Putting on that much muscle mass while simultaneously losing weight seems unlikely when natural.
Congrats on the body recomp, but P90x never struck me as being optimized for gains. It’s more for functional strength and athleticism. And there is absolutely nothing wrong with that.
One can definitely gain some muscle while cutting, but your deficit needs to be minimal. Most people lose minimal weight while “main-gaining” because their muscle gain is mostly balanced with fat loss, so they maintain somewhat weight neutral.
Is your goal to lose weight, or to put on muscle?
I have learned to hard way that your attention to your macros needs to match your effort in the gym.
Sorry if I am giving unwanted advice.
My goal is both to lose weight AND put on muscle. Totally naturally, I would never do 'roids. I'm not even using a recovery drink or any protein supplements. Just eating clean food with lots of protein. Chicken breasts, turkey, and for snacks unsalted nuts.
I've very fortunately been blessed with a fast metabolism, so as long as I'm working out daily and not eating pints of ice cream every night along with other crap like chips and pizzas I lose weight pretty easily. If I fast while still drinking water I lose 2-4 lbs in 24 hours.
Like I mentioned in the first post, the only other time I've done P90X with the full diet I went from 203 to 178 while getting noticeably bigger. At least an inch on biceps, bigger shoulders, chest, and legs. I figure I put on 10 lbs of muscle at least. So simple math would suggest I lost ~35 lbs of fat when I lost 25 lbs the first time I did the workouts along with the diet. That absolutely blew my mind because I wasn't completely disgusting-looking at 203. [Reply]
Originally Posted by JohnnyHammersticks:
My goal is both to lose weight AND put on muscle. Totally naturally, I would never do 'roids. I'm not even using a recovery drink or any protein supplements. Just eating clean food with lots of protein. Chicken breasts, turkey, and for snacks unsalted nuts.
I've very fortunately been blessed with a fast metabolism, so as long as I'm working out daily and not eating pints of ice cream every night along with other crap like chips and pizzas I lose weight pretty easily. If I fast while still drinking water I lose 2-4 lbs in 24 hours.
Like I mentioned in the first post, the only other time I've done P90X with the full diet I went from 203 to 178 while getting noticeably bigger. At least an inch on biceps, bigger shoulders, chest, and legs. I figure I put on 10 lbs of muscle at least. So simple math would suggest I lost ~35 lbs of fat when I lost 25 lbs the first time I did the workouts along with the diet. That absolutely blew my mind because I wasn't completely disgusting-looking at 203.
Originally Posted by Bearcat:
I see that strategy a lot, with lower weight to start, but I've always taken it as a powerlifting thing from guys lifting far more than most.
I'll do a few uncounted reps at the very beginning of my day for a stretch/warm up, but then target 8-12 reps for everything after that. Once I hit 12, I'll up the weight a bit next time.
The drop set thing at the end won't change that, it's pretty much getting in a couple extra sets at the end without the added breaks. A couple of youtubers were mentioning it might help with different muscle fibers given the lower weight, but not enough research has been done.
That makes sense to me. As long as you are hitting 10 sets per muscle group per week with somewhere in the range of 6-12 reps and being close to failure you are doing enough. More is better, but there are diminishing returns especially if you are going over 20 sets per week. [Reply]
Go to the 22:00 min mark in this video and start listening and you will realize pretty much everything you believe about carbs and fat is wrong along with many long held beliefs in what types of diets and training burn more fat etc....
Its fairly technical and I've re-listened to many parts of it but I find it fascinating. Dr. Galpin trains a lot of profession athletes along a wide spectrum of sports along with teaching at Cal State Fullerton.
Edit: It does however explain why so many different types of diets and exercise programs are effective. [Reply]
I've been using semaglutide since february to curb cravings while in caloric deficit. It's made it easy to not snack between meals....I feel full after eating for a long time. Its working well, abs are in after letting things go too far last fall.
Anyone else use it? I really like it. I've had zero sides other than a bit of nausea when I was first figuring out my dose. [Reply]
Originally Posted by Katipan:
Mom is dating a big name from the Golden age of body building. Mr. Universe is about 70 yrs old and eats the same basic meals everyday. Oatmeal. Fish with tomato slices. Slab of pure protein.
Old AF. Walks sideways through doorways.
Franco Columbu or Frank Zane or Lee Haney or Lee Labrada?
Ironically I was both a friend and my client was former champion Franco Santoriello from Toms River. We grew up together.
He went through a real bad period with drugs and is now born-again.
He was only like 5' 7" but had one of the greatest symmetrical physiques in bodybuilding history. [Reply]
Been feeling like a beast lately, just hit 315 on squats 2x. Bench is a little weak, hit 285 for one rep and 365 on deadlifts. I switched from long bar to hex bar while doing deadlifts now. Not worth the injury and pain.
Was able to throw up 90lb dummy’s for some incline press, so hit the 100 lb club hopefully this month, but I’m taking it very slow. [Reply]
Originally Posted by In58men:
Been feeling like a beast lately, just hit 315 on squats 2x. Bench is a little weak, hit 285 for one rep and 365 on deadlifts. I switched from long bar to hex bar while doing deadlifts now. Not worth the injury and pain.
Was able to throw up 90lb dummy’s for some incline press, so hit the 100 lb club hopefully this month, but I’m taking it very slow.
If you are using locked in form then you are less likely to get injured using a deadlift bar vs a trap bar. Trap bar limits your range of motion.
I went to a personal trainer that specializes in power/strongman lifting and got form dialed in perfectly. Once that happened it actually reduced a significant hip and lower back pain I was going through. [Reply]
Originally Posted by penguinz:
If you are using locked in form then you are less likely to get injured using a deadlift bar vs a trap bar. Trap bar limits your range of motion.
I went to a personal trainer that specializes in power/strongman lifting and got form dialed in perfectly. Once that happened it actually reduced a significant hip and lower back pain I was going through.
What do you mean by locked in form? Locking my elbows and knees when lifting? [Reply]
