Any Advice For Someone Looking To Shred Fat And Bulk Up?

Okay, so I’m fairly new here, but I’ll be damned if PE doesn’t work like a charm. Not as advertised by the device peddlers, but definitely with time invested over years.

So, I’m 5’10” and 215lbs ATM. I’m looking to shred more of my body fat, not because I’m obese, I fall into the overweight category, but I can make it work for me, well enough. The thing is, I’ve got a build that’s naturally built for stacking muscle, seeing as I’ve spent almost a year away from the gym, with no exercise at all, and still bicep curl 50lbs, still squat 200lbs, and still bench press 160lbs.

Last year, around this point in time, I spent 3-4 months on a major dieting and exercise kick, and as a result dropped down MAJORLY from 285lbs to my current weight. (That’s not a joke.) The problem was, when I say dieting, what I really mean, is practically starving myself, eating only ever between 1000-1500 calories a day, usually somewhere in the middle. And when I say exercising, I really mean, practically ramming myself into the ground, doing a full-body routine of weightlifting and cardio for 4-5 hours a day, 5 days a week.

As you can probably guess, I inevitably burned myself out, not because I’m incapable of sticking to a routine, but because I wasn’t simply dieting, but cooking everything I ate from scratch, which in addition to the exercise, basically ate up ALL of my time.

This is where I’m starting at for physicality, the mid-point goal in this endeavor, is to get myself to the point where I can bicep curl 100lbs, bench press 300lbs, and squat 400lbs, with the final goal post being 150lbs bicep curls, 400lbs Bench Press, and 600lbs squats. I’m honestly more interested in the bulked up look, with a thin layer of fat over it, rather than having next to no body fat, so I’m at least slightly cuddly, versus hard as concrete. So, I suppose my goal body fat would be 10 or 5%.

A couple things:
Google images of men with 10 & 5% body fat. 10% is very lean. 5% is shredded. I think body builders compete at 3-4% and that’s dehydrated.

In all my years going to the gym i’ve only seen a few guys bench 300 and no one bench 400.
Of course it’s all doable, however I think you are vastly underestimating how big an endeavor your goals are.

Besides, aside from moving a lot of weight, what’s the point?

Don’t lose that weight in a year but two or more.

Focus on building muscle and losing a pound or less a week. And don’t eat below 2000 calories shit messes with your digestive hormones. By the time you stop dieting you’ll realize the effects of it.

I bench pressed almost 400lbs or 170kgX4-5 reps at my biggest. I did dumbbell shoulder presses with 55kg dumbbells for 15 reps and overhead tricep extension with 52,5kg. My squat was 200kg for 5 reps and my deadlift 250kg. However I weighed 250lbs. I was 18 yr old and now I have totally stopped eating and training and weigh 180lbs at a lower bodyfat percentage. I never work out at all and eat minimal calories.

The reason I stopped lifting heavy is it didnt do anything good. I wasnt more attractive it put a strain on my cardiovascular system and with time the heavy lifting would have worn down my joints and given me arthritis. Jay cutler 4 times Mr Olympia after his retirement never squats over 180lbs because he doesnt want to become a cripple with arthritis. Something to think about.

You have really nice face structure! However you are at 35% bodyfat or so right now. When you are at 15% you have razor sharp abs just to give you a better idea. It is impossible to stay at 10% bodyfat longterm unless you are intermittent fasting and running a calorie deficit.

Punk, consider your diet too. Cut the bad fats out.

For that ultimate final you want, you should know what to focus now, because you can’t do both heavy lift and 4~5 hours of cardio together, this would badly injure your body, your nervous system would be exhausted. If I could give a health clean advice would be for you to lift heavy, but you would increase little weight every week so that way your body would promote the rise in your metabolism so that you would burn more calories each week.

Oddly enough, I haven’t put any of the weight back on, even though I haven’t been exercising. The way I live, and the way I eat by nature, doesn’t lead to weight gain….I honestly got that big, because A. I wasn’t exercising and B. I was drinking like a fucking fiend (5-7 drinks per day…Was kind of a Lush at that point) More than anything else, what I need is to plan a diet regimen, and re-implement my workout routine. At the time, I was doing it twice a day, otherwise it normally only takes 2 hours. Most of it is weight training, with the Cardio coming from REALLY rudimentary stuff, push-ups, sit-ups, jumping jacks (with weights to up the intensity), jogging in place, and at the end for a cooldown a half-mile jog.

1) look into intermittent fasting

2) lift weights, double split 4 days a week. By lifting, you keep the muscle and lose fat. If you just diet, you lose muscle and fat.

3) run everyday

4) diet is 80% of getting a good body.

5) I am 5-10 pounds over weight—it all comes down to discipline AND not eating your feelings and emotions by way of food.

+1… with the exception of #3.
Running is ok but I would highly recommend kettlebell work for cardio.

Some good ideas already. Big fan of fasting. I kinda punish myself for overeating. Diet is the key. I’d probably be stacked if not my love for alcohol. Was fortunate to have a awesome metabolism into my 30s but it just crashed. Main reason I am posting is the OP love for lifting. Same here. I spent a lot of time chasing cardio as the ultimate solution, ran a 5k, etc but no real results. I felt lifting was better for me. I fooled around lifting a few years, did super sets, and got pretty built but still had a belly. Took some time off but got back into thanks to the 5x5. My body really responds to that work out. All compound exercises, high weight, low reps. Total game changer for me. StrongLifts 5×5 workout: Get Stronger by Lifting 3x/Week I also really improved my form from there.

All about diet my man, i went plant-based (Vegan) in June, and have lost 2 and a half stone, and kept all muscle! its a winner for sure.

Also check out ”The Game Changers” on Netlix if you can, a lot of great info in there on health, diet, and plant based nutrition benefits.

The original poster is gorgeous 😍😍😍

Just for info, the original poster hasn’t posted for around 8 months.

I see lol