Been losing fat and gaining muscle for highland games.

[Kamilavalamp]

I've been losing fat and gaining muscle so I'll be able to compete in highland games tossing telephone poles and carrying boulders for distance.
I've gotten down to 20% body fat and now I've just gotta gain another 20 or 30 lbs of muscle and I'll be ready to start looking to compete in some strongman stuff.

BEFORE AT 230lbs and 30% Body Fat


NOW AT 204lbs and 20% Body Fat


IN ANOTHER 2-3 MONTHS WHEN I'M 235lbs and 20% Body Fat

[Profane James]

LoL right on!

[Tarheel]

I didn't know there was a math quiz on weight / mass / body fat ratios when I started reading. But, if you jump upward the 30 pounds of muscle, won't you reduce the body fat by another 5% or so? I see that you have the bone structure to carry the mass but I'm thinking you will get "rippled" in the final process. There seems no down side to your quest.

[Kamilavalamp]

I didn't know there was a math quiz on weight / mass / body fat ratios when I started reading. But, if you jump upward the 30 pounds of muscle, won't you reduce the body fat by another 5% or so? I see that you have the bone structure to carry the mass but I'm thinking you will get "rippled" in the final process. There seems no down side to your quest.

I never considered that I might lose another 5% body fat, I'd be happy if it stayed at 20% but it would be a nice added bonus.

[grizzbass]

i know how hard it is.

[Marine2141]

Looking good! What are you doing for strength training? I'm down to 230 from 250lbs..not sure on the fat percentage, but that's due to me not tracking it. I spend 4 days a week in the gym (10-15 minutes of cardio, 50 minutes of weight lifting).

[Chip]

That's outstanding! You look great.

[Kamilavalamp]

Looking good! What are you doing for strength training? I'm down to 230 from 250lbs..not sure on the fat percentage, but that's due to me not tracking it. I spend 4 days a week in the gym (10-15 minutes of cardio, 50 minutes of weight lifting).

I do around 2 hours of dumbbell and barbell lifting 4 times a week and 30 minutes of cardio 3 times a week. I workout each part of my body with the just the dumbbells and barbells which I attach fat gripz to. I also do atlas stone lifts 3 times a week (using a big bucket of pennies because I don't have a atlas stone) and I'm planning to buy farmers walk equipment. I'm at 206 lbs now and I'm eating like a horse to gain muscle.

Here's my workout I've been doing this week.
http://my.bodybuilding.com/workouts/...f2fb49842e5db0
I do this 4x a week now with fat gripz attached to the dumbbells which turn them into thick-bars.
I eat around 3800-4000 calories a day so that I can gain muscle but nothing processed.
Just meat, pasta, protein shakes, milk, and a gallon of water a day.
I carry around a 1 gallon glass jug of water everywhere I go.

[Marine2141]

I do around 2 hours of dumbbell and barbell lifting 4 times a week and 30 minutes of cardio 3 times a week. I workout each part of my body with the just the dumbbells and barbells which I attach fat gripz to. I also do atlas stone lifts 3 times a week (using a big bucket of pennies because I don't have a atlas stone) and I'm planning to buy farmers walk equipment. I'm at 206 lbs now and I'm eating like a horse to gain muscle.

Here's my workout I've been doing this week.
http://my.bodybuilding.com/workouts/...f2fb49842e5db0
I do this 4x a week now with fat gripz attached to the dumbbells which turn them into thick-bars.
I eat around 3800-4000 calories a day so that I can gain muscle but nothing processed.
Just meat, pasta, protein shakes, milk, and a gallon of water a day.
I carry around a 1 gallon glass jug of water everywhere I go.

I see that all the workouts are with 50lb dumbbells..do you use that weight for every workout? My workouts are one or two body parts a day, 4-5 different exercises, and typically 5 sets of 10 with increasing weight. Say for chest, I do flat bench starting with 135, and hit 175-185 on the last set. Then incline, decline, flyes, and top the session off with an ab workout. I'm usually crawling out of the gym at the end.

I try to eat clean too..it's tough. I'm not eating nearly as many calories as you are, but I do make sure that it's high protein and low carb.

Good luck to ya, bro. I know it ain't easy (especially when you're over 40, like myself). Work hard and don't lose focus!

[Kamilavalamp]

I see that all the workouts are with 50lb dumbbells..do you use that weight for every workout? My workouts are one or two body parts a day, 4-5 different exercises, and typically 5 sets of 10 with increasing weight. Say for chest, I do flat bench starting with 135, and hit 175-185 on the last set. Then incline, decline, flyes, and top the session off with an ab workout. I'm usually crawling out of the gym at the end.

I try to eat clean too..it's tough. I'm not eating nearly as many calories as you are, but I do make sure that it's high protein and low carb.

Good luck to ya, bro. I know it ain't easy (especially when you're over 40, like myself). Work hard and don't lose focus!

Yeah, for now all I use are 50lb dumbbells on account of that's all the weight I have to use. I use the fat gripz though so it's like lifting twice as much. I'll be ordering a 300lb Olympic barbell set soon so I'll have more weight to work with.