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Old 04-15-2010, 08:33 AM   #11
Mark E. Wallace
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Re: I have failed at getting ripped for 5 years..please help!

And I'll be the jerk who says, "Holy cr*p! Five years?!?" Man...set a goal (as Wayne says, a better one than "get ripped"), determine how to get there, have checkpoints along the way to see if you're on the right track, and adjust if necessary.

For most folks, getting fit shouldn't take one year (IMHO), much less five.

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Old 04-15-2010, 08:36 AM   #12
Gerhard Lavin
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Re: I have failed at getting ripped for 5 years..please help!

How have you been calculating and recording your calories. I don't believe you are that weight and BF% on 1500 kcal a day.
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Old 04-15-2010, 09:02 AM   #13
Brian Bedell
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Re: I have failed at getting ripped for 5 years..please help!

There is more to this story. You have not been eating 1500 calories for 5 years straight.
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Old 04-15-2010, 09:10 AM   #14
Albert Chang
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Re: I have failed at getting ripped for 5 years..please help!

Quote:
Originally Posted by Kevin Kim View Post
Mon: High Protein / Mod Fat / Low Carb (<30 gm) and Cross Fit
Tues: Same as Mon and Rest (or same as Fri)
Wed Same as Mon and Cross Fit
Thurs: Same as Mon and Cross Fit
Fri: Same as Mon, a heavy lifting session and a large protein/carb meal afterwards (hard not to on a Fri night)
Sat: Same as Mon and Rest
Sun: Wake up and "snack" on cheat foods all day but won't over do it (ie. keep my calories less than 2000)

My High Protein / Mod Fat / Low Carb diet currently looks like this:

Breakfast: 2 Whole Eggs & 4 oz steak
Snack: 10 Almonds, Banana & Whey Protein Shake
CROSSFIT.
Snack: Whey Protein Shake
Lunch: 6 oz chicken cooked in butter and grilled veggies
Dinner: 6 oz chicken cooked in butter and grilled veggies
That doesn't look like mod fat. It looks pretty low fat to me. In terms of ratio, yeah protein is high, but still probably not enough.

You cheat waaay too much. Is it because it's hard to get into the diet? You could ease in, but that would take a while. Some people can jump right into a diet, others have to ease their way in. Bottom line: I wouldn't really say you gave any diet a fair chance.
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Old 04-15-2010, 09:42 AM   #15
Casey Crooks
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Re: I have failed at getting ripped for 5 years..please help!

What you described as following the anabolic diet was NOT following the anabolic diet. You didnt eat nearly enough. You still dont. Eat good, quality foods and lots of them. Dont even worry about finding out what the Zone is right now. Eggs, meat, milk, non starchy veggies, nuts and seeds. And like others said, find a better goal than getting ripped.
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Old 04-15-2010, 09:58 AM   #16
Ryan Ragona
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Re: I have failed at getting ripped for 5 years..please help!

Quote:
Originally Posted by Andrew Schechterly View Post
I was 135 pounds at 6'1" when I started CrossFit.
I'd say that's a rather different problem than the OP is having!
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Old 04-15-2010, 09:58 AM   #17
Lan Halbert
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Re: I have failed at getting ripped for 5 years..please help!

Adding "bicep curls in a squat rack" to your workout regimen will help get you ripped too.
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Old 04-15-2010, 10:44 AM   #18
Steven Chicoine
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Re: I have failed at getting ripped for 5 years..please help!

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Originally Posted by Lan Halbert View Post
Adding "bicep curls in a squat rack" to your workout regimen will help get you ripped too.
Bolded the important part, if it's not in the squat rack then you won't get ripped .
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Old 04-15-2010, 10:54 AM   #19
Michael Dries
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Re: I have failed at getting ripped for 5 years..please help!

What has worked for me... google robb wolf and go to his site and listen to every pod cast.

Eat paleo >95% of the time.
remove all known gut and AI irritants and causes: gluten, milk, beans, etc

Focus on meat and veggies and good fats, avocado, coconut, walnuts and macadamia nuts.

go easy on the fruit if you are concerned with body comp
go easy on the nuts if you are concerned with body comp

put the protein shakes and other liquid meals DOWN and walk away from them, if you are concerned with body comp.

train smart, lift heavy things a few times per week, do crossfit a few times a week, beware of over training.

SLEEP!! at least 8 hours a night in a dark room.

If you are concerned with body comp put down the post wod carbs unless you are planning to WOD again within 18hours or so.

As far as how much to eat if you need numbers... again robb wolf had a good formula.

take your body weight and mulitply it by 13, 15 or 20 depending on if you want to loose or gain mass. Lets start with 13 for you

That's 2301 calories/day
1g/lb of protein puts you at 177 grams of protein from REAL food (no shakes!).

less than 50g of carbs if you want to kick into ketosis, you don't have to, you can play with this number as well. somewhere between 50 and 100 grams of carbs should be good. I personally notice better performance as I ramp up the carbs but I get a lil' pudgy at also.

Finally fill in the rest of the calories with fat.

177*4 + 50*4 = 908
2301 - 908 = 1393
1393 / 9 = 154g of fat

protein = 177
carb = 50
fat = 154

This is meant to be a starting point...

Last edited by Michael Dries : 04-15-2010 at 11:03 AM.
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Old 04-15-2010, 10:59 AM   #20
Denny Boehmer
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Re: I have failed at getting ripped for 5 years..please help!

1500 calories a day would kill me. I definitely wouldn't do anything active.
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