Believe it or not this is 3 months progress. I’m a Manlet (5’5) and currently weigh in at 175. When I look in the mirror I have a visceral reaction looking at myself. What should my diet be because I already have a workout routine set up. I’m tired of living like this and want to change really badly
T. 18yogay
that's like +25% bf, cut down and incorporate cardio in your routine
so eat less? what should my caloric intake be? i have this moronic mindset that i have to eat like 2000 calories a day to stay fit.
not necessarily eat less, just find foods that are compact and decent but with lower cal
so just like sushi or chicken n rice or something?
homie i can't make ur full list of meal prepping lol but yea chicken, broccoli and rice is one
just look on youtube there's a lot of meal prep vids
i personally cook soup with chicken, mushrooms, spinach and chickpeas inside of it when cutting as my meal most of the days
lol sorry, but thanks for the help though, if im being honest im good with consistently working out its just been meals and food that im so awful at bc i have a fatfrick worm in my brain that says "workout=eatanythinginsight". looking to turn that around tho
Eat chicken, red meat, eggs, salmon, cottage cheese, greek yoghurts, tuna, nuts, legumes
Oats are a cheap solution if you are tight but they aren't ideal. Maybe take 1 whey scoop per day to reach your daily protein requirements without harming your budget.
Get a food scale, weigh everything you put in your body and write down the calories so that you know that you remain within your daily caloric limit every day.
Remove the fat from the red meat. For carbs focus on rice and potatoes. Be wary of oil, use olive oil and do not use a lot as it is filled with calories. Eat your vegetables and fruits.
Always remind yourself that if you cheat on your diet, you busted your ass for nothing. You can not outrun or outlift a bad diet
My friend is 5'3", 135 lbs and lifts heavy. He eats 1800 calories a day, if you're looking for a reference.
don't listen to this Black person, cardio is worthless for losing fat. just lift more.
plus urging op to "just lift more" would be detrimental to his muscle growth. Junk volume doesn't provide any more stimulus for muscle growth, it significantly increases your body's recovery needs and burns nowhere close enough calories to outweigh the negatives. Not to mention the significant loss of time.
It wouldn't just have zero effect on op's bf loss, it would also make him weaker and tired, as well as reduce his muscle growth potential for the short term.
Weight lifting is not a substitute aerobic activity and should not be treated as such
This, dont give up. Keep going, king.
>t. Ex fatso 5'7" manlet
you look builtfat not skinny fat. what does your diet and lifts look like?
>linkrel
https://www.muscleandstrength.com/workouts/m-f-workout-routine
kek i forgot the exercises. do sth like this
1 set of DB Shoulder Press 8-12 reps // 1 set of Palm-Up Lat Pulldown 8-12 reps
1 set of DB Incline Press 8-12 reps // 1 set of T-bar Rows 5-12 reps
1 set of Incline Cable Flys 10-16 reps // 1 set of Cable Rows 8-12 reps
Then exercises on rear/lat heads of shoulders, 1 set of hammer curls, forearm exercises, core exercises
All sets reached to failure, slow eccentric, controlled contrentric. On Rows hold on top for 1 to 2 seconds before lowering
You were suggesting that he do 1 set of 8-12 reps and then said “all sets” until failure. Were you just referring to the exercises you didn’t list reps for specifically?
Sorry english isn’t my native tongue.
8-12 reps is a suggestion based on the amount of reps that scientific studies have overwhelmingly shown to produce the most muscle growth. When I said “8-12” I didn’t meant to lift a weight that you can do for 15 or 20 reps for 8 to 12 reps, but to lift a weight were you reach absolute failure (you can’t produce another full rep) somewhere between 8 to 12 reps. If while lifting a weight you complete the 12th rep and realize that you can complete another one or two, you should by no means stop, but continue until you can no longer complete another rep. A potential way to go beyond failure is to complete the eccentric part of the last rep extremely slowly, for example on the last rep of shoulder press to hold on top and lower the weight as slowly as possible
By “all sets” I meant all exercises’ sets must be completed to absolute failure. One quality set of an exercise reached to absolute failure produces the most growth and is vastly superior to 2-4 sets whether or not you reach failure on them, as you increase the volume by a massive amount, heavily impact your recovery and produce no further positive stimulus for growth than the one the first set reached to failure produced
ah ok I get what you mean. ty for clarifying
He looks "builtfat" because he is 5'5"
OP listen.
You were dealt pokemon cards in a poker game. I'm not going to tell you that its going to be ok, because we both know that it won't. But it doesn't have to be horribly bad.
Do not bulk, you do NOT want to look like a buff midget aka a manlet. It won't be attractive and it won't have the effect you expect, because you are very short.
You need to leanmax first, lose weight until you can see your abs.
Then, do a clean bulk, no more than 300 calories more than your maintenance calories.
As for lifting, focus primarily on your shoulders, lats, core and forearms. Do not directly train your arms and especially lower chest.
Big arms will make you look like a buff dwarf, big forearms will make you look strong and manly without having the appearance of strength negatively affected by your short stature.
Fix your posture, even if you are short you need to make use of all of your height.
bodyweight in lbs x 12, as long as you remain active (try to walk throughout the day or even incorporate cardio), so 2100 calories, try to get enough protein from these calories but in the end all it matters is Calories In Calories Out
Don't do this moronic routine. Look up Mike Mentzer and his philosophy on training, do not necessarily follow his program. But most importantly, do not overtrain. I suggest 2 sessions per week both pulling and pushing, 1 set per exercise reached to failure. Something like this:
Despite the massive difficulties that you face for being short, one benefit is that you can build a physique much much faster compared to a tall guy, so do not add muscle growth on top of your worries
Good luck
I really needed this, gonna screencap it. thanks man I appreciate it.
np, remember to do stomach vacuums after your core exercises. Dark clothes, primarily black, make you appear slimmer and taller.
I do not want to disappoint you and im not sure at all but from your photo it seems like you have a little bit of gyno, if thats the case it will be more noticeable once you lose weight, if its not gyno it will go away.
he meant that op has noticeable gains under the fat, opposite of 'skinnyfat'
not the guy you replied to, but you are the Black person and you are trying to set OP up for failure.
How long will you be able to do a lifting exercise to burn enough calories that would even remotely approach the calories burned during cardio? You couldn't, but even if you could, for example if you started doing 30-35 reps or a set for 5 minutes you would destroy the whole purpose of the set, which is to provide the muscles with enough stimulus in order to grow i.e. heavy weight and a low amount of reps.
Cardio is the best way to burn calories plus it has several health benefits. As Mike Mentzer stated, low-impact cardio such as walking is the best way to lose calories, as it doesn't impact your joins, it doesn't impact your body's recovery and therefore muscle growth mechanism, and you can walk for much longer than you can run, therefore in the long term you burn more calories with less effort.
don't let them gas you up buddy you gonna be cutting for 2 years
the frick is "built fat"?
Cursed manlet thread? What do I do?
Lose weight or get bigger shirts, fatass
To not be fat though I’d have to be like 150lbs, what’s the point?
how tall are you
5’7
im not this guy
but it doesn't matter if you'd weigh 150 lbs. Your face and body would look massively better. If you aren't pumped in the pic you posted, you have a significant amount of muscle, primarily on shoulders and upper chest. Nobody cares about the number on the scale. Unless you are trying to hit a goal like 2pl8 bench or sth there are no negatives to leanmaxxing
It’s just demotivating to think most taller fatties who don’t train could beat me up if I was that lean and light
fighting is about skill not size, only think height helps for altercations is give a dominant/competence appearance and presence i.e. most people wouldn't frick with you. most people don't know how to fight anyway, so even if u'd get more shit because you are short you'd be more competent than any fat tall guy
Carry weapons and live far away from shitskins, what white people are going around picking random fights
Loads of people then I’m British so that’s probably why
True
32/small it’s just I have really bad muffin top even when I was like 128lbs and my waist size was 28/extra small I had muffin top
Your waist looks way bigger than me and I'm 35/36 jfl
What's your waist size?
lol
Yeah my hip fat is really annoying if it wasn’t for that I wouldn’t care being the weight I am
wear a girdle