Getting lean question

[zeroes]

I am 182cm and 85kg, what is the maximum weights I should use to aim to get lean? I know getting lean has more to do than lifting weights and has a lot to do with body fat.

Right now I am sure I am miles of building the strength to use the right amount of weights, but I would like to know what my aim should be.

 

[DoctorHouse]

Honestly, after all my years of weight training, the thing that hindered me the most was my nutrition. I cheated way too much and no matter how much weight I lifted, I could not decrease my body fat. I would say there is no maximum. You have to change things up a lot when weight training to trick the body. There are many people that stay ripped with only using their body weight. Just vary your exercises and eat healthy with one cheat day. Just by eating fruits and vegetable and lean meats, basically the Paleo diet, you will get lean very fast. To keep your muscle tone looking good use weight that allows you to stay within 10 to 12 reps but you can vary this too.

 

[zeroes]

Cheers Doctor.

I think getting lean is going to be difficult I will have to aim for something between bulk and lean.

 

[Finnjävel]

One year ago I was 180cm and 72kg and I was super lean and ripped with abs and stuff, not much muscle though. Last summer I began hitting the gym more often and I also increased my calories, which was something that I was afraid to do before. Now I'm 79kg and I still have a sixpack. So yeah, it's really mostly about the nutrition. Don't be afraid to eat if you wan't muscle. In your case, you should probably aim for around 2000+calories per day if you wan't to get leaner. Also, there's no precise amount of weights you should do for this or that. Don't waste your time doing isolation exercises like most new guys do. Spend your energy on big compound movements, and keep your sets within around 5-12 reps, and be consistent and dedicated with your workouts.

 

[zeroes]

Cheers.

Right now I goto the gym 2-3 times a week. My membership runs out early next year, I am planning to buy a power rack combo pack late this year so I can work out one day and take the next day off.

I plan to get something like this with a few of the upgrade options:

http://www.gymdirect.com.au/item/5-Package-Deal-_-BPR02-Power-Rack-with-high-low-pulley--+-FD3-flat-bench-+-100kg-barbell-dumbell-set-$865/109.htm

I've done some more research into protein. I have no idea how people can consume 1-1.5x your weight in lbs. I looked at some of the Whey powders and even than I reckon I would struggle to hit anything pass 120g of protein little alone the 160 odd I would need minimum. Don't get me started on the price. At this stage I am planning to increase my portion of meat such as chicken, lamb and beef and see what happens.

Do you only have to consume excess protein on your weight days?

 

[talmoode]

burpee test...I do it three to four times a week ..20-25minutes ..I didn't notice any difference at first but three months later, now I am leaner and healthier with 6 pack!!!

 

[dutchdude]

I will start lifting after I recover from my Hairtransplant. any tips appreciated.

 

[zeroes]

I am using ExRx to work out how to do the exercise properly.

http://www.exrx.net/Lists/Directory.html

I am using Scooby as a guide rough plan and tips http://scoobysworkshop.com/ <- completely free, no books to read, or buy anything, everything is on the site + YouTube.

My personal suggestions:

1. If you want to build muscle do the exercises slowly so your muscles are under tension for longer, if you want to get stronger do them quicker
2. Always maintain good form
3. Don't worry about how much the others are lifting
4. At a gym just because a guy is big doesn't mean he maintains good form
5. Work out how many sets you want to do per exercise and reps, I currently do 8 reps per 3 sets.
6. Do cardio
7. Don't exercise through injury.
8. Try to use the right amount of weight, you should be struggling to do the last rep at the end of your set without giving up good form.

 

[Mr White]

[...] Just by eating fruits and vegetable and lean meats, basically the Paleo diet, you will get lean very fast. [...]

Absolutely.

I'm no fitness expert but I'm convinced that a proper diet is the way to do it. Exercise is great but you won't go anywhere if you don't eat right. Sleep and rest are essential, too.

In January I was technically obese (1,74m tall, 81 kgs) and decided to do something about it. I started going to the local gym and hired a PT. I now weigh 76kg which is far from exceptional but it's not bad either. I didn't go on a strict diet but I do pay more attention to what I eat: no fruit juices, less carbs (sweet potatoes instead of rice and pasta), no sodas, no sweets, zero junk food.

I still have a lot of work ahead of me but I look and feel much better.

- - - Updated - - -

I read somewhere that working out your legs is a good way to lose fat. It's the largest muscle group of the human body, so I guess that makes some sense.

One thing's for sure: there is no such thing as localized fat loss. Doing lots of crunches won't reduce the size of your waist.

 

[zeroes]

How are you measuring your body fat percentage?

 

[zeroes]

I had a look the scale is expensive. I might go buy a cheap caliper and use a visual guide to get a rough idea where I am at.

 

[zeroes]

Cheers mate.

I've ordered a caliper, from the research I have done, none of the options are accurate outside of some expensive test. Besides BF% is only a guide, doesn't serve any real purpose.

You need to have some body fat to survive.

 

[Thom]

I've always lost weight undereating but it was draining and terrible for me. Im on my second month of Insanity and it got extremely hard so I needed more fuel.

This last week I've eaten more but all lean meats, fruits, and vegetables and I've trimmed considerably. Seriously, just change that diet, I feel great. My George Foreman grill goes a long way cooking those foods too haha.