Skytoad

Gainsdalf that could be the issue. I was originally trying to get it measured not just so that I could track it, but I could see how close I was until I could start doing the bulk/cut phases. I was going to cut down to that body fat percentage (I had 15% in mind) before putting on some muscle. I'm just going to focus on eating at my maintenance level, lifting heavy, and tracking my progress. Should I add one workout of HIIT on days that I am not running and working through the stronglifts program or is that overkill?

The person doing the test did it twice to ensure the numbers she got were correct. I might see if I can get it done somewhere else too to confirm it wasn't user error. Either way it's time to lift heavy!

Hey guys, I have been excited at the progress I have made over the past few weeks when I have really started taking my health seriously. I am 5'11 152lbs. Today I decided to go to a BodPod to get an assessment. I have attached a picture of myself and I compared it to pictures online and thought I had a good idea of where I would be. I was completely wrong. I am glad I had this assessment because I found out that I am at 29.3% body fat. Based on their standards 30%+ is in the high risk area. Going in (based off pictures and research I did) I thought I would be around 20% or so. This has me completely down today but it also is showing me that I need to start kicking some ass and get my health into gear. I never would have guessed looking at my body that I would be getting near the high risk zone. A few weeks ago I started the stronglifts program (overhead press is really killing one of my shoulders so I might be swapping this exercise out or slowing progression) and the c25k program. I do these back to back on Mon Wed Fri. Should I be doing some kind of HIIT training on any other days to start getting the body fat percentage down? My diet has drastically improved so that will help - but still a long road ahead of me..

Good luck and keep it going!!! Motivation, motivation, motivation!

Thanks for the help. I hope you feel better and recover from that cold soon!

When I lived out of a hotel for a month I ate a bunch of turkey sausage (Eckridges sauage that I boiled),peanut butter sandwiches, apples, and carrots. That's pretty much it and I would treat myself to a nice meal every few 3-4 days to keep my sanity.

Hi Waldo, I love to read your posts and advice. Keep up the great work. Question for you.. How is the bulk/cut/bulk/cut philosophy? Is it possible to eat at my maintenance level on days I don't work out and a few extra calories on workout days (just started Stronglifts)? I always see your posts that you are in the middle of a bulk or a cut but I wasn't sure if this just led to faster results or if this wouldn't really fit into my goals. I really want to start getting definition in my abs and lose the fat around my hips (my profile picture is a recent pic). I really don't want to lose any more weight which I've been doing through my diet but want to get rid of that fat still. Just confused Thanks and keep up the great work!

I am starting the SL5x5 as well. Good luck with it! The sweets can be tricky sometimes at the beginning. I tried to find foods that satisfied my sweet tooth without doing too much damage (mine is a small spoon of peanut butter) and letting myself have the treat every once in awhile so I don't feel like I am restricting myself. After some time you will want it less and less as you remove yourself from the sugar addiction. Keep us updated on your journey!

Keep up the great work. Motivation can be cruel sometimes but post your goals on your bathroom mirror or any possible place you can to keep you pumped! Good luck on your journey

Weight 154.6 Workout: 5x5 Squats (55lbs) 5x5 Overhead Press (45lbs) 1x5 Deadlifts (90lbs) 2 reps of: jog 90 secs walk 90 secs jog 3 mins walk 3 mins Nutrition: Fat 86g Carbs 75g Sugar 35g Protein 172g M

I really need to get a consistent format down to record this or it's going to drive me crazy... so I'll probably be editing this post around to see what I like. I started off 153.8 lbs this morning. I didn't work out since I am only working out 3x a week. I am struggling whether I should drop my goal of running in a quarter marathon or not because it doesn't necessarily match my goals of packing on some muscle while losing the abdominal fat. Nutrition: Fat 55g Carbs 176g Sugars 32g Protein 127g M

Hey everyone! My name is Skytoad and I am a 24 years old. Starting Position: Height - 5'11 Weight - 155 I have bounced around trying different "diets" and "workout routines" for quite a few years now. I have seen no results at all from these, but I did learn what works and what doesn't, why I can stick with some methods longer than others, and how I should adapt in the future. When I hit 165lbs around two months ago I decided to get more serious about getting in shape. My diet has consisted of really just eating more whole foods. I started just adding a bunch of veggies into my diet first along with trying to drink two protein shakes a day. Once I started this I just made small adjustments and eat fairly well for the most part - but don't make myself crazy. I know that if I restrict any foods I will get back into eating like crap all the time so I factor it in and perform as much damage control as possible. Over the past six months I have been a lost soul in the gym wandering from machine to machine. Today was the first day of Stronglifts 5x5 and I am going to measure my workouts on here to hopefully be held more accountable. I am also training for a quarter marathon so I will be going through C25k and C210k to train. My goal is to lose the fat around my stomach and hips and start to see some definition in my abs. After I run the quarter marathon I will be increasing calories to focus on an overall bulk. Today's workout consisted of 5x5 squats (45lbs) 5x5 bench (45lbs) 5x5 barbell rows (45lbs) 2 reps of: jog 90 secs walk 90 secs jog 3 mins walk 3 mins Estimated nutrition (based on Myfitnesspal) Fat 97g Carbs 133g Protein 238g Calories 2420 Looking forward to working with ya'll! M

Hello, I am 5'11 - 155 and I eat pretty clean. I am looking to put on muscle (with some fat) so I am eating a few hundred calories over my BMR. Since I am relatively new - I heard you can get some quick gains. I was wondering if I can workout 5x a week by doing this.. Mon, Wed, Fri C25k to warm up Bench Press Military Press Dumbbell Rows Dumbbell Curls Tricep Pulldowns Tues, Thurs Warm up Deadlifts Situps Squats Lunges I know the importance of rest but currently I am doing the first workout Mondays and the second Wednesdays and all cardio/abs on Fridays. I want to see bigger gains and I am going to up my calories even more. Thanks.

Thank you all very much for the kind feedback. Waldo I will send you a picture when I bulk up since you don't think I have the mentality to do it Sorry for being such a fitness noob but I'm lucky to have such a strong support network here with such a wide knowledge base. Good luck with your lifts and remember my name because I'll be catching you in the future

Picture..