lose fat by burning more calories than you eat, which is why cardio tends to help because you're burning more. However, if you're not under a controlled diet, you're just going to make up for those calories in cravings or eating more than usual and balance yourself out for maintenance again. That's how our bodies work.

 

I would suggest actually tracking your diet and keeping yourself honest. You may not be noticing a lot of change but I swear to God if you're dieting and working out 6 times/week you are making progress. I would also suggest you be more effective in your workouts. Take less rests and try to cut down to 1:00-1:15 of working out/day as that is more optimal for natty lifters

 

 

Just get on a diet, open up a spreadsheet and legitimately count your macros. Everything that goes in your mouth goes on the spreadsheet except water.

 

At least that's what has worked for me and I think for most people.

Frat bro turned barbell boss. Two black belts. (Tae-Kwon-Do and Ai-Ki-Do)
mnshahzad91
mnshahzad91 g Naveed Shahzad
16 Post(s)
16 Post(s) Gender: Male Goal: Lose Fat Date Joined: February 2, 2017
Posted

Thanks alot for your kind guidance bro... I am surely going to work on my diet again.

I just calculated my BMR at rest is 2365 cal/day and BMS at motion 3666 cal/day, Now what does it mean? Do I need to take 2365 Cal/day meals or 3666 cal/day meals? My Body Fat % says 38.2 according to https://www.healthstatus.com/perl/calculator.cgi and my macro calculation according to MS.com says Protien=241g,Fat=88g,Carb=353g/day.

 

My Current diet:

I eat 1 bowl(150g) of Barley Porridge mixed with 100ml of milk and just add 2-3 dates and 1 hard boiled egg as Break Fast.

Then for lunch I take 2 medium sized Carrots, 2-3 Small Pieces of Brocoli and 4 pcs of Almonds.

Then I have a cup of Black Coffee or Tea with no sugar before going to gym in evening.

After workout I take 2 bowls(200g) of boiled white rice mixed with our traditional Pakistan Foods, Mostly its Chicken curry or pulses curry or cooked vegetables.

 

I am taking this diet for 1 year now except for those months when I was following Fat Loss Diet plans but no fat loss.

 

Can you please take a look at this diet plan I am currently on and point out where can I make improvements?

I am very grateful for your kind information in this regard.

ReggieBFitness
ReggieBFitness g Reggie Bennett
10 Post(s)
10 Post(s) Gender: Male Goal: Bodybuilding Date Joined: September 9, 2016
Posted

Hey i seen your concerns and the problem might be that your stuck with the same routine for 2 long. You should be changing your workout routines like every month or so to prevent your body and muscles from adapting to it.Also I get it how you feel weak with your lifts being on a diet but that will happen most of the time when your eating less which will provide your body with less energy. If your going to be on a diet you have to be honest with yourself and stay strict with it. How much weight are you trying to get down to?

Online Coaching: reggieb.fitness@gmail.com
mnshahzad91
mnshahzad91 g Naveed Shahzad
16 Post(s)
16 Post(s) Gender: Male Goal: Lose Fat Date Joined: February 2, 2017
Posted

hey reggie, I think this is the exact problem which you mentioned. may be my body has adapted this routine because I perform same exercises in the same sequence. dude my goal is to shred fat as much as possible. I am so tired of this chubby belly fat, man boobs and thick thies. my weight now is 260lbs i want it to be around 180 lbs. I am building muscles too. I can feel that my calves, quads, chest, arms and back is much stronger and becoming harder everytime I come back from gym.

jorgeegroj
jorgeegroj g Jorge Villarreal
106 Post(s)
106 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2017
Posted
Posted By: mnshahzad91

hey reggie, I think this is the exact problem which you mentioned. may be my body has adapted this routine because I perform same exercises in the same sequence. dude my goal is to shred fat as much as possible. I am so tired of this chubby belly fat, man boobs and thick thies. my weight now is 260lbs i want it to be around 180 lbs. I am building muscles too. I can feel that my calves, quads, chest, arms and back is much stronger and becoming harder everytime I come back from gym.

What reggie is saying is most likely true. You're probably stalled out and just going through the motions at the gym. Maybe try out a new routine or set out for a new goal, whether it be more volume or more intensity in your workouts. I try to switch out my routines every like 2-3 months, I think 1 month is too little for me to actually reap the benefits fully, but maybe that's just me. I also try to alternate strength phases and bodybuilding phases. (essentially a bulk/cut cycle, but I'm not actually playing that much with my weight, just my training methods).

 

As far as your BMR, I just take the two values and average them (and usually add a bit more).

However, it is supposed to be "in motion BMR" when you work out and "at rest BMR" when you don't, but at the end of the day it's way easier to just stick to a regular diet as opposed to figuring out how many calories you need for the day depending on your workout.

Maybe if you feel weak try with some preworkout. I know that always makes me feel like I have superpowers, should do the same for you (or just drink a coffee before your workout).

Frat bro turned barbell boss. Two black belts. (Tae-Kwon-Do and Ai-Ki-Do)
mnshahzad91
mnshahzad91 g Naveed Shahzad
16 Post(s)
16 Post(s) Gender: Male Goal: Lose Fat Date Joined: February 2, 2017
Posted

Yeah right guys, Today I surprised my legs with 56kg dumbell squats instead of 60kg barbell squats. then did leg presses with 180kg instead of 150kg, leg extensions àñd leg curls with 66 kg. and these were done til failure instead of 10-12 reps. deadlifts were 60kg instead of 40kg calves were only done with body weight to failure. NOW I CANT FEEL MY LEGS. IT BECAME VERY DIFFICULT TO WAK BACK HOME FROM GYM WHICH IS 1.6 KM I hope this is worth it

jorgeegroj
jorgeegroj g Jorge Villarreal
106 Post(s)
106 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2017
Posted
Posted By: mnshahzad91

Yeah right guys, Today I surprised my legs with 56kg dumbell squats instead of 60kg barbell squats. then did leg presses with 180kg instead of 150kg, leg extensions àñd leg curls with 66 kg. and these were done til failure instead of 10-12 reps. deadlifts were 60kg instead of 40kg calves were only done with body weight to failure. NOW I CANT FEEL MY LEGS. IT BECAME VERY DIFFICULT TO WAK BACK HOME FROM GYM WHICH IS 1.6 KM I hope this is worth it

that's awesome dude!
I love switching it up like that sometimes, getting my muscles all confused.

 

I did recently (two weeks ago) start a new strength component, so I'm trying to stay very strict with my routine, but I'm dying to just throw random exercises (like power cleans, which I love) into my leg workouts and see how my legs react. Maybe in a couple more weeks I'll be able to do that.

Frat bro turned barbell boss. Two black belts. (Tae-Kwon-Do and Ai-Ki-Do)
mnshahzad91
mnshahzad91 g Naveed Shahzad
16 Post(s)
16 Post(s) Gender: Male Goal: Lose Fat Date Joined: February 2, 2017
Posted
Man, It always saddens me to weigh myself. I weighed myself after workout last night it said 119kg, it was just 3 weeks ago I weighed 117kg. I dont know whats happening here. Well I have just begun controlled diet of 250gprotien,150gfat,200g of carb lets see what the scale will say next monday
mnshahzad91
mnshahzad91 g Naveed Shahzad
16 Post(s)
16 Post(s) Gender: Male Goal: Lose Fat Date Joined: February 2, 2017
Posted
The diet hit me. Today I went for a back, lower back and biceps workout. As I mentioned earlier that fat loss diets effect my lifts so it hit harder this time. I started with little shoulder warmup, twisting machine and pushups. Then went to 5 sets each of 12-18 reps at lat pull down front, pull down front and close grip pull down, row over pulley and i had to drop weight after 3rd set to keep my form intact. I got so exhausted real fast grabbed some water and rest. then got on T bar and barbell bentover row and single arm dumbell row the sweat was dripping like a shower running down from head to toe. I also tried scott's cheat and recover on biceps shown yesturdays videos its amazing how I could feel my biceps burning its a great exercise. I need your precious advice on how to keep on my fat loss journey without affecting my strength on heavier lifts
mnshahzad91
mnshahzad91 g Naveed Shahzad
16 Post(s)
16 Post(s) Gender: Male Goal: Lose Fat Date Joined: February 2, 2017
Posted

My form in barbell squats is not good because when I go down my belly touches my thies and that point I have to bent my back to get up. As you can see that my chest gets down after 5-6 reps even with no weights. I had issues which my left knee because I was pushing from toes and wear running shoes on leg days but now I push with my heels and go bare foot on legs day. Temporarily I have switched to Dumbell squats of 36Kg for get in form.

 

 

 

jorgeegroj
jorgeegroj g Jorge Villarreal
106 Post(s)
106 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2017
Posted
Posted By: mnshahzad91

My form in barbell squats is not good because when I go down my belly touches my thies and that point I have to bent my back to get up. As you can see that my chest gets down after 5-6 reps even with no weights. I had issues which my left knee because I was pushing from toes and wear running shoes on leg days but now I push with my heels and go bare foot on legs day. Temporarily I have switched to Dumbell squats of 36Kg for get in form.

 

 

 

Hey my man, I love to see that you're working hard and putting in a lot of effort towards your body. I would tell you not to worry about the scale for a while. Try to see what kind of results you're havving simply by looking at yourself in the mirror. If you're seeing some mirror progress but the scale doesn't show it that's because you're putting on muscle and stripping down fat. I know I went through a similar thing (maybe not at this level but I did an all HIIT program for 2 months and stayed the same weight but I was SHREDDED by the end, I just happened to hit my diet just right for fat loss and muscle gain.

 

Either way, on your squat I would suggest you try out different stances and see what feels comfortable for you. I see you're doing more of a shoulder width apart stance. I use a bit of a wider stance, more of a medium stance between shoulder width and a wide stance. It helps me keep my back flat and my quads/hammys engaged better and I have more strength out of the hole. I think you could benefit from a bit of a wider stance. Also, don't worry about adding on weight until you get the form down to a point where you feel comfortable. You don't want to rush into weights with poor form and end up hurting yourself and hindering your process even more

best of luck!

Frat bro turned barbell boss. Two black belts. (Tae-Kwon-Do and Ai-Ki-Do)
jorgeegroj
jorgeegroj g Jorge Villarreal
106 Post(s)
106 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2017
Posted

Also, just fyi, @Mnshahzad91 , every time anyone cuts, their lifts decrease. It's just a fact of life. You don't worry about it. You'll put that strength back on in no time when you start a bulk. This is why the bulk/cut cycles are so popular. The motivation to bulk is to get stronger and larger, but the motivation for cutting is to look good (not large). Focus on looking better first and you'll worry about building strength later on. Cutting brings about some hormonal changes and you're eating at a deficit so you're going to have less energy. Additionally you have less energy to spend on CNS recovery so you should be doing high reps low weight anyway. Don't worry about hitting PRs or setting strength goals until you've seen significant progress on your cutting goals. For now just try to get some mirror progress and maybe some scale progress if you can. I'm sure you'll be shredded in no time

Frat bro turned barbell boss. Two black belts. (Tae-Kwon-Do and Ai-Ki-Do)
mnshahzad91
mnshahzad91 g Naveed Shahzad
16 Post(s)
16 Post(s) Gender: Male Goal: Lose Fat Date Joined: February 2, 2017
Posted
Thanks a million bro, this is some serious motivation for me. just one question... If I go wider on stance than does it effect my glutes? because I hv heard that wider stance doesnt engaged more glutes
jorgeegroj
jorgeegroj g Jorge Villarreal
106 Post(s)
106 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2017
Posted
Posted By: mnshahzad91
Thanks a million bro, this is some serious motivation for me. just one question... If I go wider on stance than does it effect my glutes? because I hv heard that wider stance doesnt engaged more glutes

I mean, as long as you're reaching depth you should have some glute activation. it might be less since you're using your hip flexors more. However, you can always do good mornings or hip thrusts or GHRs or DLs in order to hit the glutes. just make sure your squat form is right

Frat bro turned barbell boss. Two black belts. (Tae-Kwon-Do and Ai-Ki-Do)
muscular strength
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