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  1. #1
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    Question What do I need to do to reach my Goals?

    Whats up everyone! Lets start with the stats,

    Age: 21
    Height: 5'11
    Weight: 160
    Body fat %: Not sure I'll post pictures and maybe you could tell me.
    Years of training: On and off in 2017, have been going steady for about 3 full months now.
    Supplements: No supplements yet, been looking at fat burners/ creatine for a recomp.

    Goals: I want to get bigger and get some abs, really just looking to get some great gains and cut the current lower back/belly fat. Down the road be between 170-180, 12% or less body fat is my future goals.


    General idea of nutrition (any food allergies???): Decent as far as nutrition goes I have recently lost a lot of weight quickly. At the start of the year I weighed over 200 lbs so I have lost about 40-50 lbs in a few months now. Primarily from Intermittent Fasting (I eat once per day around 7-9pm) and going to the gym every day, but my diet has definitely improved since the beginning of 2018. I usually do low carb, high fat, moderate protien a few days per week then do a refeed for carbs on the weekend. No soda, no fried foods, but since the start of the year I have been cutting heavily as I eat around 700-1000 calories per day, once per day currently.


    So getting to my question. I guess it really is outlined in my goals.

    Based on my goals, diet, and photos what would everyone recommend me do to move towards those goals?

    **I have been considering cutting until I get down to 140, but I am starting to lose the slight muscle gains I have already made in the last few months. (Just tired of the belly & mainly love handles)

  2. #2
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    Default

    Hey Spencerh

    Congrats on losing all that weight. That is very impressive and hard to do.

    Judging by your photos my recommendation is to do a serious lean bulk. You need to add more muscle to your frame to get to your goals.

    Focus on lifting heavy 3 times per week. Bench Press, Overhead Press, Squat, Row, Pull ups. Do these and go heavy but make sure your form is perfect. No injuries over here

    EAT MORE! 1000 calories is nothing my man. You need to eat to build muscle. At your training level I'd honestly say just eat whatever. If you are lifting heavy those calories will go towards muscle.

    If you are really into tracking your calories, do this:

    -multiply body weight by 15
    -eat 1g of protein per pound of body weight
    -eat .3g of fat per pound of body weight
    -rest from carbs

    Do this, lift heavy 3x per week focusing on compound movements, and you will reach your goals.

    Peace, Love, and Gains
    Max Barov

  3. #3
    Just joined M&S
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    The only thing you have to do in order to reach your goals is discipline and hard work, and never give up.

 

 

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