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  • Posted On: 05-08-18, 5:32 pm (EDT) #1

    What should I focus on?

    May 8, 2018, 5:32 pm

    First of all, I'm new here so hi! I love your YouTube vids Scott, your one of my top 3 fitness youtubers and I've learned a few excercises from them that a few others in my gym have started copying.

    so basically, I'm not sure if I should be focusing on low rep/high weight or high rep/low weight.

    My main goal just now is to look better. I'm 33, 6,1, 212lbs with around 20% body fat. I've got a holiday comming up in August and would really like to see some results by then if possible.

    Recently I've been focusing on sets of 5 for 4 of the main lifts then doing excercises which help them mainly because I don't think I'm strong just now. Lifts are below (sets of 5):

    Squat: 100kg

    Bench: 70kg

    Deadlift: 130kg

    OHP: 52.5kg

     

    To give you an idea of my diet, today's figures:

    1,800 calories

    139g protein 

    149g carbs

    69g fat

    I should maybe be eating more.

    Should I stick to trying to build up my strength and shed the fat, or move to a more body building style programme with higher reps?

     

    Ive probably not included enough info so sorry. Cheers for any help or suggestions in advance.

  • Posted On: 05-14-18, 6:20 am (EDT) #2

    What should I focus on?

    May 14, 2018, 6:20 am
    Posted by: ScottishDarryl

    First of all, I'm new here so hi! I love your YouTube vids Scott, your one of my top 3 fitness youtubers and I've learned a few excercises from them that a few others in my gym have started copying.

    so basically, I'm not sure if I should be focusing on low rep/high weight or high rep/low weight.

    My main goal just now is to look better. I'm 33, 6,1, 212lbs with around 20% body fat. I've got a holiday comming up in August and would really like to see some results by then if possible.

    Recently I've been focusing on sets of 5 for 4 of the main lifts then doing excercises which help them mainly because I don't think I'm strong just now. Lifts are below (sets of 5):

    Squat: 100kg

    Bench: 70kg

    Deadlift: 130kg

    OHP: 52.5kg

     

    To give you an idea of my diet, today's figures:

    1,800 calories

    139g protein 

    149g carbs

    69g fat

    I should maybe be eating more.

    Should I stick to trying to build up my strength and shed the fat, or move to a more body building style programme with higher reps?

     

    Ive probably not included enough info so sorry. Cheers for any help or suggestions in advance.

    Hey Darryl, welcome! And thanks for the kind words my bro 😊 

     

    I think you DEFINITELY need to eat more. You sound like a pretty big dude being over 6 foot and over 200lbs.. 1800 calories probably has you in a major deficit. Is this your first time training? If it is, I would suggest a very small surplus to try and gain muscle while losing fat. That does kind of depend on how you want to look for your holiday.. if you have decent mass already, then maybe a small deficit and a cut to come in RIPPED would be the way to go.

     

    Also, have you used the @mealplan calculator to get an idea of what your macros and calories should be?

     

    Your goal would also determine what kind of training you should do. You could always start Cheat & Recover so you are basically getting the best of both worlds - heavy overload training AND volume - ?

  • Posted On: 05-14-18, 5:07 pm (EDT) #3

    What should I focus on?

    May 14, 2018, 5:07 pm

    Thank you for your reply. I've always wondered about my diet. Really my main goal just now is to get rid of the body fat first and foremost while maintaining the muscle I have just now. I do have some definition, but seem to carry most of my fat round the stomach area.

     

    Ive worked out before and seen some decent results, but never kept my focus and stuck to a plan and followed it which is why I think I've hit a bit of a platau.

     

    With that that being said, do you still think upping my calories is the way forward?

  • Posted On: 05-14-18, 6:57 pm (EDT) #4

    What should I focus on?

    May 14, 2018, 6:57 pm
    Posted by: ScottishDarryl

    Thank you for your reply. I've always wondered about my diet. Really my main goal just now is to get rid of the body fat first and foremost while maintaining the muscle I have just now. I do have some definition, but seem to carry most of my fat round the stomach area.

     

    Ive worked out before and seen some decent results, but never kept my focus and stuck to a plan and followed it which is why I think I've hit a bit of a platau.

     

    With that that being said, do you still think upping my calories is the way forward?

    I would say it depends on your body fat %. If it's over 20%, a cut wouldn't be a bad option. If it's already at around 15%, and you aren't totally happy with overall mass, it might be better to be in a surplus.

     

    But it sounds like you aren't a newbie anymore, so you probably won't be able to see fat loss while you're in a surplus to build muscle. So at the end of the day you have to do what's best for you - and by the sounds if it, you want to get leaner first, so maybe get into a deficit for a few months. Besdies, by getting to a lower body fat %, it might actually help you build more muscle once you get back into a surplus further down the track.

     

    1800 calories still seems low.. I would go and use the calculator on the @mealplan page still to see what numbers you should be aiming for to be in a deficit.. it's probably somewhere in the mid 2000s.

  • Posted On: 05-15-18, 12:09 pm (EDT) #5

    What should I focus on?

    May 15, 2018, 12:09 pm

    Thanks again Scott, you're the man. That's set me straight on what I need to set my focus on.

  • Posted On: 05-18-18, 7:06 pm (EDT) #6

    What should I focus on?

    May 18, 2018, 7:06 pm
    Posted by: ScottishDarryl

    Thanks again Scott, you're the man. That's set me straight on what I need to set my focus on.

    You're very welcome Darryl! Go get it man!

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