Hey guys great to hear about your progress svetrrs...iam on level 1 and this is the end of my week 2 today..iam excited as I have made my progress through this level now..and I guess dayafter will start level 2...ok so this level thingy def increases the size excitement and the will to do more...
But there are times when I really get impatient to loose that belly fat..and I feel should I just start cardio and weight workouts to loose this quickly...as this is for sure the most long lasting workout and is Gona last forever but..it's for sure very slow...let me know about your thoughts guys
can you post here some photos?
Hey I was asking last time also..how to upload pics here?? Can anyone help me with that info..
Hey thanks a ton svetrrs...I have got the pics uploaded please check it out...
Ok iam in really bad shape need a lot of work to do on that belly fat..will be starting level 2 today...now do let me know if you guys feel I should do a little bit of cardio or any other form of fat burning workout on one or two of the rest days.
Ok iam in really bad shape need a lot of work to do on that belly fat..will be starting level 2 today...now do let me know if you guys feel I should do a little bit of cardio or any other form of fat burning workout on one or two of the rest days.
At the start there's no need to, just clean your diet from high-calorie junk foods so you will eat less calories - calorie deficit, and then after you can't lose anymore weight through just nutrition (and calisthenics), implement cardio or eat even less.
http://imgur.com/jt0FJb2
http://imgur.com/a/OWAsU
185,5 cm
80.5 kg
15-16 % bf (bodyfat)
biceps size 35,5 ,after workout
36,5-37
i think that will be the end of the bulk
i gained 10 kilos and around 3-4 cm of biceps size.
What you guys think should should i cut that fat .
I saw a lot of posts that when you are ripped you are actually looking bigger.
And my pull ups reps will increase.
Bro that's some good-ass results for 7 months, good job seriously. I believe you are more of a mesomorph than an endomorph but that's just my belief. Well if your goal is to be cut for summer, it probably won't happen - not to sound like a douche or to kill your expectations (it also depends on what percentage you define being cut, if it's 12%, you could probably do it, if it's 10% or below, probably not), after all it's your own choice obviously. What I was trying to say is if you wanna get cut for summer, it's too late, you'll probably stress out or something. You can begin a cut now and probably be at 10% (which is the ideal body fat for muscles to show, not too little and obviously not a lot) at September-October accordingly without losing muscle (eating enough protein and having no more than a 500 caloric deficit). In this position I would begin a cut myself personally because you shouldn't go more than 15% body fat on a bulk because after that 15% mark you'll probably gain even more fat than muscle, and yes it's true cutting will make you look bigger IF you already have decent muscles because the gains will show, and not only pull ups but everything will increase and get easier because you have less mass to move, so progressions will be a lot easier. If you are following this full body workout program I would prefer doing cardio on MOST rest days (occasionally you will really need to take a full rest day), and on top of that eat a bit less to make that caloric deficit for the week.
At the end of the month i`ll start cutting.How much calories does lets say ,15 min of running(not sprints).while bulking i was eating around 3000 calories now i`ll maybe cut them to 2400-2500.And i`l ltry to eat 1.6-2.0 of protein per KG of bodyweight.A lot of people also say that if u want to keep as much muscle as u can while cuting u need to train for strenght (5-6 rep range) thats probablyt what i`ll do ,i`ll do the dips and the normal pull ups with litle weight.So i can get to that range.What bodyfat % are you now bro?You learned the muscle up,honestly i didnt tried it from 6 months. :D
Gligor
15 minutes of running probably burns 150-300 calories if I had to guess, depends on a lot of factors and there's no way to tell unless you have those watches that count calories burned. Cut your calories gradually just so you get used to the new caloric intake so you don't suffer from binge eating and cravings and so on. People say around 1.5 to 2.2g of protein per kg, so you're on the right track, I try to keep it at around 1 g per lb (2.2 per kg), but I almost always fall behind lol (around 1.9g/kg). Well for the workouts, I'd say it's true and also a lot of people say that you should keep the same intensity/volume of the workouts you had on the bulk. And with calisthenics you will technically get stronger aka all exercises will get easier the more you cut down your bodyweight. Well I started at like 25% body fat (if not even more) at nearly 100kg (yea I couldn't do calisthenics because of the weight and I also got an injury so I couldn't train till September-October 2016, kinda like you, the whole summer 2016 I trained like twice because of the injury), then I went down to 83kg at 16% body fat and then I actually bulked "accidentally" this winter and went up to like 90-93kg so now I'm at 86-87kg and I have no clue of my body fat %, probably like you, around 16-17% if I had to guess, maybe a bit less lol. Well at this body fat% I can only do the muscle up with a resistance band, at 10% I'll be much more explosive so the muscle up should be easy (although I haven't tried it with my current bodyweight, I should probably be able to do it), but I can do the full back lever, which I'm really happy to be able to do it at this body fat% and bodyweight.
nice job bro!
By the way, scratch what I said about 300 calories in 15 minutes. A 165 pound guy will burn around 160-180 calories every 15 minutes jogging/running, and a 200 pound guy will burn 200-220 calories running. However, sprints are way more effective for fat (calorie) burning [they burn 275-320 calories in ONLY 3 minutes, so you can do intervals and hit 15 minutes including the rest and you'll probably be close to a 1000 calorie burn] and also they train some forgotten muscles like the hamstrings, inner thighs and so on.