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Background I started a "10 week transformation" exactly 4 weeks ago @79.4 kg , so far i've sat on about 80kg the entire time and now dropped down to 79.5, i still seem to however be retaining a lot of the fat around my torso (this is usually where I hold my weight)
Recently my trainer (swift/Josh Jones) stated that he's confused about my diet and doesn't know where to go with it...Don't think he's very happy with my progress, He thinks that i may have a metabolic issue or something along the lines. My Diet and workouts are below, happy to hear anything that will help or recommended course of action.
At the moment i'm thinking of getting my bloods run to see what the go is.
Training.
DUP Day 1
Day 1
Exercise
Sets
Reps
Wk1 Load
Wk2 Load
Wk3 Load
Bench Press
6
3
75
Same
Same
Deadlifts
5
5
85
+5Kg
+2.5 Kg
Squats
4
8
75
+2.5 Kg
+2.5 Kg
Accessories Day 1
Chin ups/lat pull downs: 15 x 4 Tricep dips: 15 x 4 Bicep Curls: 15 x 4 Tricep pulldowns: 15 x 4 Cable rows/Bent over row: 15 x 4 Hammer Curls: 15 x 4
Exercise
Sets
Reps
Wk1 Load
Wk2 Load
Wk3 Load
Deadlifts
6
3
75
Same
Same
Squat
5
5
85
+5Kg
+2.5 Kg
Bench Press
4
8
75
+2.5 Kg
+2.5 Kg
Accessories day 2
Lunges: 10 x 4 Stiff Leg Deadlift: 15 x 4 Leg Press: 15 x 4 Leg curls: 15 x 4 Shrugs: 20 x 4 Calve raises: 20 x 4
If you're relatively new to the gym, body weight is a poor measurement of success. You'll be getting those newby gains. Plus you're probably eating better so more food and more water in your body. No doubt you'll be burning fat while increasing strength and muscle at this early stage. Go by how your clothes are fitting, which you already said you waist is smaller.
At this stage just continue to progress and keep your diet tidy.
If you're relatively new to the gym, body weight is a poor measurement of success. You'll be getting those newby gains. Plus you're probably eating better so more food and more water in your body. No doubt you'll be burning fat while increasing strength and muscle at this early stage. Go by how your clothes are fitting, which you already said you waist is smaller.
At this stage just continue to progress and keep your diet tidy.
Not really new to the gym been working out on and off around my knee reconstructions since about 2009, that being said i've not been able to train legs for 18+ months which is where i suggested the weight is going to but he doesn't seem to be happy with the "visual fat loss", i guess it's just put doubt in my mind haha
Ok, I thought you were just 4 weeks into training. Based on your body weight, 2000 calories is about right to drop fat. How many times a week do you train (weights and cardio)? How long is each session? Also how strict are you with your diet? Many people say they are hitting a caloric target, but have snacks and aren't 100% honest.
Ok, I thought you were just 4 weeks into training. Based on your body weight, 2000 calories is about right to drop fat. How many times a week do you train (weights and cardio)? How long is each session? Also how strict are you with your diet? Many people say they are hitting a caloric target, but have snacks and aren't 100% honest.
Yeah, probably could have worded it better that's my fault.
I'm 4 weeks back in from post surgery i had 6 months off, I've been keeping to my diet but am allowed a cheat meal a week. of which i've only had 3
Cardio is generally 2-3 times a week 15 mins (40 second jog 20 second sprint)
Weights is 5 times a week and then a rest day which I'm usually doing cardio on.
Each weight session usually lasts about an hour-1.5 depending on if i do core afterwards
Your doing a "10 week transformation". That usually means you want to gain muscle and lose fat at the same time, this is difficult. Your squat and deadlift numbers are low due to your injury. If I was you I'd want to get those numbers up under maintenance calories or above then diet to lose the excess baggage granted this will take more than 10 weeks. Of course there are many ways to skin a cat and this is just my opinion. I think you would get better results taking a longer time view.
Your doing a "10 week transformation". That usually means you want to gain muscle and lose fat at the same time, this is difficult. Your squat and deadlift numbers are low due to your injury. If I was you I'd want to get those numbers up under maintenance calories or above then diet to lose the excess baggage granted this will take more than 10 weeks. Of course there are many ways to skin a cat and this is just my opinion. I think you would get better results taking a longer time view.
Completely agree [MENTION=16499]Penn[/MENTION] but I've signed up for this transformation and I'd rather not let the trainer down as he's just starting out and is actually a genuine person so I'd like to please us both haha, I'm sure my diet and regime will change even if it's just minimally after i'm done the 10 weeks.
Try mixing up your cardio. The HIIT cardio I feel is better when your body fat is already low and you want to increase calorie expenditure, as it's more efficient. I would be doing LISS cardio at the moment. So 45-60 minute sessions of walking at a slight incline, bike or elliptical.