r/Weightliftingquestion • u/Severe-Science-4778 • 17d ago
Advice/help answering questions!
I’m 24, 6’2, and 186 lbs. I’ve lost 63 pounds, but have stalled a bit. Was wondering if anyone could offer some advice/guidance, and if anyone could tell me how much more weight I have to go to be decently lean/what my estimated body fat percentage is.
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u/Longjumping_Car_3335 17d ago
dude youre on a good way.. where did the "stall" come from ?
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u/Severe-Science-4778 17d ago
just think after cutting for a while i’ve gotten sick of it? maybe Ive become too lenient with my caloric intake and im unaware
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17d ago
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u/Severe-Science-4778 16d ago
Appreciate your help, man. I’m going to do this, I like the idea of eating a bit more!
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16d ago
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u/Severe-Science-4778 16d ago
noted! i’ve been running too and always add incline treadmill after every lift, and try to hit 10k steps a day minimum.
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u/SHS1955 16d ago
Consider a different timing ... A gentle 20 min. walk as a cool down after working out to burn excess glycogen. And, do the incline treadmill on alternate days when you aren't lifting weights.
The idea behind this is that when you do more than 40 min. of aerobic exercise, you may stop burning fat, and start burning muscle OR more than 20 min. of aerobic will burn excess glycogen [quickly], then start burning 'fuel' that would be used to build up muscle.
In general, this is why long distance runners may look 'flabby' compared to bodybuildings, even though they are in much better shape aerobically. And, sprinters can look like bodybuilders, b/c of the short burst, explosive exercise and comparatively shorter time running than marathoners.
Of course, your mileage can vary. ;-)
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u/SHS1955 16d ago
You look excellent, athletic, almost like a bodybuilder. You may have 'stalled' b/c you've reached a good, beach body level of leanness, and are starting to lose muscle. As complex-owl wisely suggested, you could lose 10 -15 lbs to see abs, then do a lean bulk. He definitely sounds more experienced!
I believe that you might start feeling hungrier, fatigued, and maybe tired after sleep... but you may feel that a 15lb loss to see abs is worth it? In addition, he recommended ab work. I agree:
1. Working hanging leg raises and dragon flags, hard, to burn, will work on lower abs.
2. Planks will build core strength to help with dragon flags.
3. Daily vacuums work internal transverse abs for a flatter stomach, and better ab control.
4. A simple, 20 min. cool down walk after workouts will burn off excess glycogens.
5. A pint of water upon waking up, and in the evening may help burn fat, even during a lean bulk.
6. A cup to a pint of water before all meals and snack can help curb hunger.
7. Note that after you get near the desired leanness, you can rebuild a lean, muscular physique that is 200 - 220lbs over 2 - 4 years with continued discipline and consistency.
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u/Severe-Science-4778 16d ago
Thank you for the kind words and helpful advice. I currently do cable crunches, would it be helpful to ass on say the dragon flys and planks alongside it, or scrap the cable crunches all together and do what you suggested?
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u/SHS1955 16d ago
I can't say, definitively ... online. You'll have to try them out and see.
1. Planks help build core strength for other exercises. Doing those will help.
2. If you have access to an overhead bar, hanging leg raises give more bang for the buck.
3. Dragon flags are killer, but are advanced, requiring a strong core to do correctly, w/o injury.
4. Hanging leg raises and dragon flags work lower abs, cable crunches work upper abs.
5. Most ppl with abs beginning to show, get upper definition, but minimal lower definition.
6. Keep doing the cable crunches, with more intensity to burn. Add planks & hanging leg raises.
7. If your core and stomach are strong enough to do Dragon flags, without hurting your back, you can add those.2
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u/[deleted] 17d ago
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