The Dream of Lean

I’m 5’10 275lbs, I’m trying to get lean with visible abs and in general more definition everywhere.

I do Push day on Mondays, high resistance cardio on a bike on Wednesdays, a Pull day on Fridays.

All lifts are 3 sets of 8-10 lifts.

Push: chest press, chest flies, tricep push downs, shoulder press

Pull: barbell curls, lat pulldowns, hammer curls, seated rows

Cardio: 45 minutes on setting 10 on a stationary bike

I walk to and from work 5 days a week which gets my 10,000 steps in, and my calculated maintenance calories are 3,285, I’m eating 2,500 daily.

Will this work, and what are mistakes not to make?

  1. 2 months ago
    Anonymous

    If you're tdee really is 3200 on sedentary or little exercise then you should be eating around 2800 calories.
    If you do a lot of physical activity while trying to eat a very low cal diet you're more likely to crash and burn.

    • 2 months ago
      OP

      I use Lose It! to track and figuring in my walking and gym stuff vs. my job in an office it puts me at Somewhat Active, modest daily movement typical of an office worker.

      I can adjust to 2800 instead, fair play

  2. 2 months ago
    Anonymous

    Eat like 1000-2000 a day. You need to lose weight.

  3. 2 months ago
    Anonymous

    Don't eat just fast. You're too fat for food

  4. 2 months ago
    Anonymous

    You’re really fat. You need to lose weight.

    • 2 months ago
      Anonymous

      No shit retard why do you think the thread exists?

      • 2 months ago
        Anonymous

        because you got fat?

  5. 2 months ago
    Anonymous

    >Will this work, and what are mistakes not to make?
    you need to fast and do cardio until your skelly then build yourself back up. doing both at the same time is no efficient and takes a very long time

    • 2 months ago
      Anonymous

      So what, cardio three times a week instead?

      • 2 months ago
        Anonymous

        Yes, full body lifting routine (Arnold’s Golden Six) 3x a week, hiking 3x a week.

      • 2 months ago
        Anonymous

        Search the catalog for the fasting general thread.
        Basically you should do this
        >roll 72s
        >30 minutes of cardio daily
        >bodyweight exercises
        average weightless fasting is about 1lb a day

        • 2 months ago
          Anonymous

          This guy is a fucking retard. Absolutely do but listen to him. You need to do compound barbell movements, but do full body so you don’t over work an individual muscle group. PPL and split routines stress high volume which tears up your muscles and makes you hungry.
          Fuck you body weight gay, die

          • 2 months ago
            Anonymous

            Not the guy you replied to but just wanted to say I can tell your new and that you are in fact the fucking idiot.

            • 2 months ago
              Anonymous

              t.election tourist

            • 2 months ago
              Anonymous

              “Arnold is an idiot”
              -the Idiot

              • 2 months ago
                Anonymous

                OP needs to loose weight and does not have the discipline to recomp. Know how I know your instagram bio says "*emoji* *emoji* Personal Trainer *emoji* *emoji* dm for info" ?

              • 2 months ago
                Anonymous

                building muscle makes u lose fat faster idiot

    • 2 months ago
      Anonymous

      if you're not losing weight you're not on a deficit
      eat less until you're on a deficit

      you look pretty solid muscle-wise so I wouldn't change anything about your routine, and for the love of god don't swap weight training for cardio

      >just lose all your muscle mass, breh

      lol
      lmao even

  6. 2 months ago
    Anonymous

    eh its okay main thing is to be consistent and be aware that it took you years to get this fat and its going to take 1-2 years to look normal again

  7. 2 months ago
    Anonymous

    You need to focus on cardio.
    Your goal is maintain muscle and lose fat.
    Look up Arnold’s Golden Six routine and do that but add an extra back exercise or two. It’s a full body routine that focuses on compound barbell movements. Do it three days a week.
    On the off days, go for a 3-5 mile HIKE. Not run, HIKE. Track your meals with MFP, and stop jerking off so much.
    t.lost 46lbs doing this exact thing

    • 2 months ago
      Anonymous

      >You need to focus on cardio
      His 45m + 10,000 steps is a pretty solid start.
      15,000 steps and 1 hour on bike would be the maximum he should do at this stage.

      • 2 months ago
        Anonymous

        Fuck you bitch, not if he’s hiking. He could do more than an hour, easily

        • 2 months ago
          Anonymous

          Would it help? Sure. Is it necessary? Nope.
          His posted routine is very close to my overall lifestyle in terms of activity level and it maintains me at Picrel.
          If his goal is to lose weight and maintain at a lean level akin to mine, then 1 hour on bike daily + 15,000 steps is more than enough, assuming he sticks to his diet + lifting too.
          Post body.

          • 2 months ago
            Anonymous

            >Post body
            Not giving you any spank material you insufferable moron, go do body weight exercises somewhere else, gayby

            • 2 months ago
              Anonymous

              Who the fuck said anything about bodyweight exercises you schizo weirdo?

              • 2 months ago
                Anonymous

                what the fuck did you just fucking say about me, you moron?

              • 2 months ago
                Anonymous

                Quality posts right here

  8. 2 months ago
    Anonymous

    you fat bro

  9. 2 months ago
    Anonymous

    This will work if you actually do it, but you won’t and therefore you will stay fat forever.

  10. 2 months ago
    Anonymous

    Godspeed OP

  11. 2 months ago
    Anonymous

    This will 100% work. Any cheating is just cheating yourself. No one cares what happens to you with the exception of yourself.

    >eat at deficit
    >dont skip days
    >reassess after 3mo

    glhf

  12. 2 months ago
    Anonymous

    >Will this work, and what are mistakes not to make?
    I'll be honest with you - just pay for a coach, you can't be trusted adhering to any program on your own, you already let yourself look like this from poor decision making.
    2,800 cals/day looking like you do is too much, you need to be in actual deficit.

    • 2 months ago
      Anonymous

      >2,800 cals/day looking like you do is too much, you need to be in actual deficit
      If OP actually stuck to the routine and diet he posted he would be in at least a 350-600kcal deficit each day.
      He doesn't need a coach, or fasting. He just needs to stick to it.

  13. 2 months ago
    Anonymous

    bro do not stop eating. change your diet to mass amounts of protein with limited carbs and ditch the booze if you drink. dont listen to these fags telling you to fast. become a UNIT. you aren't tall but you have a good frame to build on. go beast mode because if you dont you will end up with a bunch of loose skin and look like shit. fasting is a meme.

  14. 2 months ago
    Anonymous

    test

  15. 2 months ago
    Anonymous

    if you wanna lose weight, eat less, do more (cardio)
    but remember doing cardio makes you weak because it decreases how many fast twitch muscles you'll have in your net hypertrophy.

  16. 2 months ago
    Anonymous

    make sure ur eating lots of protein

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