The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Wannabebig Member
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    New poster here with a novice question..

    Hi everyone so I posted in an old thread and am not sure if people would respond to it or not or maybe its closed I have no idea I'm really new. Anyway I'll just copy and paste the exact question I had in the other thread:

    Hey all,

    I read the article on bulking or cutting and have to say, it was very well written an very informative. I'm new to website and took a read through this thread, and everyone seems to want to help, which is great because I would love some. I'm a 17 year old male, 168 pounds, roughly 14.3-16% bodyfat (used AccuMeasure body fat caliper, but have inconsistent results can't seem to find my superilliac). Anyways, I've been doing Stronglifts 5x5 (http://stronglifts.com/stronglifts-5...ining-program/) for 10 weeks now, this is my 11th. My goal, weight-wise, is 185. My goal, bf-wise, is 9% bf (10 is to show abs, I figure 1 percent lower couldn't hurt me). A question I have is, Mehdi (Stronglifts 5x5 writer) suggests to eat a lot and keep eating to gain strenght, which will gain muscle. If i follow this articles recommendation, 185x16 = 2960 calories. I can understand the caloric increase, because I weigh 168 and therefore require less calories to maintain, and have a VERY vague understanding of the fat loss once I reach my goal of 185 (someone explain further on the fat loss please!). However, would it still be possible to progressively overload my muscles each workout, as Mehdi suggests? My current workout stats are (these are PR's for me so I'm STOKED!): Squat - 195, Bench - 130, Deadlift - 230(grip failing, help?), Overhead Press - 90, Barbell Row - 115.

    Quick Overview: I weigh 168 at 14.3-16% bf, want to weigh 185 at 8-10% bf.

    Thanks a bunch in advance!

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  3. #2
    Senior Member D-RAS03's Avatar
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    Eat what a person weighing what you wanna weigh. Just watch the scale and yourself in the mirror. You will have to adjust your intake some. As for the 5x5 have you looked at the HCT-12 program? I used to do 5x5 but switched to HCT-12 and noticed a huge improvement overall. Hope that answered your question.
    Age:28 Height:5'9" Weight:180


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  4. #3
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    Hi,

    Thanks for your response . What do you mean by "huge improvement"? Also, what is the hct program? Can you provide a link or a description about the benefits over 5x5 training? Also, what are your stats like weight height etc.

    Thanks!

  5. #4
    Senior Member D-RAS03's Avatar
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    Quote Originally Posted by rick2sliq View Post
    Hi,

    Thanks for your response . What do you mean by "huge improvement"? Also, what is the hct program? Can you provide a link or a description about the benefits over 5x5 training? Also, what are your stats like weight height etc.

    Thanks!
    My huge improvements were stength increased faster. Size came faster. The HCT program is at the top of the page. I don't know of any links that describes benifits for one or the other. I'm 5'9" 210lbs ~23% Bf
    Age:28 Height:5'9" Weight:180


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  6. #5
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    Quote Originally Posted by D-RAS03 View Post
    Eat what a person weighing what you wanna weigh. Just watch the scale and yourself in the mirror. You will have to adjust your intake some. As for the 5x5 have you looked at the HCT-12 program? I used to do 5x5 but switched to HCT-12 and noticed a huge improvement overall. Hope that answered your question.
    Sorry my last post was meant for you

  7. #6
    House Lannister
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    185 at 9%, while certainly doable, is a 3-5 year journey if you aren't genetically blessed.I'm assuming a height at 5'10-6' or so.

    That article is pretty solid. But I can dumb it down more for you. Eat more than you are now, getting in at least 1g/lb of bw in protein a day, lots of carbs, and a decent amount of fat (mostly from good sources like olive oil, etc.). If you are getting to fat too quickly (and be honest with yourself, you're going to see some fat gain inevitably) reduce calories. If you aren't gaining fast enough (at this point I'd shoot for .5-1lb a week), add calories.

    When you have gained a good amount of strength and size, but are feeling fat, it's then time to reduce calories and cut.

    For both gaining and losing, a food scale is priceless.

  8. #7
    Senior Member ZAR-FIT's Avatar
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    Quote Originally Posted by chevelle2291 View Post

    For both gaining and losing, a food scale is priceless.
    YES!!!! SO TRUE
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  9. #8
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    Wow....3 to 5 years is a very long time. I realize that bulking and cutting both take a long time, but I thought I could get to 185 in under a year or something close. The only problem with 3 to 5 years is that I want to be able to take my shirt off and have not a model type body but have abs to show for my hard work, you know? Going that long without the kind of body or at least somewhat relatively close to a nice body is very taxing mentally. I know fat gain is going to happen but damn hahaha. And yes I'm 5"10.5' . What is a more reasonable goal for me because I want to be able to see my abs for once?

  10. #9
    House Lannister
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    Quote Originally Posted by rick2sliq View Post
    Wow....3 to 5 years is a very long time. I realize that bulking and cutting both take a long time, but I thought I could get to 185 in under a year or something close. The only problem with 3 to 5 years is that I want to be able to take my shirt off and have not a model type body but have abs to show for my hard work, you know? Going that long without the kind of body or at least somewhat relatively close to a nice body is very taxing mentally. I know fat gain is going to happen but damn hahaha. And yes I'm 5"10.5' . What is a more reasonable goal for me because I want to be able to see my abs for once?
    Getting to 185 is easy. It's the 9% @ 185 thats tough. And I mean a true 9%, not a muscletech 9%. You could get to 185 this year, and probably cut down to 150-160 at 9-10 or so I'd imagine, maybe a bit heavier.


    This shit doesnt happen fast if you're natty, and its even slower if you dont have good genetics. Not trying to discourage, but just a reality check. Abs are fun but if you dont have the size who really gives a shit? If you want to lean out and think you need to then cut first. But dont be surprised if you dont look as great as you thought you would. I know I didnt.

  11. #10
    Cardio bunny Alex.V's Avatar
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    Quote Originally Posted by chevelle2291 View Post
    Abs are fun but if you dont have the size who really gives a shit?
    What was that quote? Abs on a skinny guy are like big boobs on a fat chick....
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
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  12. #11
    Wannabebig Member Spartian's Avatar
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    Quote Originally Posted by rick2sliq View Post
    Wow....3 to 5 years is a very long time. I realize that bulking and cutting both take a long time, but I thought I could get to 185 in under a year or something close. The only problem with 3 to 5 years is that I want to be able to take my shirt off and have not a model type body but have abs to show for my hard work, you know? Going that long without the kind of body or at least somewhat relatively close to a nice body is very taxing mentally. I know fat gain is going to happen but damn hahaha. And yes I'm 5"10.5' . What is a more reasonable goal for me because I want to be able to see my abs for once?
    Chev has given solid advice. It takes hard work, time, and consistency but I'm approaching 10% @185 5,9 after 18-20 months training if this helps. I'm sure a years good training followed by sensible programming will yield some good results. Although please don't underestimate the time it takes.

  13. #12
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    Quote Originally Posted by Spartian View Post
    Chev has given solid advice. It takes hard work, time, and consistency but I'm approaching 10% @185 5,9 after 18-20 months training if this helps. I'm sure a years good training followed by sensible programming will yield some good results. Although please don't underestimate the time it takes.
    Thank you for sharing that. What weight and body composition did you start at before and also did you have a six pack prior to the start of the program and during your 18-20 month shift were you in better shape than before you started?(ie. fat before and during shift abs started to show or something along those lines?)

  14. #13
    House Lannister
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    Quote Originally Posted by Spartian View Post
    Chev has given solid advice. It takes hard work, time, and consistency but I'm approaching 10% @185 5,9 after 18-20 months training if this helps. I'm sure a years good training followed by sensible programming will yield some good results. Although please don't underestimate the time it takes.
    nice work.

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