If your eating 2100 cal, i doubt you are gaining fat or muscle, probably water weight. In order to gain a pound a week you would have to be in a 500cal per day surplus which isn't happening. Post progress pics.
Transformation Recomposition
- Thread starter JeffFran
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If your eating 2100 cal, i doubt you are gaining fat or muscle, probably water weight. In order to gain a pound a week you would have to be in a 500cal per day surplus which isn't happening. Post progress pics.
My metabolism is horrible. I made a dna test which proofs where they analyze my genes, I am very susceptible too metabolic syndrome and easily store fat and so much more info (I took hours to read everything)
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Thanks for posting the updated pic. Did the DNA test results provide any nutrition/diet recommendations based on your genes? Hard to say where your weight is being held, IMO it is water weight.
I have said it before and I will say it again, IMO I do not think the workout routine (high high volume) you are doing is best suited for you.
Yes. I do not respond well to carbs and I have a hard time to burn fat due to MANY aspects... They advice me to do fasted cardio because I have a hard time to switch from carbs to fat burn.
Some of the results:
"Your genetic profile for insulin function is below average which could lead to difficulties metabolizing glucose and to higher fat storage. (...) get the majority of carbohydrates from fruits, vegetables and legumes. Your insulin efficiency is below average and a diet that is high in carbohydrates (greater than 60% of total daily calories) is not generally recommended. You would be better suited to a diet which contains a low to moderate amount of carbohydrates. You also need to make smart choices in terms of the carbohydrates you consume. "
Training Advices:
16 to 22 sets per workout
6-10 reps
90-120 seconds of rest between sets
Tempo: 2:0:1:0
Cardio:
Implementing a minimum of 2—3 HIIT sessions (25—35 minutes each) each week in conjunction with a healthy diet will help spike your metabolic rate and significantly reduce your body fat levels. Additionally aim to include at least two 30-minute cardio sessions each week into your training regimen. Aim to maintain the intensity within the fat oxidation maximum range (40—60% VO2 max).
I can try to send a more detail information if you want tho
About the pictures.. I have added 6lbs so far, you think it ain't fat ? I feel that I gained fat and some muscle, but I don't like how I look unflexed
LOL Dude, I don't like how I look unflexed either VS flexed or pumped at the gym. Be nice if we could stay that way right? Guess that's why they say your always chasing the pump, you see yourself after a workout and say damn, need to keep working so I look like that normally, guess what we never will. Congrats on your progress looking good man, stick to it! Hell of a difference from your start
Thanks a lot bro, very nice words and honest ones as well... I think I did good progress but currently I don’t know what should I do... if keep gaining size or cut calories ... our minds are our biggest enemies [emoji23]
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Eating like a bird at 2100 kcals per day I would say highly unlikely it's fat, that would require an excess of 21,000 kcals and the 6 lbs you have put on in 31/32 days would suggest an excess of ~700 kcals per day if it was fat gain
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Well Jeff, let me begin by saying, bad genes or not, you are looking 100% better than when this thread started. You have made tremendous progress despite having below average insulin sensitivity and/or bad genes.
We can't control our genetics anymore than we can control what color eyes we were born with. I don't have the best genetics either, but that's ok. I don't use that as an excuse not to push forward. We can still make progress, we just have to work a little harder and smarter than the average guy. I try to direct my attention to the things I can control, which is primarily nutrition, proper/structured training and above all...consistency. After all in the end, we are only competing against ourselves.
To be honest, not sure how to tell you to proceed. Looking at your pictures, I do not think you are packing on fat because your ab's are still visible. If you had gained 6lbs of fat with your current body composition, I think your ab's would have disappeared. I would say continue doing what you are presently doing...leave calories the same.
We can't control our genetics anymore than we can control what color eyes we were born with. I don't have the best genetics either, but that's ok. I don't use that as an excuse not to push forward. We can still make progress, we just have to work a little harder and smarter than the average guy. I try to direct my attention to the things I can control, which is primarily nutrition, proper/structured training and above all...consistency. After all in the end, we are only competing against ourselves.
To be honest, not sure how to tell you to proceed. Looking at your pictures, I do not think you are packing on fat because your ab's are still visible. If you had gained 6lbs of fat with your current body composition, I think your ab's would have disappeared. I would say continue doing what you are presently doing...leave calories the same.
Depends on your goals Bro, it's all up to you. You know you can have success as you just achieved it, so decide and go from there.
Great Job Jeff!!! The improvements from when you started are undeniable!! Here is my advice for you, stop dwelling on genetics and how limiting they may be!! Everything you every will attain or not attain is a direct reflection of what you choose to dwell on!! If you want to dwell on what limits you have then that’s exactly the results you will get! Focus on the things you can control and don’t stop grinding till you achieve it!! There is story after story of people defying their genetic potential. Look at Dustin Padrioia he is a All star second baseman at the highest level of his sport!! Genetically he isnt suppose to be playing at that level let alone doing it better then most in the world!!! Change your mind and you change your world!!! If I was you I would be telling myself that I have great genetics and it’s just a matter of time before I reach my goal!! The mind and what you believe is the fuel for everything you achieve or don’t achieve, pick which outlook you want to take and fucking go for it!!! I am not better then anyone else but I am by no means less!! God created me and HE DOES NOT MAKE MISTAKES!!!!! Just my opinion brother!!!
C
cbbram00
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Damn CC you made me all motivated just reading this! I better go hit the gym right now!
Go get it brother!!!
Man you are constantly helping me with your feedback and words and it makes so much easier! I Have to thank you so much! I think I will leave calories as they are currently and keep cardio around the same as it is, or I might add calories and add calories just because I like to doing cardio and anyone would prefer to eat more as well so it will balanced out!
Do you think with this being said to keep going as I am currently?
Thanks bro!! I will keep going as I am, maybe adding calories and increase cardio just to allow myself to eat a little more haha
I am looking forward to this journey because I have a personal goal to accomplish and If I made it so far here, the sky is the limit now
This is for everyone who have commented this thread and all the support I have been receiving...
As you might know it's hard to do those transformations because you start to doubt yourself and making questions but those questions and doubts are superfluous when we have people like you around which help everyone on a daily basis. I know I was capable of doing this myself but maybe it would take more time as it did. I am so motivated right now for seeing so many people comment my thread which makes me smile and see that we matter as a person and our success is important for some people. My success is your success because I am not alone on this journey.
Carmel cowboy your words were very inspiring and I really believe what you just said. In life I have encountered so many hardships, family issues that majority of people will never believe or ever dreamt on their worst nightmares and recently I lost my grandmother, my aunt and I lost the love of my life as well, my hart was broken and I allowed myself to gain fat since I was depressed and on holidays which made it worst since I had so much free time to think about all that shit. Currently I am better in every way possible, I will finish my degree this year and I am the best of my course and I know I will have a bright future ahead. Those hardships I have faced only helped me to be the person I am today. I don't give anything for granted neither give up on anything. Giving up is worse than failing at something because failing is inevitable. Failing is a necessary tool to achieve success because If we never failed we will never appreciate the things we have accomplished and achieved.
I know that I will achieve what I want in every aspect. In a 5 year time I would like to compete on Mens Physique in my country and until then I will work my *** and be the best that I can be, whatever it takes to get there, because If it was easy everyone would do it and If I had kept doing what I was doing I would have never achieved the physique I have today. Literally the best advices to everyone is " If you keep going what you always have done, you will keep getting what you always have gotten"
As you might know it's hard to do those transformations because you start to doubt yourself and making questions but those questions and doubts are superfluous when we have people like you around which help everyone on a daily basis. I know I was capable of doing this myself but maybe it would take more time as it did. I am so motivated right now for seeing so many people comment my thread which makes me smile and see that we matter as a person and our success is important for some people. My success is your success because I am not alone on this journey.
Carmel cowboy your words were very inspiring and I really believe what you just said. In life I have encountered so many hardships, family issues that majority of people will never believe or ever dreamt on their worst nightmares and recently I lost my grandmother, my aunt and I lost the love of my life as well, my hart was broken and I allowed myself to gain fat since I was depressed and on holidays which made it worst since I had so much free time to think about all that shit. Currently I am better in every way possible, I will finish my degree this year and I am the best of my course and I know I will have a bright future ahead. Those hardships I have faced only helped me to be the person I am today. I don't give anything for granted neither give up on anything. Giving up is worse than failing at something because failing is inevitable. Failing is a necessary tool to achieve success because If we never failed we will never appreciate the things we have accomplished and achieved.
I know that I will achieve what I want in every aspect. In a 5 year time I would like to compete on Mens Physique in my country and until then I will work my *** and be the best that I can be, whatever it takes to get there, because If it was easy everyone would do it and If I had kept doing what I was doing I would have never achieved the physique I have today. Literally the best advices to everyone is " If you keep going what you always have done, you will keep getting what you always have gotten"
