I started at 210lbs @ 6ft 2 of pure fat. I added some lean mass and I'm 190lbs @ 6ft 2 at 10% > bodyfat. I need to drop it (get rid of the handles etc ) then bulk other wise I'm left with an hour glass X shape body. Any advise on that? And Grim your mofo HUGE! You should compete!
Really depends on how quick you want to lose and how much muscle you don't mind losing. Eat at least 500 calories below your maintenance requirement, fix your diet so you're getting the right percentages of nutrients (I'm not sure about cutting, but probably something like 40/40/20, 40% protein and carbs, 20% healthy fats, maybe less carb and more protein). Eat low GI carbs, stuff like brown pasta/rice instead of white. This will ensure that the energy is released gradually instead of all in one go which leads to an insulin spike and increases fat deposits. High GI however, is good right after a workout when your body needs nutrients fast, but at other times of day it should be avoided. As for training, when I get to 12 stone and need to cut, I'm going to do HIIT (high intensity interval training), which is where you run extremely fast until your heart rate reaches a certain point, and then you jog. Tends to be something like 20 seconds sprint, 15 seconds jog, 20 sprint, 15 jog and so forth. This really burns fat with minimal muscle wastage. I'm not the best person to ask though as I've only spent my time trying to gain weight, not lose it.
I can't afford to lose the muscle However, I do have aminos etc for my work outs to stop going catabolic. My BMR is 2100, and I burn roughly 1500 doing my day to day stuff without gym. Gym probably does 500. So 3000-4000 is my maintenance (I think). I can't stand cardio. It makes me really itchy and knocks me off. I can't bloody run in a straight line on the tredmil :S and the cross trainer is ok. Bikes don't burn shit lol.
Cardio sucks! Just build, build, build! Amino's are great, I bring them to the gym with me and pop a few 1/2 way through. I also have them in my pre workout drink. More muscle = more calories burned. I am not going to be no model, so I don't cut like one
Finally had a decent workout yesterday. I'd say I'm at maybe 80-85% of my normal self. Still feel achy, a bit congested, etc but much better than I was. I however was ultra sore yesterday, could barely bend my arms, rotate my shoulders, anything. Did 365 on close grip presses, went to try 375 and no go
Every time I do Bicep, my wrists hurt so bad! I have wrist supporting gloves and nothing works? Any ideas?
What type of curls you doing #1? Certain ones are harder on my wrists and elbows than others. #2 Try building up your wrists. The supporting gloves could actual hinder not help you as your wrists are always dependant on the gloves.
You can do wrist curls Not wearing gloves that support would help as well. Machines are hard on the joints IMO as they do not offer any 'movement' I'd skip those personally. Do you do a wide, normal or inside grip on the EZ curl? You could try changing your hand position, or even try curls using the standard olympic bar. Do you do reverse curls? Those have also helped me with certain pains when curling.
While your wrists will of course be used as you are holding the bar you are not getting any real bend in the wrists, it's more of a stabalizer strengthening than a real world movement for the wrists. Especially to help it with curls, kind of opposite portions/movements of the wrists IMO.
To build your wrist strength tie a towel around the bumper of a car. Place the car in neutral and do wrist curls. This is an awesome work out. You can do this with trucks, buses and planes.