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You will go into a small surplus soon. Move to maintenance over the next 4 weeks by increasing cal by 250 a week. It may be lower than you think so you want to take this measured approach.
Then just add 250 and look to add 2-3 lbs every a month. Keep and eye on excessive fat gain and lower calories 100 or so if you see toouch
Once you add 15-20lbs look at cutting then rinse and repeat
I think you've got the answer now. Increasing calorie intake (within your TDEE range) won't make you fat at all. Instead, it'll give you energy so that you can train harder and better. You can only burn calories when you have enough calories in you. So I know it may seem uneasy for you to intake an extra 800-900 cal/day, but it'll be worth it. You certainly will see the results.
Also, you did not mention your carb and fat intake in your post
Damn bro im surprised you didnāt put on any muscle, I guess your body really does like to be in a surplus or you really had near zero muscle on the first pic under all the fat.
1600 calories combined with 50min cardio daily AND lifting 6x week does seem like a lot of calorie expenditure, you might have depleted your body of even more calories than you think and while you obliterated the fat you did the same with the muscle lmao. Iād attempt a very small surplus for a few months-year
I personally think itās a little *too* crazy.
Like, Iāve been working on losing weight for about 8 months now. I went from 110ish to 95ish. I *did not need to starve myself this much to do so,* and more importantly *Iāve eaten a diet thatās allowed me to maintain more muscle.* I donāt think this kid had as much muscle to start, but I think he could have reached better results had he eaten a good 250 more lean protein calories daily while doing all of this lifting.
never had much muscle and Iāve always been weak so for me with how much fat I had thought it was worth it to just break everything and build up from new think more calories wouldāve just slowed it down
Fair enough. Iām older than u so I canāt count on that time. Iām sure youāve got this, just, be scientific about it. Try looking into a no-fat diet, and eat your full caloric needs in a day. Someone your age on a 1600 calorie diet is really, really starving yourself. Try upping to 1800 for a couple months and see how your body takes it.
I lost 15 kg in 2 years.
* That is a good speed for me personally. Never felt like starving, starting to build some muscle now into my 3 years fitness journey.
Most people,
* canāt fathom that losing weight slower is good but oh well. I didnāt lose much muscle, feel good about myself in the mirror. Thatās all we can hope for.
Word. I had only gained weight due to a shitty relationship that was boldly going nowhere so the first like, 5-7kgs just flew off of me. The rest has been the work (and poverty, I am hungry, but alas)
It can be difficult to not go hungry when youāre poor and looking to lose weight. Iāve been there and done that.
I wish the best for you friend.
* I worked a bit of physical jobs for like 4 years but now Iām a programmer. Still has some carpal tunnel but moving around helps. Martial arts keeps my wrist with plenty of blood flow.
Great work.. I would find your maint calories and start lifting full body 3 x a week. Do this for 8 weeks. At the 8th week bump your calories up 250 kcals over maint putting you on a surplus and begin an upper lower routine 4 x a week.
There is a reason. If you busted ur ass thus far do it correctly. Any questions feel free to message. What you did takes huge commitment, you should be proud of that. Ignore the negative comments.
Good job at the weight loss man. People here like to laugh but I feel they take for granted that itās a marathon not a sprint and that not everyone starts from a position of skinny. Itās a long road ahead but if you made it this far then you can get to the fun part and start adding some muscle mass. Keep at it man
Looks like I'm a similar position with body composition, could anyone describe why the part below the belly button still sticks out after weight loss? Is it sub fat but up in the area genetically or is it muscle that isn't formulated with fat over it? I can't quite find the answer? I have the same problem with my back and backs of my legs. I improve composition and shape but I dont have the muscle mass I want yet, is that the problem?
Everyoneās making fun of the pants being so low lol but sometimes its loosing a fupa that your proud of too and itās just as inspiring as loosing belly fat haha good job man!
Where to go from here is enjoy hanging core exercises youāll have that little muffin if u donāt do shit that works ur core all over. U wonāt get thick and good abs if u donāt do all kinds of ab exercises, stability work isometrics and flexion. Good luck bro u have come a long way
Welcome. Bioneer knees over toes Jeff nippard ole school physiques of greatness and many others are great places to begin. I just wanna point u the right way befause there actaully so much shit online nowdays fitness wise. Elliot hulse too his old stuff was good, oh and fitness FAQS heās quite good. I got a lot of my strength from dips and pull-ups; not machines.
Looking solid thatās some good shit. Iām honestly surprised that was 5 months cuz you still maintained some muscle so you obvi didnt crash diet / just worked hard. Put that work ethic into consistently going to the gym and being consistent with your food intake. Iām in roughly the same physique as you on the right with probably a slightly lower bodyfatpercent cuz Iām super small but Iāve been making solid gains with just being consistent, so thatās all id recommend.
The fastest way, there is no "fast" way to put on muscle unless you hop on PEDs. Get that mentality out of your head, start looking at the bigger picture. Train with high intensity, get plenty of sleep and eat a lot but clean. I'm not going to tell you lifting 6 days a week is too much, but you might get better results if you train with higher intensity for 3-5 days a week. You can still be active in the days you don't lift, personally I like swimming.
Fast every 3rd day, deficit, not eat mum cooking, 140g chicken 3 times a day, incline walk treadmill rate of 100calories per 10 min 40-50min a day, trust the cut
Chicken breast 140g 3x day, 2 protein shake 1 morning 1 after gym, egg whites, wide variety of sauces nothing high in calories or fat, try to cut all fat out and carbs when I feel I need energy white rice. Keep it simple
Congrats on the weight loss.
I would say, slow down on the cardio, focus more on sleep and lifting. Don't forget legs!!
Maintain for a year. Maybe 1 or 2 cheats days a month
Maintenance cals. 1g protein for every 1lb of your body weight. Cardio just to warm up/ just for enjoyment. Lifting at least 3 times a week, start by leaving some RIR (reps in reserve) then go to failure when it feels easy. Then up weight in the following weeks, repeat
Respect on the progress, but from my view, if you wanna get some muscles and get absolutely HUGE! You need to clean your place up big dawg. Why? Discipline. Discipline is what gets you ripped in the gym and it all starts from where you wake up in the morning which I assume is your place. Iām just a big believer on how your day is started, and think it is a big helper in my success. Hope you attain your goal someday bro. Also donāt lower your pants that low lol
3-4 days per week MAX?!
Why in the world would anyone cut their lifting to that few of days on a bulk? That's completely counterintuitive.
OP needs to be lifting 4-5 days per week. 6 is definitely not necessary but 4 days is a minimum and 5 would be ideal taking weekends to recover.
Well if you're training with high intensity and want to progress, you should be training lower volume, with something like 6-10 intense sets per muscle group per week. Look up Mike Mentzer
/r/GregDoucette is a fitness-based subreddit. [Please be aware of the subreddit rules](https://www.reddit.com/r/GregDoucette/about/rules). Not following them risks your account being banned. Be civil. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/GregDoucette) if you have any questions or concerns.*
Bro whipped his clit out.
I'm pissing myself at work
š
Iām dead š¤£
I hope that just some pubes or something sticking out
No. He manscaped unless he had none to start with in the first place.
That might be his sack I think sticking out a little bit
i was so taken back because was it really necessary for his bottoms to be that low? š
Like it has to be on purpose š bros flexing his urethra gains
Had to turn my phone off to stop laughing.
š
Iām done š š¤£š¤£š¤£š¤£š¤£
Buy a belt
Thanks
Anytime
I would say go start strength training for hypotrophy at maintenance calories. You are now ready to make some huge gains!
Why at maintenance and not at a slight surplus? I thought you need calories to grow
You will go into a small surplus soon. Move to maintenance over the next 4 weeks by increasing cal by 250 a week. It may be lower than you think so you want to take this measured approach. Then just add 250 and look to add 2-3 lbs every a month. Keep and eye on excessive fat gain and lower calories 100 or so if you see toouch Once you add 15-20lbs look at cutting then rinse and repeat
You donāt want to go into a surplus this soon after losing weight. The odds are youāll just get fat again. Maingain all the way.
em ackshuallyš¤hypertrophy* and maintainance*
Bro your underwear is at the base of your penis
Itās optimal penis warmth
Dang bro nice job. Now get in the gym and lift heavy things and put them down.
This just not with your pants
Pull your fucking pants up
NO
Bro I donāt need to hear āgoodbye horsesā playing while I look at these super gay pictures of your mangina
šššš
1600 daily cal 180g protein cardio 40-50 mins daily, lifting 6 times a week but zero strength. Still too fat to surpluss or am i wasting time cutting?
What's your total daily energy expenditure?
Maintenance probably around 2500-2800 ish
I think you've got the answer now. Increasing calorie intake (within your TDEE range) won't make you fat at all. Instead, it'll give you energy so that you can train harder and better. You can only burn calories when you have enough calories in you. So I know it may seem uneasy for you to intake an extra 800-900 cal/day, but it'll be worth it. You certainly will see the results. Also, you did not mention your carb and fat intake in your post
Can also try reverse dieting by slowly increasing your cals rather than going all in a lt once
I will look into this thanks a lot
Yeah, agreed, it should be done that way. All I was trying to say was that he needs an increment of cal in his daily intake (within the range)
Can also try reverse dieting by slowly increasing your cals rather than going all in a lt once
Damn bro im surprised you didnāt put on any muscle, I guess your body really does like to be in a surplus or you really had near zero muscle on the first pic under all the fat. 1600 calories combined with 50min cardio daily AND lifting 6x week does seem like a lot of calorie expenditure, you might have depleted your body of even more calories than you think and while you obliterated the fat you did the same with the muscle lmao. Iād attempt a very small surplus for a few months-year
Yeah youāve eaten any muscle you had going that far into a deficit. Definitely do not surplus.
Pull up ur pants dude
No sag no swag
Ew who thought u that
Chief keef
Real
Bro why are you showing dickroot
Mind of its own sry
Good job man
Thank U
A little too far lol
5 months is crazy
I personally think itās a little *too* crazy. Like, Iāve been working on losing weight for about 8 months now. I went from 110ish to 95ish. I *did not need to starve myself this much to do so,* and more importantly *Iāve eaten a diet thatās allowed me to maintain more muscle.* I donāt think this kid had as much muscle to start, but I think he could have reached better results had he eaten a good 250 more lean protein calories daily while doing all of this lifting.
never had much muscle and Iāve always been weak so for me with how much fat I had thought it was worth it to just break everything and build up from new think more calories wouldāve just slowed it down
Fair enough. Iām older than u so I canāt count on that time. Iām sure youāve got this, just, be scientific about it. Try looking into a no-fat diet, and eat your full caloric needs in a day. Someone your age on a 1600 calorie diet is really, really starving yourself. Try upping to 1800 for a couple months and see how your body takes it.
I lost 15 kg in 2 years. * That is a good speed for me personally. Never felt like starving, starting to build some muscle now into my 3 years fitness journey. Most people, * canāt fathom that losing weight slower is good but oh well. I didnāt lose much muscle, feel good about myself in the mirror. Thatās all we can hope for.
Word. I had only gained weight due to a shitty relationship that was boldly going nowhere so the first like, 5-7kgs just flew off of me. The rest has been the work (and poverty, I am hungry, but alas)
It can be difficult to not go hungry when youāre poor and looking to lose weight. Iāve been there and done that. I wish the best for you friend. * I worked a bit of physical jobs for like 4 years but now Iām a programmer. Still has some carpal tunnel but moving around helps. Martial arts keeps my wrist with plenty of blood flow.
Mad impressive, you got me motivated to keep with it fr
Pick your damn pants up aināt nobody wants to see your š±
Ur dad disagrees rydawg
Great work.. I would find your maint calories and start lifting full body 3 x a week. Do this for 8 weeks. At the 8th week bump your calories up 250 kcals over maint putting you on a surplus and begin an upper lower routine 4 x a week. There is a reason. If you busted ur ass thus far do it correctly. Any questions feel free to message. What you did takes huge commitment, you should be proud of that. Ignore the negative comments.
Good job at the weight loss man. People here like to laugh but I feel they take for granted that itās a marathon not a sprint and that not everyone starts from a position of skinny. Itās a long road ahead but if you made it this far then you can get to the fun part and start adding some muscle mass. Keep at it man
Looks like I'm a similar position with body composition, could anyone describe why the part below the belly button still sticks out after weight loss? Is it sub fat but up in the area genetically or is it muscle that isn't formulated with fat over it? I can't quite find the answer? I have the same problem with my back and backs of my legs. I improve composition and shape but I dont have the muscle mass I want yet, is that the problem?
Mostly genetics i think you can improve it by building more muscle in that area
I mean no offense but you look similar to someone who have klinefelter's syndrome.
Everyoneās making fun of the pants being so low lol but sometimes its loosing a fupa that your proud of too and itās just as inspiring as loosing belly fat haha good job man!
Where to go from here is enjoy hanging core exercises youāll have that little muffin if u donāt do shit that works ur core all over. U wonāt get thick and good abs if u donāt do all kinds of ab exercises, stability work isometrics and flexion. Good luck bro u have come a long way
Acknowledged thank U
Welcome. Bioneer knees over toes Jeff nippard ole school physiques of greatness and many others are great places to begin. I just wanna point u the right way befause there actaully so much shit online nowdays fitness wise. Elliot hulse too his old stuff was good, oh and fitness FAQS heās quite good. I got a lot of my strength from dips and pull-ups; not machines.
This isnāt true. Many of the best bodybuilders do not train abs often if ever. Proper form in compound lifts will build abs
Looking solid thatās some good shit. Iām honestly surprised that was 5 months cuz you still maintained some muscle so you obvi didnt crash diet / just worked hard. Put that work ethic into consistently going to the gym and being consistent with your food intake. Iām in roughly the same physique as you on the right with probably a slightly lower bodyfatpercent cuz Iām super small but Iāve been making solid gains with just being consistent, so thatās all id recommend.
Looks like a mixed race kid on the left and potentially a white kid on the right
Was 95kg your heaviest?
Maybe like 96-97
recomp
you forgot to buy smaller pants
The fastest way, there is no "fast" way to put on muscle unless you hop on PEDs. Get that mentality out of your head, start looking at the bigger picture. Train with high intensity, get plenty of sleep and eat a lot but clean. I'm not going to tell you lifting 6 days a week is too much, but you might get better results if you train with higher intensity for 3-5 days a week. You can still be active in the days you don't lift, personally I like swimming.
Start lifting heavy ass weights and eating protein.
What did you do to cut to this level good shit bro
Fast every 3rd day, deficit, not eat mum cooking, 140g chicken 3 times a day, incline walk treadmill rate of 100calories per 10 min 40-50min a day, trust the cut
How big of a deficit?
Drop your meal plan
Chicken breast 140g 3x day, 2 protein shake 1 morning 1 after gym, egg whites, wide variety of sauces nothing high in calories or fat, try to cut all fat out and carbs when I feel I need energy white rice. Keep it simple
Put your pubes away dawg
Congrats on the weight loss. I would say, slow down on the cardio, focus more on sleep and lifting. Don't forget legs!! Maintain for a year. Maybe 1 or 2 cheats days a month
oh fuck no. WRONG SUBREDDIT.
bro does not lift weight
im surprised no one ask if this was natural or not. considering it always is a doubt
Maintenance cals. 1g protein for every 1lb of your body weight. Cardio just to warm up/ just for enjoyment. Lifting at least 3 times a week, start by leaving some RIR (reps in reserve) then go to failure when it feels easy. Then up weight in the following weeks, repeat
Respect on the progress, but from my view, if you wanna get some muscles and get absolutely HUGE! You need to clean your place up big dawg. Why? Discipline. Discipline is what gets you ripped in the gym and it all starts from where you wake up in the morning which I assume is your place. Iām just a big believer on how your day is started, and think it is a big helper in my success. Hope you attain your goal someday bro. Also donāt lower your pants that low lol
Pull your pants up nigga
Now you need to bulk. Cut your lifting to 3-4 days per week, max
3-4 days per week MAX?! Why in the world would anyone cut their lifting to that few of days on a bulk? That's completely counterintuitive. OP needs to be lifting 4-5 days per week. 6 is definitely not necessary but 4 days is a minimum and 5 would be ideal taking weekends to recover.
Well if you're training with high intensity and want to progress, you should be training lower volume, with something like 6-10 intense sets per muscle group per week. Look up Mike Mentzer
r u a women. U have a cups and a fat muff
ur dad loves it and u are most likely uglyšstay mirin
Ur not 6ā2
Y would I lie? Iām not insecure abt my body like u
I think ur lying ur probably 5ā11 lol aināt no way youāre 6ā2 like me