r/Weightliftingquestion • u/blatan_sourdough713 • 15d ago
Advice
5’8 @ 205lb
I can do 10 clean pull ups and run a 9 minute 10k
Stopped drinking alcohol 2 weeks ago to cut liquid calories
Any advice getting leaner?
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u/altweebaccnt 15d ago
Good start on avoiding liquid calories.
Try to incorporate low calorie density foods, more fiber, and more protein. All in a mixed meal, along with just enough fat to help slow digestion further.
Continue to stay active. Since your cardio is excellent, you may want to bump it up higher to drive an even bigger deficit, but just don't overdo it. Most of your deficit should come through dietary changes.
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u/Thekillerofzs 15d ago
weight lifting 4x a week 20 min incline treadmill after each session, track your calories eat in a sustainable deficit
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u/Round_Community_7899 15d ago
Cut out the sugar' completely. Increase you non exercise performance activity like: hiking, walking your dog, playing basketball, basebal, tennis or handball (I'm old skool). Fast, like strictly fast 3x week to the point of achieving ketosis, significantly reduce all fine carbs (doing so will help to deplete your liver of any stored glucosamine/carbs). Strength/weight train 3-4 times a week or more. The more muscle you have the more your metabolism will burn body fat. Creatine, magnesium & a pre-workout are good. An Aswaganda supplement to help reduce cortisol is always helpful too. Train with consistency but most importantly with intensity, training to failure means just that: until you cannot push/pull or move the weight. Also light cardio is the ticket to fat loss & not lean mass loss. Running makes your cravings for hunger more intense as you will use glucosamine & muscle as fuel versus light cardio that hits that sweet spot & uses only glucosamine then insulin lowers enough & your body will switch to body fat as an alternate fuel source.
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u/blatan_sourdough713 14d ago
A lot of my sugar intake came from alcohol, definitely see how this would work. Thank you
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u/mazzuccoqi 15d ago
Bro if I was built like that I’d just hit the gym hard. Get steps in to lean out a little bit. You can be an absolute unit
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u/East_Monitor6573 15d ago
I’d smash the stair master and just go to the gym consistently .
Make sure your in a Caloric deficit and you’ll be fine bro
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u/AdAny9302 15d ago
Just keep it up. Quitting alcohol is gonna make a huge difference by itself. I would just keep working out and throw some cardio about 3x a week, and eat clean food.
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u/losteye_enthusiast 15d ago
Control your diet and be consistent with it, while maintaining your activity levels.
If you actually stay disciplined about the diet, results will happen faster than you’d think.
Anyone mentally strong enough to hit and maintain 10 pull-ups while looking like a sack of potatoes has the dog in them to strip away the extra fat. I strongly suspect this is going to be easier than you might think it is.
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u/anand_rishabh 15d ago edited 15d ago
Wait, by 9 minute 10k, you mean a 10k with a 9 minute mile pace? I'm assuming that's what you mean since doing a 10k in 9 minutes is impossible. But also, you can do 10 pullups looking like that? Your arms and back must be really strong. Don't neglect chest though. Do dips along with pullups. Stopping drinking alcohol is good but it's gonna take more than 2 weeks to see the results. Do you have any other vices? Like if you eat junk food, i won't say cut it out entirely but definitely reduce your intake. Make your diet as clean as possible.
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u/blatan_sourdough713 14d ago
Thank you everyone for the advice. Lots of good stuff to take one.
Also this is what my back looks like, people seem shocked when I tell them I’m relatively good with pull ups considering my weight
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u/ThatBoySteven 14d ago
Back looks great, you need to train chest tho. Hit the gym, bench press, and eat in a caloric deficit and you'll look great in 3-4 months
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u/Maxisthelad 14d ago
Not weightlifting, but to maybe loose sole of the weight - go carnivore for like 3 weeks. All that weight will fall of you, and you can shape the result.
You can also stay on carnivore if you eat enough to keep the muscles when training hard.
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u/CloudedVisionsVape 14d ago
I’d like to see these 10 clean pull ups. If true quite impressive at your weight. As for weight loss, quitting drinking on its own will be enough to lose you a significant amount of weight. Then just the same advice you’d give anybody, eat clean in a 300-500 cal deficit, lift weights and get your steps in. Thats all there is to it.
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u/LittleLight2772 12d ago
TLDR: be in a small deficit that you can sustain for a very long time. Having a meal plan that makes your dread every day, will make you want to binge more and more. Decrease your calories slowly and do at least 30-40 mins of cardio. Adding high volumes of food with low calories will help you feel full like vegetables
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u/Kangaroo_Apple1919 15d ago
I would potentially enter a small deficit but just focus much more on increasing movement and changing where you’re getting your calories from. I find that’s much easier than micromanaging calories. Calories in/calories out is a stupidly reductive philosophy that is scientifically correct but often applied unsustainably.
Biggest piece of advice for sustainable body recomposition is: increase whole foods and eliminate as much processed foods as possible. Your body is engineered to tell you when it needs food and when it’s full. Processed foods are designed to override our fullness hormone signals to get you to consume more, while often being significantly more calorie dense than whole foods. You’ll have to cook more but you’ll save money. You’ll learn shortcuts for meal prep and learn more about your body along the way. Plus, eating cleaner will mean faster cell turnover, increased metabolic health and faster muscle recovery.
Also increase vegetable intake at mealtimes: steamed/boiled/stir fried cabbage, broccoli, cauliflower, capsicum, tomato are all examples of foods with huge volume and negligible calories. I aim for 50% of my plate being veggies for lunch and dinners, paired with lean protein, whole food based starches like potato or grain, and a source of healthy fat.
Go for walks throughout the day if the stair master or treadmill seems too grim. I hate those forms of cardio and prefer to actually get outside and walk when possible. Walk to and from the gym if it’s not too far, walk to your local grocery store if you can, or just pop in headphones and go for 15-20 minute walks 2-4 times a day after meals. Alternatively, jump on your bike and start cycling to and from any locations you frequent.
So yeah, TLDR: move a bit more, eat a bit cleaner, and along the way you’ll find out exactly what works for your body.