Got some steaks from butcher, can't figure out macros...

[CJ]

Yeah I can see that. It really is crazy how the mind works sometimes. Maybe in a few years you guys can guide me through my future bigorexia post

I have body dysmorohia, too. It sucks, but I get it.

1. Don't freak out about any single weigh in. Our weight can fluctuate dramatically from day to day. To flush out the noise, weigh yourself daily each morning, after going to the bathroom, and calculate your weekly average. This will smooth out any high or low days.

2. Once you figure out your ballpark maintenance calories, add 300 cals to that. Don't make a huge jump, you'll just freak the fuck out when you see the big jump in water weight. Keep doing your cardio or being generally active, as it helps both your health and with nutrient partitioning.

3. Don't make changes based upon one week. Wait at least 2 weeks before you make changes, and those changes should only be just enough to move the needle. Do not go and add 1,000 calories, because you will get fat.

4. Trust the process. You will not get fat overnight. Even if your training sucked, it would still take quite some time to get fat from a 300 calorie surplus. Based upon your pics, your training looks at least like it's decent.

 

[oilfeildtrash]

You're gonna miss a lot of shit.

You're gonna misinterpret a lot of shit.

You're gonna get a lot wrong. We all do.

The key is to stay curious and at least humble enough to learn from your mistakes.

Well as long as you guys are willing to help me through my fuck ups. Then I'm feeling pretty confident with this for the first time right now.

 

[Yano]

Well as long as you guys are willing to help me through my fuck ups. Then I'm feeling pretty confident with this for the first time right now.

Some of these guys have helped me change my entire life. How I eat , train , live , even how I treat people around me.

There will be times you fuck up , own em , figure out where it went wrong , dust yourself off and get back on the trail.

Every mistake you make along the way will be your own , never be one of those dipshits that blames missteps on others. That's the fastest way to stop being helped.

Good luck on all this , you seem like some one who generally has an interest in being a better version of yourself today than you were yesterday. That matters.

This is the most amazing group of coaches you will ever have , respect that and youll end up being a fucking monster.

 

[oilfeildtrash]

1. Don't freak out about any single weigh in. Our weight can fluctuate dramatically from day to day. To flush out the noise, weigh yourself daily each morning, after going to the bathroom, and calculate your weekly average. This will smooth out any high or low days.

Ah that's a good question! .. how do I mathematically figure out that average? What's the formula?

2. Once you figure out your ballpark maintenance calories, add 300 cals to that. Don't make a huge jump, you'll just freak the fuck out when you see the big jump in water weight. Keep doing your cardio or being generally active, as it helps both your health and with nutrient partitioning.

Yes thank you for the heads up. That is probably the best warning you could possibly give me. That initial gain fucks me up bad ill push through it though

Based upon your pics, your training looks at least like it's decent.

Ah shucks your gonna me blush haha

 

[Send0]

Well as long as you guys are willing to help me through my fuck ups. Then I'm feeling pretty confident with this for the first time right now.

I think most everyone here is willing to help. Key is how you take some of the feedback/criticism.

Lots of people get offended; which I can understand but it doesn't help them to react that way... actually it sets them back IMO.

From what I've seen you handle feedback very well. As long as that continues then I think you'll do very well

BTW, I estimate you to be between 12-13% body fat. Even the loose skin you have isn't very "loose". You look good dude, great job on the weight loss. Keep knocking it out of the park man.

 

[CJ]

Ah that's a good question! .. how do I mathematically figure out that average? What's the formula?

Add up all your weights for the week, then divide that number by the number of weigh-ins.

So say you checked your weight 6 times in a week...

202.4
202.6
202.0
201.8
202.0
201.2

Those add up to 1212 lbs

Divide by 6

1212÷6=202.0 lbs average weekly weight.

Simple math.

 

[Kraken]

Ah that's a good question! .. how do I mathematically figure out that average? What's the formula?

Do you know how to use a spreadsheet? If you have aGoogle account you can use Google Sheets for free. I have a big spreadsheet with a row for every day, with each row having the date and the weight. You can use the AVERAGE function to, well, average.

BTW, I estimate you to be between 12-13% body fat. Even the loose skin you have isn't very "loose". You look good dude, great job on the weight loss. Keep knocking it out of the park man.

Well I'm at 12% and he is leaner than I, but we know @Send0 is the human Dexa. But don't worry, 13% is still very lean and a fine place to start bulking.

 

[Send0]

Do you know how to use a spreadsheet? If you have aGoogle account you can use Google Sheets for free. I have a big spreadsheet with a row for every day, with each row having the date and the weight. You can use the AVERAGE function to, well, average.

Solid suggestion here. I actually use Google sheets and have formulas that automatically take a rolling 7 day body weight average. It's pretty nice, as it smooths out the day to day anomalies and gives you a better sense of reality.

Well I'm at 12% and he is leaner than I, but we know @Send0 is the human Dexa. But don't worry, 13% is still very lean and a fine place to start bulking.

I took your loose skin, body weight and height into account.

I'm not saying my guesstimates are right (I mean I'm literally eyeballing it ), but it's possible to have the same body fat percentage as another person while looking different from each other.

 

[Kraken]

I took your loose skin, body weight and height into account.

I'm not saying my guesstimates are right (I mean I'm literally eyeballing it ), but it's possible to have the same body fat percentage as another person while looking different from each other.

Fair. Number aside, I think we all agree he is lean enough to bulk and should. He is excited about it

 

[oilfeildtrash]

Some of these guys have helped me change my entire life. How I eat , train , live , even how I treat people around me

That is EXACTLY what I need lol. I need like a life coach or some shit. I have had a very confusing time growing up with a lack of proper life guidance.

There will be times you fuck up , own em , figure out where it went wrong , dust yourself off and get back on the trail.

Every mistake you make along the way will be your own , never be one of those dipshits that blames missteps on others. That's the fastest way to stop being helped.

I try to keep it humble since you all are investing your time into me I do not want to waste that time spent on me. I know personally how it is SO frustrating to try to help someone that doesn't want to be helped.

Good luck on all this , you seem like some one who generally has an interest in being a better version of yourself today than you were yesterday. That matters.

Thanks man. Again I truly appreciate all of the insight and being patient with me. I know I can ramble or ask 1000 questions. But bare me with me! Haha

 

[Yano]

That is EXACTLY what I need lol. I need like a life coach or some shit. I have had a very confusing time growing up with a lack of proper life guidance.

I try to keep it humble since you all are investing your time into me I do not want to waste that time spent on me. I know personally how it is SO frustrating to try to help someone that doesn't want to be helped.

Thanks man. Again I truly appreciate all of the insight and being patient with me. I know I can ramble or ask 1000 questions. But bare me with me! Haha

You're in the right place ,, and @CJ is some one to listen to for sure about diet. The dude is a human hummingbird ,, I dont think you could bribe his body into storing fat haahahaha.

 

[CJ]

Solid suggestion here. I actually use Google sheets and have formulas that automatically take a rolling 7 day body weight average. It's pretty nice, as it smooths out the day to day anomalies and gives you a better sense of reality.


I took your loose skin, body weight and height into account.

I'm not saying my guesstimates are right (I mean I'm literally eyeballing it ), but it's possible to have the same body fat percentage as another person while looking different from each other.

It's going to be ironic when his bf% is less than mine.

 

[Yano]

It's going to be ironic when his bf% is less than mine.

I dont think any one could be lower than you dude not just walking around and not in prep,,, you're like what 4% ?

 

[CJ]

That is EXACTLY what I need lol. I need like a life coach or some shit. I have had a very confusing time growing up with a lack of proper life guidance.

I try to keep it humble since you all are investing your time into me I do not want to waste that time spent on me. I know personally how it is SO frustrating to try to help someone that doesn't want to be helped.

Thanks man. Again I truly appreciate all of the insight and being patient with me. I know I can ramble or ask 1000 questions. But bare me with me! Haha

I'll be starting a lean bulk soon, in about 3 weeks, duration of approximately 20 weeks. Follow along, I'll start a log on it, pics and dexa scan before and after, I'll post my diet and training.

 

[oilfeildtrash]

I think most everyone here is willing to help. Key is how you take some of the feedback/criticism.

Lots of people get offended; which I can understand but it doesn't help them to react that way... actually it sets them back IMO.

From what I've seen you handle feedback very well. As long as that continues then I think you'll do very well

BTW, I estimate you to be between 12-13% body fat. Even the loose skin you have isn't very "loose". You look good dude, great job on the weight loss. Keep knocking it out of the park man.

I can take criticism. I am my own biggest critic. Lol so I can handle it! Only way to improve.
But thank you man. I really appreciate it. I am beyond thrilled to be getting this feedback. I feel like I can take that next step finally. My whole mindset is instantly shifting.

 

[CJ]

I dont think any one could be lower than you dude not just walking around and not in prep,,, you're like what 4% ?

My estimate is that I'm 13-15%

But getting a Dexa in just over a week.

 

[oilfeildtrash]

Add up all your weights for the week, then divide that number by the number of weigh-ins.

So say you checked your weight 6 times in a week...

202.4
202.6
202.0
201.8
202.0
201.2

Those add up to 1212 lbs

Divide by 6

1212÷6=202.0 lbs average weekly weight.

Simple math.

Thank you. Glad it's simple math. I am horrendous at math but I can manage this one hahaha

Gonna keep a notebook next to the scale!

 

[CJ]

Thank you. Glad it's simple math. I am horrendous at math but I can manage this one hahaha

Gonna keep a notebook next to the scale!

Just remember, the scale is not the only metric, it's just a piece of the puzzle.

Use it in conjunction with the mirror, how your clothes fit, and bodyfat millimeter measurements from a few sites with a cheap set of calipers.

For example, if your weight is going up, but your clothes fit better, and you've dropped 2 mm's on the calipers, you've lost bodyfat even though the scale has gone up.

 

[oilfeildtrash]

Do you know how to use a spreadsheet? If you have aGoogle account you can use Google Sheets for free. I have a big spreadsheet with a row for every day, with each row having the date and the weight. You can use the AVERAGE function to, well, average.

Can I use that on a smartphone or is it for laptops only?

 

[oilfeildtrash]

Fair. Number aside, I think we all agree he is lean enough to bulk and should. He is excited about it

Honestly I never thought this day would come!