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  • Posted On: 08-29-18, 10:20 am (EDT) #1

    Weight loss journey

    August 29, 2018, 10:20 am

    Hello im a 24 years old guy and 170 cm tall and i think im about 20-25% body fat?? I have lost 14 kg since i started (21/04/2018l) back then i was 88 kg now i weight 74kg.

    I want to go down to 68kg so i can start bulking. I rly dunno 100% what my macros are, I just ate around 1500-1600kcal everyday with arreound 170g protein thats all i know.

    I allways trained 7 days a week.

    2 days i were boxing 2h/day

    5 days i were in the gym for around 1H lifting heavy.

    This is how my week looked like.

     

    Monday-Boxing 2H Sparring/hitting heavybag/ doing alot of pushups and jumping ropes(sweating like crrazy)

    Tuesday- Pushday 1H chest/shoulder/triceps

    wensday-Boxing 2H Sparring/hitting heavybag/ doing alot of pushups and jumping ropes(sweating like crrazy)

    thurrsday-Pullday 1H Back/abs/Biceps

    Friday- Legday/abs 1H 

    Saturday- Pushday 1H chest/shoulder/triceps

    Sunday-Pullday 1H Back/abs/biceps

    I never did cardio in the gym and could only fit in 1 leg day into the week. I did 4 set of 10-12 reps on every exercice. I did alot of walking with friends 1-2 times a week for about 8-10km to just burn a bit more. Ive had like 2-3 days so far that i went crazy on food and went way over my kcal limit by about 1000kcal probly.

     

    Now i need your guys help! After i go down to 68 kg in probly 1 and a half month. I then dunno what MACROS i need to gain more muscle and if there are any program that allows me to hit every muscle group twice a week+ have a day off would be nice. I dont want to remove the boxing days because i enjoy them a lot. 

     

    So my questions are.

     

    What is the best fat % to start bulking? and how can i measure my fat %? 

    How much kcal and Macros do i need to eat if train every muscle group twice a week +2 day boxing?

    Do you know any program that could fit me without removing the boxing days?

    For how long do i need to Bulk?

     

    I can post my progress every month if u guys want to see.

    + im new to this forum so if u want to move this thread to another proper place plz do and thanks!

     

    P.S this should be called Weight loss and bulk Journey!

     

     

     

     

     

  • Posted On: 08-30-18, 6:09 pm (EDT) #2

    Weight loss journey

    August 30, 2018, 6:09 pm
    Posted by: sarwar94

    Hello im a 24 years old guy and 170 cm tall and i think im about 20-25% body fat?? I have lost 14 kg since i started (21/04/2018l) back then i was 88 kg now i weight 74kg.

    I want to go down to 68kg so i can start bulking. I rly dunno 100% what my macros are, I just ate around 1500-1600kcal everyday with arreound 170g protein thats all i know.

    I allways trained 7 days a week.

    2 days i were boxing 2h/day

    5 days i were in the gym for around 1H lifting heavy.

    This is how my week looked like.

     

    Monday-Boxing 2H Sparring/hitting heavybag/ doing alot of pushups and jumping ropes(sweating like crrazy)

    Tuesday- Pushday 1H chest/shoulder/triceps

    wensday-Boxing 2H Sparring/hitting heavybag/ doing alot of pushups and jumping ropes(sweating like crrazy)

    thurrsday-Pullday 1H Back/abs/Biceps

    Friday- Legday/abs 1H 

    Saturday- Pushday 1H chest/shoulder/triceps

    Sunday-Pullday 1H Back/abs/biceps

    I never did cardio in the gym and could only fit in 1 leg day into the week. I did 4 set of 10-12 reps on every exercice. I did alot of walking with friends 1-2 times a week for about 8-10km to just burn a bit more. Ive had like 2-3 days so far that i went crazy on food and went way over my kcal limit by about 1000kcal probly.

     

    Now i need your guys help! After i go down to 68 kg in probly 1 and a half month. I then dunno what MACROS i need to gain more muscle and if there are any program that allows me to hit every muscle group twice a week+ have a day off would be nice. I dont want to remove the boxing days because i enjoy them a lot. 

     

    So my questions are.

     

    What is the best fat % to start bulking? and how can i measure my fat %? 

    How much kcal and Macros do i need to eat if train every muscle group twice a week +2 day boxing?

    Do you know any program that could fit me without removing the boxing days?

    For how long do i need to Bulk?

     

    I can post my progress every month if u guys want to see.

    + im new to this forum so if u want to move this thread to another proper place plz do and thanks!

     

    P.S this should be called Weight loss and bulk Journey!

     

     

     

     

     

    If you really want to build muscle with your workout week you'd be looking about 3837 calores. That's 196P 59F 631C. This is from your information given and you can play with the numbers a bit. You want to be 500 calories over maintenance to gain muscle with minimal fat.

     

    As for checking body fat you can get a simple caliper anywhere online for like $7. Do the 3 point pinch test, it isn't 100% accurate but you can use it as a progress guide.

     

    With your workout if you absolutely want to keep your boxing days and make sure you hit muscle groups twice a week without over training maybe try an upperlower split.

     

     

    Congrats on your Journey so far!

     

  • Posted On: 08-31-18, 12:10 pm (EDT) #3

    Weight loss journey

    August 31, 2018, 12:10 pm

    hey man thanks for the helpfull advice and i will try Upper/lower body split when i get a good program for it.

     

    But 3837 calories sounds so high! my maintenance is around 2550 atm, cant i just eat 200-500 calories above that?? 631 carbs sounds like awfull much.

    Im really new to this so i have probly never eat more then 2600 calories a day.

     

    How can I meassure that im building muscle and not loseing/gaining just weight? like with 2 day boxing and 5 day training how can i know for sure that im in a surplus?

  • Posted On: 08-31-18, 1:31 pm (EDT) #4

    Weight loss journey

    August 31, 2018, 1:31 pm
    Posted by: sarwar94

    hey man thanks for the helpfull advice and i will try Upper/lower body split when i get a good program for it.

     

    But 3837 calories sounds so high! my maintenance is around 2550 atm, cant i just eat 200-500 calories above that?? 631 carbs sounds like awfull much.

    Im really new to this so i have probly never eat more then 2600 calories a day.

     

    How can I meassure that im building muscle and not loseing/gaining just weight? like with 2 day boxing and 5 day training how can i know for sure that im in a surplus?

    I was just using the numbers from what you posted guestimating bf. If you know your maintenance is truly 2550 then yes add 500 calories to that. That scale was from me inputting 1.5 for protein and .45 for fats so that's why the carbs were so high. You can dial the number in different like a little more fats and protein to cut back on carbs. At 3050 it'll be less anyway. As far as progress weigh yourself and check bf once a week same time, usually best first thing in the morning. If you seem to be gaining weight fast and bf measures a lot high each time then scale back the calories a bit. If your weight is going up but bf not so much or even dropping just keep doing what you are doing.

  • Posted On: 08-31-18, 1:39 pm (EDT) #5

    Weight loss journey

    August 31, 2018, 1:39 pm

    on your upper/lower split concentrate on compound exercises for main muscle groups, isolation is okay for the smaller. You'll be hitting everything twice a week so you won't need many sets or exercises each day. Example your upper can consist of chest press, shoulder press, pullups, rows and if you want arms curls and tricep push downs. I'm sure you can find a good split online to suit your time and all.

     

     

  • Posted On: 09-01-18, 1:44 pm (EDT) #6

    Weight loss journey

    September 1, 2018, 1:44 pm

    Allright man i got you. Thanks alot for the information!! And help!!

  • Posted On: 09-02-18, 7:03 pm (EDT) #7

    Weight loss journey

    September 2, 2018, 7:03 pm
    Posted by: sarwar94

    Hello im a 24 years old guy and 170 cm tall and i think im about 20-25% body fat?? I have lost 14 kg since i started (21/04/2018l) back then i was 88 kg now i weight 74kg.

    I want to go down to 68kg so i can start bulking. I rly dunno 100% what my macros are, I just ate around 1500-1600kcal everyday with arreound 170g protein thats all i know.

    I allways trained 7 days a week.

    2 days i were boxing 2h/day

    5 days i were in the gym for around 1H lifting heavy.

    This is how my week looked like.

     

    Monday-Boxing 2H Sparring/hitting heavybag/ doing alot of pushups and jumping ropes(sweating like crrazy)

    Tuesday- Pushday 1H chest/shoulder/triceps

    wensday-Boxing 2H Sparring/hitting heavybag/ doing alot of pushups and jumping ropes(sweating like crrazy)

    thurrsday-Pullday 1H Back/abs/Biceps

    Friday- Legday/abs 1H 

    Saturday- Pushday 1H chest/shoulder/triceps

    Sunday-Pullday 1H Back/abs/biceps

    I never did cardio in the gym and could only fit in 1 leg day into the week. I did 4 set of 10-12 reps on every exercice. I did alot of walking with friends 1-2 times a week for about 8-10km to just burn a bit more. Ive had like 2-3 days so far that i went crazy on food and went way over my kcal limit by about 1000kcal probly.

     

    Now i need your guys help! After i go down to 68 kg in probly 1 and a half month. I then dunno what MACROS i need to gain more muscle and if there are any program that allows me to hit every muscle group twice a week+ have a day off would be nice. I dont want to remove the boxing days because i enjoy them a lot. 

     

    So my questions are.

     

    What is the best fat % to start bulking? and how can i measure my fat %? 

    How much kcal and Macros do i need to eat if train every muscle group twice a week +2 day boxing?

    Do you know any program that could fit me without removing the boxing days?

    For how long do i need to Bulk?

     

    I can post my progress every month if u guys want to see.

    + im new to this forum so if u want to move this thread to another proper place plz do and thanks!

     

    P.S this should be called Weight loss and bulk Journey!

     

     

     

     

     

    @sarwar94 Great advice from Aaron!

     

    For your @mealplan - Looks like Aaron has been and used the calculator for you to get an idea of how many calories you need. BUT, like he also said, if you KNOW that 2500 calories allows you to maintain your weight, then start with around 2800-3000 calories for a surplus, and go from there. I would change the macros a bit, so the carbs aren't super super high.. but you will want a few given your boxing training. Maybe somewhere between 300g - 400g.. but if you feel like you hold too much fat when your carbs are too high, increase your fats instead of carbs.

     

    To gauge progress, check the scale once a week, and if you want to, look in the mirror once a week or every so often as well. It can be tough to see changes in yourself initially, but over time you should notice and feel whether you are progressing with your size. The key will be adding size without gaining too much excess body fat (by the way, ideally if you are around 10% - 15% bf that is a great area to start bulking from).

     

    An upper / lower split might be the way to go for your training, so you can hit everything twice a week. That would be 4 gym days, 2 boxing days, 1 rest day. How long you bulk depends on how far you want to go. I would say try to keep yourself under 20% bf. If you get to 20% bf again, it's probably a good time to lean down (you'll generally have an easier time building muscle with a lower body fat %).

     

    Congrats on your transformation so far!!

  • Posted On: 09-05-18, 7:42 am (EDT) #8

    Weight loss journey

    September 5, 2018, 7:42 am

    I understand now, thanks alot Scott!!

  • Posted On: 09-07-18, 12:08 am (EDT) #9

    Weight loss journey

    September 7, 2018, 12:08 am
    Posted by: sarwar94

    I understand now, thanks alot Scott!!

    @sarwar94 Happy to help my bro!

  • Posted On: 09-12-18, 5:17 am (EDT) #10

    Weight loss journey

    September 12, 2018, 5:17 am
    Posted by: Scott_Herman

    @sarwar94 Happy to help my bro!

     

     

    Hey Scott i just got Platinum membership because you are doing one hell of a job and i want to support you. I Have never put money into any other program/sites before.

     

    Scott what upper/lower or full body program do you recommend? I believe I am at 17% body fat(what do you think?) and i want to go down to 10-12% before i start bulking for 1 year. I really want to look leaner and with some nice muscles.

     

    There are so many programs and bullshit out there on the internet that I am getting confused.

    I just want a 2-4 day program that i can hit each muscle group twice a week.

    I am still a newbie because i have been lifting for only 4 months in a calorie deficit state doing PPL/x2. but i want to switch it up to a 4 day program now. My lifts are

     

    65kg x5 bench press

    80kg squat x5

    80kg dead lift x5

     

    I am still 74kg because i took a break from my diet but now I am right back at it.

    I eat 1800kcal a day and it looks like i can atm lose fat and gain muscle. love the NEWBIE GAINS!

    Its really hard to calculate my calorie maintenance because of the 2xday 2hour boxing days

    How long do you think it will take for me to get lean and build some nice muscles?

     

    I might have more questions later but nothing i can think of atm.

  • Posted On: 09-12-18, 11:28 pm (EDT) #11

    Weight loss journey

    September 12, 2018, 11:28 pm
    Posted by: sarwar94

     

     

    Hey Scott i just got Platinum membership because you are doing one hell of a job and i want to support you. I Have never put money into any other program/sites before.

     

    Scott what upper/lower or full body program do you recommend? I believe I am at 17% body fat(what do you think?) and i want to go down to 10-12% before i start bulking for 1 year. I really want to look leaner and with some nice muscles.

     

    There are so many programs and bullshit out there on the internet that I am getting confused.

    I just want a 2-4 day program that i can hit each muscle group twice a week.

    I am still a newbie because i have been lifting for only 4 months in a calorie deficit state doing PPL/x2. but i want to switch it up to a 4 day program now. My lifts are

     

    65kg x5 bench press

    80kg squat x5

    80kg dead lift x5

     

    I am still 74kg because i took a break from my diet but now I am right back at it.

    I eat 1800kcal a day and it looks like i can atm lose fat and gain muscle. love the NEWBIE GAINS!

    Its really hard to calculate my calorie maintenance because of the 2xday 2hour boxing days

    How long do you think it will take for me to get lean and build some nice muscles?

     

    I might have more questions later but nothing i can think of atm.

    @sarwar94 Thanks so much bro! That really means a lot!!

     

    If you're in your newbie stage, I think you should be eating more bro. You can probably get away with building muscle and losing fat while eating in a surplus, rather than a deficit. If you're in a deficit, while you will build some muscle as a newbie, it wouldn't be maximizing your gains. Just a thought if you want to try that!

     

    As for a program.. I don't have any upper/lower split right now, BUT I am working really hard to get my Full Body program ready, which would see you training everything three times per week! So that would probably be right up your alley.

     

    In the meantime, maybe try mixing some of the workouts from the PPL program to turn it into an upper/lower split?

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