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  1. #1
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    Default Where should I be? Short Guy thread

    I've posted a few times before to get tips and advice... very helpful thanks.

    I am a short guy, 5'6".

    I have come a long way from tipping the scales at 255lbs to now being 158lbs.

    Currently, I am eating at a 500 deficit, MWF I follow an upper/lower ABA/BAB routine. T/Th/S I do cardio (running 3-7 miles depending on time available).

    I am starting to look really flabby, not fat, but flabby. However, I don't know if it's loose skin or if it's fat. The (admittedly unreliable) BF machine at the gym puts me b/w 11% - 13.5% consistently.

    I guess my question for any short guys around my height is... can you post your stats? Tips?

    People keep advising me to BULK now, but I feel that 158lbs is still too heavy to bulk at my height. Any thoughts or advice?
    Last edited by jimmy157; 02-28-2012 at 03:19 PM.

  2. #2
    The Beardless One
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    Here are my stats:

    Height - 5'6''-5'6.5''

    Weight - 178.42lbs - checked it last week.

    Body Fat - 11.6% - checked it last week.

    So, yeah. If I were you, I'd bulk, but it's hard to tell with the description above. Could you post a picture or something?

  3. #3
    M&S Elite Member Chrismazur814's Avatar
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    I don't see how other people's stats will help you. If you think you're too fat, then cut, if you feel like you need to get bigger, do a bulk, if you feel like you need both and are up for a challenge, do a full body recomp. At the end of the day you train to feel better about yourself and the only thing that will make you happy is achieving goals you set for yourself and not ones that others set for you.
    Stats: Bench- 315, Squat- 440, Deadlift- 530, 6'4", 215lbs
    Goals by end of year: Bench- 365, Squat- 500, Deadlift- 600, 6'4", 230lbs

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    Quote Originally Posted by Chrismazur814 View Post
    I don't see how other people's stats will help you. If you think you're too fat, then cut, if you feel like you need to get bigger, do a bulk, if you feel like you need both and are up for a challenge, do a full body recomp. At the end of the day you train to feel better about yourself and the only thing that will make you happy is achieving goals you set for yourself and not ones that others set for you.
    Because of lose skin, it's hard for me to gauge my own looks. I am curious to see at what weights/BF% people my height look fit.

    I have been advised to try to put on muscle to hide fill out my lose skin, but I just don't see how 158 @ 5'6" can be thin/low enough to consider bulking.

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    Quote Originally Posted by BukAndrew View Post
    Here are my stats:

    Height - 5'6''-5'6.5''

    Weight - 178.42lbs - checked it last week.

    Body Fat - 11.6% - checked it last week.

    So, yeah. If I were you, I'd bulk, but it's hard to tell with the description above. Could you post a picture or something?

    Here are some pics from a couple of months back. At this time I was right around 165, so I was about 7-8lbs heavier than I am now.





    Last edited by jimmy157; 02-28-2012 at 03:43 PM.

  6. #6
    M&S Elite Member Chrismazur814's Avatar
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    if i was you i would do a recomp. Its hard and you really have to watch your diet but its perfectly doable. Also you might wanna get a full body wax. Not trying to offend you or anything just being honest.
    Stats: Bench- 315, Squat- 440, Deadlift- 530, 6'4", 215lbs
    Goals by end of year: Bench- 365, Squat- 500, Deadlift- 600, 6'4", 230lbs

  7. #7
    Seasoned M&S Veteran maryellen's Avatar
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    I'm just a girl, , but a short one lol, and I think that you have thinned out enough and need to bulk to add some muscle. The bulking part in order to gain muscle is scary...(especially for someone who has worked so hard to lose), but i believe it's essential for the "final product" you are looking for. I also agree with Chrismazur about waxing/shaving..and only for the reason that it will be much, much easier for you to gage your progress one way or the other, losing or gaining, if you can actually see your chest and the new shape it is taking on.....and i know you will be pleasantly surprised with the look you obtain.

    Good luck to you!
    "And though she be but little, she is fierce." ~ Shakespeare ~

  8. #8
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    BULK. If you eat a pretty clean diet and lift hard, you should be able to gain some muscle mass and not too much fat.

    And I disagree with the waxing/shaving. I have a lot of big, furry friends. The only ones who wax are the ones who compete. As one of my buddies says, if you really have muscle, it shows through all the fur.
    "Look son, there comes a time in every man's life when he has to make a decision. Do you want to be big, powerful, jacked, yoked-up, have women everywhere want you and men fear you . . . or do you want to do CrossFit?"

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    ha, thanks for the suggestions guys.

    No offense taken on the hair. I am a bear.

    Two things about it:

    1) I generally do manscape when going to the beach or pool... but it's winter and I live in Chicago.

    2) It actually looks much bushier in the dark pics. With a little more light, the hair is actually pretty light and it doesn't look that thick.

    I guess maybe I am just a wider frame. Most men in that are 5'5" - 5'6" weigh a lot less than approx 158. I guess I could slow/clean bulk to 170 and then try to trim again (then rinse and repeat).

    I will try this routine: http://www.muscleandstrength.com/wor...y-workout.html with very light cardio on weds and a more intense sports cardio on sat or sunday (I need a day to have fun and play tennis or interval train).

    Right now I am losing 0.8 - 1.5lbs/week eating 1650 + whatever I 'spend' on exercise. I guess I will switch to a straight 2250 with the new routine.

  10. #10
    The Beardless One
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    I agree with Mary and MC. Time to bulk!

  11. #11
    VENI VIDI VICI Gabro's Avatar
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    First you need to add 50-70 lbs to acquire bear status, and second agree bulk, you're just 3 inches shorter than me (5'9'') I weight 183,mostly guys carry between 2.5 and 3lb per inch, I think you should bulk to 170
    I do not count reps, I make every rep count !!

    175cm/75kg

  12. #12
    Regular Poster Sandaholic's Avatar
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    Another vote for body recomp.
    Time to get motivated again!

    34yo, 5'10", 225 lbs
    My training log: Sandaholic's training sessions

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    Quote Originally Posted by Chrismazur814 View Post
    if i was you i would do a recomp. Its hard and you really have to watch your diet but its perfectly doable. Also you might wanna get a full body wax. Not trying to offend you or anything just being honest.
    Quote Originally Posted by Sandaholic View Post
    Another vote for body recomp.
    Either one of you...... body recomp? Explain it to me.

  14. #14
    Regular Poster Sandaholic's Avatar
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    Quote Originally Posted by jimmy157 View Post
    Either one of you...... body recomp? Explain it to me.
    I've basically been doing it since September. A recomp is when you eat right at to just over the amount of calories you need to maintain your current weight. It's not a cut and it's not a bulk, but rather you do both at the same time shed fat while building muscle.

    I went from about 25% bodyfat down to around 15%. My weight has fluctuated but stayed relatively the same.
    Whether or not the numbers are absolutely correct or not they do show that progress was made.
    Time to get motivated again!

    34yo, 5'10", 225 lbs
    My training log: Sandaholic's training sessions

  15. #15
    M&S Elite Member Chrismazur814's Avatar
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    Basically what sandaholic said. My approach was a high protein, low carb, moderate fat diet. I would eat at around 300/300/150 p/c/f. I would stop eating carbs and fat at 5pm. So after 5pm it was just protein. Mostly slow digesting e.g cottage cheese.
    Stats: Bench- 315, Squat- 440, Deadlift- 530, 6'4", 215lbs
    Goals by end of year: Bench- 365, Squat- 500, Deadlift- 600, 6'4", 230lbs

  16. #16
    Seasoned M&S Veteran Squatzilla's Avatar
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    Quote Originally Posted by jimmy157 View Post
    Either one of you...... body recomp? Explain it to me.
    If you opt to go down the Body Recomp Muscle gain path then here's a useful articles link below to brush up on:

    http://www.bodyrecomposition.com/muscle-gain
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing... Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2-3 plate full ROM squats effortlessly"

    Gym 1RM's (October 2014)

    Squat: 172.5kg 380lbs
    Bench: 127.5kg - 282lbs
    Deads: 218kg 480Lbs
    MOHP: 85kg - 188lbs

    Big 3 Total = 518kg - 1142lbs
    BW: 93Kg - 205lbs

  17. #17
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    BUUUULKIIIINNG! now that's a word I haven't thought about in a while :-/ I miss it haha good luck mate
    Lifts: (pre-shoulder surgery 24/7)

    180kg/396lb Back Squat
    210kg/462lb Deadlift
    150kg Front Squat
    100kg Push Press
    100kg Clean
    85kg Snatch
    40kg DB Chest Press for 3x12
    600kgx5 45 degree Leg press
    24kg for 10 reps Ultra Strict Seated DB Curls (been working these hard for lols)

  18. #18
    M&S Elite Member Chrismazur814's Avatar
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    Quote Originally Posted by Squatzilla View Post
    If you opt to go down the Body Recomp Muscle gain path then here's a useful articles link below to brush up on:

    http://www.bodyrecomposition.com/muscle-gain
    That website has nothing to do with body recomposition. There is no articles there that talk about a recomp. Its just called body recomposition....

    P.S. There is no such thing as "Body Recomp Muscle gain". I think you're confused as to what body recomposition means. To recompose your body means to gain muscle and lose fat at the same time. For most people that means staying at the same weight yet getting leaner. You can lose 5%bf but stay at the same weight which means you have gained a fair amount of muscle as well.





    I did that^^ in around 14 months. No cutting or bulking cycles involved.
    Last edited by Chrismazur814; 02-29-2012 at 06:51 AM.
    Stats: Bench- 315, Squat- 440, Deadlift- 530, 6'4", 215lbs
    Goals by end of year: Bench- 365, Squat- 500, Deadlift- 600, 6'4", 230lbs

  19. #19
    Seasoned M&S Veteran Squatzilla's Avatar
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    Quote Originally Posted by Chrismazur814 View Post
    That website has nothing to do with body recomposition. There is no articles there that talk about a recomp. Its just called body recomposition....

    P.S. There is no such thing as "Body Recomp Muscle gain". I think you're confused as to what body recomposition means. To recompose your body means to gain muscle and lose fat at the same time. For most people that means staying at the same weight yet getting leaner. You can lose 5%bf but stay at the same weight which means you have gained a fair amount of muscle as well.





    I did that^^ in around 14 months. No cutting or bulking cycles involved.
    I was talking about the fundamentals of Body Recomp in relation to Muscle Gain!Clearly the OP is quite New to the whole concept/ idea. Hence the informal manner of communication i.e the phrase 'body recomp muscle gain'

    Also there's no such thing as a website called 'body recomposition' that doesn't Stock 'articles' on Body recomposition wouldn't make sense thats like a Bulimia post/thread giving advice on Bulking :

    http://www.bodyrecomposition.com/fat...tion-mean.html

    http://www.bodyrecomposition.com/fat...on-part-1.html

    http://www.bodyrecomposition.com/fat...on-part-2.html

    P.S: Hats off to the 14 month result pics
    Last edited by Squatzilla; 02-29-2012 at 07:02 AM.
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing... Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2-3 plate full ROM squats effortlessly"

    Gym 1RM's (October 2014)

    Squat: 172.5kg 380lbs
    Bench: 127.5kg - 282lbs
    Deads: 218kg 480Lbs
    MOHP: 85kg - 188lbs

    Big 3 Total = 518kg - 1142lbs
    BW: 93Kg - 205lbs

  20. #20
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    Thanks for the tip. At the end of the day, it seems that there's little difference between a very clean very passive bulk (i.e. just 100-200 above maintenance) and a body recomp.

    I like the idea of eating at maintenance or right around it and letting the body transform over time. It does seem, however, that this could take a long time... which is OK with me. I don't mind slow as long as I am moving forward.

    Squatzilla--can you give me a rough outline of your work out regimen during that time?

    I was going to do the following:
    http://www.muscleandstrength.com/wor...y-workout.html

    With a day of medium cardio on weds and a dayof sports cardio (tennis/soccer) on the weekend with 1 rest day per week.
    Last edited by jimmy157; 02-29-2012 at 11:24 AM.

  21. #21
    Seasoned M&S Veteran Squatzilla's Avatar
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    In a nutshell Jimmy:

    I started off with a 'Clean Bulk' (adds more size requires a calorie surplus diet ) then wanted to move onto a 'Slow Cut' (Still train for muscle/strength but with a calorie deficit diet plan) but left room for deviation as I'm currently looking to utilise a Body Recomp approach (via the posted links and other research material).

    At the moment eating at maintenance (3200Kcal) implementing a 'trial & error' method just to see what personally works for me etc. My Current Workout is as follows:

    (Intermediate Compound 5 X 5 Ramp up programme)

    Monday:

    Squat: 5 x 5
    Bench: 5 x 5
    Row: 5 x 5
    Assistance: 2 Set weighted Chin-ups & 2 X Close grip Lat pull downs palms facing me) + 2-3 Sets Calf raises (12-15 rep range)

    Wednesday:

    Squat: 4 x 5
    Incline or Military: 4 x 5
    Deadlift: 4 x 5
    Assistance: 2 Sets CGBP & 2 Sets Weighted Dips + 2 Set Weighted Sit ups

    Friday:

    Squat: 4 x 5, 1 x 3, 1 x 8
    Bench: 4 x 5, 1 x 3, 1 x 8
    Row: 4 x 5, 1 x 3, 1 x 8

    Assistance: 2 Set Military Over head Press & 2-3 Sets Trapwork (shrugs Lat pull down standing etc)

    NOTE: In all assistance type work, I try to lift in the 6-8 Rep range.


    Currently Weight: 94Kg (207lbs )
    BF: 18%
    Aim: Using Body Recomp approach to stay at 94 Kg mark with BF of 12% or less. aim to achieve this this in give or take 4-6 months .

    Thing to bear in mind (when attempting BR approach) is Always MONITOR your Fat Mass (FM is sum total of all the fat present in your body) & Fat Free Mass (FFM- is basically muscle,bones, organs etc) regularly as these two are the key tools which helps us keep track of whats happening in the body i.e changes ,fluctuations in weight in what mass exactly etc.
    Dont rely on the Scale for accuracy too much. A Mirror is another good tool to assess/evaluate progress from time to time (clear visual indicators given)

    Regardless of your chosen method
    Goodluck with your training + Gains Mate (Your chosen work out seems fine, Just ensure you getting adequate recovery time between workouts as common sense depicts things only get harder the more weight you start moving'
    Last edited by Squatzilla; 02-29-2012 at 11:57 AM.
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing... Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2-3 plate full ROM squats effortlessly"

    Gym 1RM's (October 2014)

    Squat: 172.5kg 380lbs
    Bench: 127.5kg - 282lbs
    Deads: 218kg 480Lbs
    MOHP: 85kg - 188lbs

    Big 3 Total = 518kg - 1142lbs
    BW: 93Kg - 205lbs

  22. #22
    Regular Poster Davebrah's Avatar
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    Didn't read mos tof the post tbh so sorry if you already mentioned some of this.

    When you lose a large amount of fat it may start looking like lose skin. What you can do to tighten the skin is cardio and workout on a 4 day spilt targeting everything and add an additional day for full body on the weekend or something.

  23. #23
    Dark Meat dday39's Avatar
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    Quote Originally Posted by Davebrah View Post
    What you can do to tighten the skin is cardio and workout on a 4 day spilt targeting everything and add an additional day for full body on the weekend or something.
    seems like some grade A broscience. got any research to back this up

  24. #24
    Just joined M&S PeterS's Avatar
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    hey this is my first post. Im 5'9" and i weigh 230lbs so yea i think it would be fine if you bulked up to 170. the most imporatnt part about bulking up is diet. As long as you are careful about what you eat youll be fine. Best thing about being short is having an unreal bench and squat.

  25. #25
    Regular Poster Davebrah's Avatar
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    Quote Originally Posted by dday39 View Post
    seems like some grade A broscience. got any research to back this up
    Leaner people have tighter skin. Sounds like some Grade A dumbassery.

 

 

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