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[QUOTE=JasonDB;989110283]I have a friend who is a strength and conditioning coach and has been powerlifting for 30 years and Wendler came up in a conversation a few weeks ago and I will quote him, "I think Wendler's 5/3/1 is a fine program... but I think it works a lot better for enhanced lifters. I wouldn't put any of my drug free kids on it." Those are not my words those are his.[/QUOTE]
Any advice on a solid program? Starting strength?
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[QUOTE=diesel_3;989113623]Any advice on a solid program? Starting strength?[/QUOTE]
What are your specific goals and level of experience again? If you are not a novice strength athlete looking to break into high school sports of early powerlifting SS is not an ideal program.
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Hello Jason,
I am fairly new to weightlifting and need some direction. I've been going to the gym for about half a year now, but have only really got into weights over the past couple months. My goal is to lose fat and gain strength/lean muscle at this point. I currently weight 177lbs and think my bf% is about 22.5. In May I weighed 192 and don't know what my bf% was.
Last month was pretty good; I got to the gym 16 times (so 4 times a week basically). I would do 2 full body workouts and 2-30 min cardio workouts of moderate intensity (one interval and one steady state). I basically followed the same workout regimen for the full body workouts: 3 sets assisted pull ups, 3 set assisted dips, 3 sets dumpbell chest presses, 3 set squats on smith, 3 sets bicep curls, 3 sets upper rows and 3 sets lateral shoulder raises. I try to keep rest between sets to around 1 minute and pair them up, to try to keep heart rate and intensity up.
My diet seems pretty good / clean but could use improvement. I don't count calories but if I had to guess I'd be around the 2000 to 2200 range. My weight has been stalled at 177 for quite a while, but my overall appearance is starting to look leaner.
I don't want to bore you with too many more details for the first post so do you have any suggestions based on what I have posted. Does slow and steady win the race? or can you really subscribe to one of those 12 week get shredded programs and see results quickly?
Thanks in advance
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[QUOTE=JasonDB;989115693]What are your specific goals and level of experience again? If you are not a novice strength athlete looking to break into high school sports of early powerlifting SS is not an ideal program.[/QUOTE]
Well, I had cut for about 2+ years, I had started a bulk at a higher BF% (Around 16-17) I am no stranger to lifting weights, even though my training max weights aren't very heavy.
I just want to gain realistic mass in a 4-5 month bulk. My limbs have always been small, I have 14' biceps and would just like to have a fairly muscular upper body without going overboard with it.
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[QUOTE=Gonz420;989136243]Hello Jason,
I am fairly new to weightlifting and need some direction. I've been going to the gym for about half a year now, but have only really got into weights over the past couple months. My goal is to lose fat and gain strength/lean muscle at this point. I currently weight 177lbs and think my bf% is about 22.5. In May I weighed 192 and don't know what my bf% was.
Last month was pretty good; I got to the gym 16 times (so 4 times a week basically). I would do 2 full body workouts and 2-30 min cardio workouts of moderate intensity (one interval and one steady state). I basically followed the same workout regimen for the full body workouts: 3 sets assisted pull ups, 3 set assisted dips, 3 sets dumpbell chest presses, 3 set squats on smith, 3 sets bicep curls, 3 sets upper rows and 3 sets lateral shoulder raises. I try to keep rest between sets to around 1 minute and pair them up, to try to keep heart rate and intensity up.
My diet seems pretty good / clean but could use improvement. I don't count calories but if I had to guess I'd be around the 2000 to 2200 range. My weight has been stalled at 177 for quite a while, but my overall appearance is starting to look leaner.
I don't want to bore you with too many more details for the first post so do you have any suggestions based on what I have posted. Does slow and steady win the race? or can you really subscribe to one of those 12 week get shredded programs and see results quickly?
Thanks in advance[/QUOTE]
Plan and simple answer... not counting calories is 100% the source of your issue. You have no means of directly having control over changes in scale weight without tracking caloric intake over a given time period. Composition of your diet can impact health, muscle vs fat gain/loss, energy etc... but it does [b]not[/b] impact weight loss and weight gain. Your net caloric intake is responsible for that.
[QUOTE=diesel_3;989141933]Well, I had cut for about 2+ years, I had started a bulk at a higher BF% (Around 16-17) I am no stranger to lifting weights, even though my training max weights aren't very heavy.
I just want to gain realistic mass in a 4-5 month bulk. My limbs have always been small, I have 14' biceps and would just like to have a fairly muscular upper body without going overboard with it.[/QUOTE]
So is your goal to be a strength athletes as your primary goal or is it to gain muscle mass? Your program selection is oriented towards performance and specifically the sport of powerlifting and other strength sports but you are listing goals that are aesthetic related. I'm not saying you can't have a good mix and that bodybuilding and powerlifting cannot compliment each other (I train for both), but aesthetic goals while using programs specific to strength athletes isn't the most effecient way to go about things always.
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[QUOTE=JasonDB;971106393]
It is because they really [b]want[/b] to believe that eating "healthy" or "clean" or that their discipline regarding food avoidance over the years has not been in vain. However the reality is, it has been, the science shows they only got those results due to calories and macros not food choices and there are thousands of people who have used flexible dieting to get ripped to the bone and even earn their natty pro cards in bodybuilding.
People want to feel superior over their food choices and their diet "I'm a vegetarian", "I eat paleo", "I eat clean" to seperate themselves from normal people. People want there to be specific foods to blame for fat gains or loss rather than their intake. People want to be told they can eat unlimited or much higher calories from one food or another and still lose fat. The media, magazine and book writers and fitness gurus alike all play on this desire. However this desire is not grounded in reality.[/QUOTE]
You just put it better than I ever could. Awesome post. Awesome thread.
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[QUOTE=JasonDB;989185513]Plan and simple answer... not counting calories is 100% the source of your issue. You have no means of directly having control over changes in scale weight without tracking caloric intake over a given time period. Composition of your diet can impact health, muscle vs fat gain/loss, energy etc... but it does [b]not[/b] impact weight loss and weight gain. Your net caloric intake is responsible for that.
So is your goal to be a strength athletes as your primary goal or is it to gain muscle mass? Your program selection is oriented towards performance and specifically the sport of powerlifting and other strength sports but you are listing goals that are aesthetic related. I'm not saying you can't have a good mix and that bodybuilding and powerlifting cannot compliment each other (I train for both), but aesthetic goals while using programs specific to strength athletes isn't the most effecient way to go about things always.[/QUOTE]
Thanks.... I was planning on starting to track my intake; it is just pure laziness that I haven't already. What do you think about my training; is there anything you would suggest? Given my current body stats (5'10, 177lbs, +/-22.5% BF), should I continue to try cutting or just simply maintain my weight and focus on recomposition? As I said my goal is to go to the gym no less than 4 times a week. 2 weights / 2 cardio. I am going to start adding in a bodyweight day at home.
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[QUOTE=Gonz420;989256443]Thanks.... I was planning on starting to track my intake; it is just pure laziness that I haven't already. What do you think about my training; is there anything you would suggest? Given my current body stats (5'10, 177lbs, +/-22.5% BF), should I continue to try cutting or just simply maintain my weight and focus on recomposition? As I said my goal is to go to the gym no less than 4 times a week. 2 weights / 2 cardio. I am going to start adding in a bodyweight day at home.[/QUOTE]
For a program go to the Workout Program forum. I have a novice program stickied there but there is also one by AllPro called "A Simple Beginner's Routine". Look over both and pick the one you feel suits you best. Both are 3 day a week lifting programs.
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[QUOTE=JasonDB;989185513]So is your goal to be a strength athletes as your primary goal or is it to gain muscle mass? Your program selection is oriented towards performance and specifically the sport of powerlifting and other strength sports but you are listing goals that are aesthetic related. I'm not saying you can't have a good mix and that bodybuilding and powerlifting cannot compliment each other (I train for both), but aesthetic goals while using programs specific to strength athletes isn't the most effecient way to go about things always.[/QUOTE]
I guess my goal would be more aesthetic then, I have never been one to care so much about how much weight I can put up, I will never compete and don't exactly need it for sports, although I will be playing men's football (American) again next year.
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[QUOTE=JasonDB;989260063]For a program go to the Workout Program forum. I have a novice program stickied there but there is also one by AllPro called "A Simple Beginner's Routine". Look over both and pick the one you feel suits you best. Both are 3 day a week lifting programs.[/QUOTE]
Thanks, I will take a look at those. Any suggestions whether I should continue to try and cut weight, or focus more on maintenance / recomposition?
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[QUOTE=diesel_3;989288823]I guess my goal would be more aesthetic then, I have never been one to care so much about how much weight I can put up, I will never compete and don't exactly need it for sports, although I will be playing men's football (American) again next year.[/QUOTE]
I'm thinking of finding a 3 day full body with one exercise per muscle each day.
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[QUOTE=Gonz420;989481213]Thanks, I will take a look at those. Any suggestions whether I should continue to try and cut weight, or focus more on maintenance / recomposition?[/QUOTE]
Go ahead and continue cutting, recomping is more difficult for many than it sounds at first.
[QUOTE=diesel_3;989877563]I'm thinking of finding a 3 day full body with one exercise per muscle each day.[/QUOTE]
That sounds reasonable.
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Good evening Jason,
I am definitely going to start tracking my caloric intake better. I did figure out a much more confident estimate as on most days I eat similar meals. A typical day looks like the following:
Breakfast @ 7:00 - 1 whole egg + two egg whites
Snack @ 10:00 - medium bananna and granola bar
Lunch @ 12:30 - 4 to 6 ounces meat (lean beef, chicken or fish) + 1 to 2 cups veggies + 1 ounce almonds or pistachios
Snack @ 3:00 - 4 big tablespoons greek yogurt plus 2 handfuls of blueberries
postwork out why protein @ 5:30 on weightlifting days
Dinner: much the same as lunch except substitute nuts with whole grain rice, pasta or potatoe
night time snack *this is where the junk comes in* - two bowls of white cheddar popcorn
Based on this I tallied the calories to be 2,065. This will vary only a bit from day to day depending on if I treat myself to a bowl of Ice cream or something like that. The weekends tend to be a little bit less structured as I may skip one of my snacks because the times aren't the same as on workdays.
Based on working out 3-5 time per week I figured out the avg. maintenance intake from 6 calculators to be 2,760 calories. Therefore, I am running even below a 500 calorie defecit. I don't necessarily need to lose fat at a rapid pace; if I see steady improvement thats good for me. Some days, especially on workout days I find myself really hungry so I don't think I could manage reducing my intake too much.
Any further suggestions or critique??
Thanks again
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[QUOTE=Gonz420;990155003]Good evening Jason,
I am definitely going to start tracking my caloric intake better. I did figure out a much more confident estimate as on most days I eat similar meals. A typical day looks like the following:
Breakfast @ 7:00 - 1 whole egg + two egg whites
Snack @ 10:00 - medium bananna and granola bar
Lunch @ 12:30 - 4 to 6 ounces meat (lean beef, chicken or fish) + 1 to 2 cups veggies + 1 ounce almonds or pistachios
Snack @ 3:00 - 4 big tablespoons greek yogurt plus 2 handfuls of blueberries
postwork out why protein @ 5:30 on weightlifting days
Dinner: much the same as lunch except substitute nuts with whole grain rice, pasta or potatoe
night time snack *this is where the junk comes in* - two bowls of white cheddar popcorn
Based on this I tallied the calories to be 2,065. This will vary only a bit from day to day depending on if I treat myself to a bowl of Ice cream or something like that. The weekends tend to be a little bit less structured as I may skip one of my snacks because the times aren't the same as on workdays.
Based on working out 3-5 time per week I figured out the avg. maintenance intake from 6 calculators to be 2,760 calories. Therefore, I am running even below a 500 calorie defecit. I don't necessarily need to lose fat at a rapid pace; if I see steady improvement thats good for me. Some days, especially on workout days I find myself really hungry so I don't think I could manage reducing my intake too much.
Any further suggestions or critique??
Thanks again[/QUOTE]
My advice will always be numbers not food choices or timing. You can lose fat just as rapidly on a twinkie and protein shake diet as you can a diet of brown rice broccoli and grilled chicken. The later will probably fill you up more but will not directly contribute to a single lbs more fat loss. Your focus should be on caloric intake and and macronutrient intake while eating foods you both enjoy and find satiating. What time of day or how many meals does not impact this either in any meaningful direct way. It will impact the energy levels and appetite of an individual in a certain way but not another (it will probably change over the years also depending on your level of conditioning, body weight, body composition etc also). You need to find a meal timing that gives you personally the best energy and appetite control... but understand that it will have no direct impact on your body composition.
I think eating the same foods and meals every day is a very good way to both fail on your diet due to it leading to binging (for most people... a handful of individuals can do a meal plan without issues but they are the minority in my experience), and it can lead to dietary imbalances so if you are concerned about health take that into consideration. Eat a varied diet every day and change it day to day. Focus on the numbers not the individual food choices.
I don't understand your questions on math and calories. You said you are running less than a 500 deficit but just told me you are calculating your TDEE at 2760 but your food intake is averaing 2065. That is around a 700 deficit. I would advice that for people who are trying to maintain slow steady fat loss with less risk of binge eating that you do not exceed a 20% deficit.
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[QUOTE=JasonDB;990160253]My advice will always be numbers not food choices or timing. You can lose fat just as rapidly on a twinkie and protein shake diet as you can a diet of brown rice broccoli and grilled chicken. The later will probably fill you up more but will not directly contribute to a single lbs more fat loss. Your focus should be on caloric intake and and macronutrient intake while eating foods you both enjoy and find satiating. What time of day or how many meals does not impact this either in any meaningful direct way. It will impact the energy levels and appetite of an individual in a certain way but not another (it will probably change over the years also depending on your level of conditioning, body weight, body composition etc also). You need to find a meal timing that gives you personally the best energy and appetite control... but understand that it will have no direct impact on your body composition.
I think eating the same foods and meals every day is a very good way to both fail on your diet due to it leading to binging (for most people... a handful of individuals can do a meal plan without issues but they are the minority in my experience), and it can lead to dietary imbalances so if you are concerned about health take that into consideration. Eat a varied diet every day and change it day to day. Focus on the numbers not the individual food choices.
I don't understand your questions on math and calories. You said you are running less than a 500 deficit but just told me you are calculating your TDEE at 2760 but your food intake is averaing 2065. That is around a 700 deficit. I would advice that for people who are trying to maintain slow steady fat loss with less risk of binge eating that you do not exceed a 20% deficit.[/QUOTE]
Sorry about the math there. I really did mean more than 500 calorie deficit (I was just thinking in terms of negative numbers). I like your ideas of varying foods up; I do feel I stick with the same things especially when it comes to the snacks a little too much. I will focus on variation, calorie and macro counting more; I just have to get in that groove.
Speaking in terms of having too much of one thing, do you think having whey powder once a day is necessary? Currently I've only been using on days where I lift weights?
Since I am a noob I would like to keep things simple for now. If I keep my calorie intake to around 2,200 calories, use something like the AllPro 3x as week like you previously suggested and do cardio two times a week that I will acheive some good steady success?
Have a good one bro
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[QUOTE=Gonz420;990181403]Sorry about the math there. I really did mean more than 500 calorie deficit (I was just thinking in terms of negative numbers). I like your ideas of varying foods up; I do feel I stick with the same things especially when it comes to the snacks a little too much. I will focus on variation, calorie and macro counting more; I just have to get in that groove.
Speaking in terms of having too much of one thing, do you think having whey powder once a day is necessary? Currently I've only been using on days where I lift weights?
Since I am a noob I would like to keep things simple for now. If I keep my calorie intake to around 2,200 calories, use something like the AllPro 3x as week like you previously suggested and do cardio two times a week that I will acheive some good steady success?
Have a good one bro[/QUOTE]
Your game plan in this post looks reasonable to me.
Whey protein will give you the same basic results as steak or chicken or milk. They are all high quality proteins and you will not see any difference in physique by chosing one over the other if total macros are the same.
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Jason - would like your opinion on what I am doing...
over the last year have lost from about 270 (completely out of shape dumbass) to about 190, eating at first probably 2300-2400 then slowly down to 1900-2000 cal/day with no diet breaks, lifting 3-4x per week.
so...got in a car wreck a month ago, hip is screwed up, no lower body for now or foreseeable future (MRI Monday), probable torn labrum. so I am doing a couple upper body workouts a week...my maintenance has probably fallen to around 2500 from the dieting and now the last few weeks of inactivity...I figure now was a good time for a diet break since no squatting or deadlifting days (I do 5/3/1) and I want to hold as much LBM as possible.
so I started increasing cals. I was at about 186 and in the 14-15% range, when I started increasing I settled in at 189-190 which I have held for a few weeks, calories at about 2300 for this week. no change in waist measurements (I measure narrowest, belly button, and iliac crest), but muscles look fuller and upper body feels strong.
my plan was to keep pushing it up 100 a week, eat at 2500 a couple weeks, then push it up more and see if I can get my maintenance back up to around 2700 (where I think it would normally be per most calculators and also my own experience, around 15xBW) for a couple weeks, then restart the cut for the last 10-12 pounds.
thoughts on that? I know this is more or less along the lines of what you promote as well, but didn't know if you had any tips or finer points to consider. I have [u]no rush[/u], in fact I may be needing arthroscopic surgery on hip joint anyway...the only time table is to resume and finish cut by early next summer!
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[QUOTE=Retoaded;990285543]Jason - would like your opinion on what I am doing...
over the last year have lost from about 270 (completely out of shape dumbass) to about 190, eating at first probably 2300-2400 then slowly down to 1900-2000 cal/day with no diet breaks, lifting 3-4x per week.
so...got in a car wreck a month ago, hip is screwed up, no lower body for now or foreseeable future (MRI Monday), probable torn labrum. so I am doing a couple upper body workouts a week...my maintenance has probably fallen to around 2500 from the dieting and now the last few weeks of inactivity...I figure now was a good time for a diet break since no squatting or deadlifting days (I do 5/3/1) and I want to hold as much LBM as possible.
so I started increasing cals. I was at about 186 and in the 14-15% range, when I started increasing I settled in at 189-190 which I have held for a few weeks, calories at about 2300 for this week. no change in waist measurements (I measure narrowest, belly button, and iliac crest), but muscles look fuller and upper body feels strong.
my plan was to keep pushing it up 100 a week, eat at 2500 a couple weeks, then push it up more and see if I can get my maintenance back up to around 2700 (where I think it would normally be per most calculators and also my own experience, around 15xBW) for a couple weeks, then restart the cut for the last 10-12 pounds.
thoughts on that? I know this is more or less along the lines of what you promote as well, but didn't know if you had any tips or finer points to consider. I have [u]no rush[/u], in fact I may be needing arthroscopic surgery on hip joint anyway...the only time table is to resume and finish cut by early next summer![/QUOTE]
I would be very careful with the surpluses, keep them very small. Without being able to do lower body training you will see some muscle loss and detraining in your lower body. You might be gaining muscle in your upper body while losing it in your lower body while you deal with the medical setback, in which case keep that surplus very small to avoid risking much fat gain.
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[QUOTE=JasonDB;990288643]I would be very careful with the surpluses, keep them very small. Without being able to do lower body training you will see some muscle loss and detraining in your lower body. You might be gaining muscle in your upper body while losing it in your lower body while you deal with the medical setback, in which case keep that surplus very small to avoid risking much fat gain.[/QUOTE]
yeah I don't want to be in a surplus at all, I just want to do what I can to see if I can let me maintenance recover back to what it should be.
also I think I've already had the water weight/glycogen rebound effect, so if I start to gain any more LBs then I will know I am pushing it too far.
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Hi Jason,
I'm currently doing a diet break at 2500-2550 calories a day. I was cutting at 2000 calories a day with a gym session and 20-30min cardio.
Is it normal to feel hungry in the first week of a diet break?
I'm 23 , 190lbs , 5'11 and 14% bf.
Ty in advance
Edit: that is 2500 calories on training days and 2200 on non training. Should I be at 2500 on off days as well?
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[QUOTE=Torance;990623703]Hi Jason,
I'm currently doing a diet break at 2500-2550 calories a day. I was cutting at 2000 calories a day with a gym session and 20-30min cardio.
Is it normal to feel hungry in the first week of a diet break?
I'm 23 , 190lbs , 5'11 and 14% bf.
Ty in advance
Edit: that is 2500 calories on training days and 2200 on non training. Should I be at 2500 on off days as well?[/QUOTE]
Your maintenance calories are determined by your weekly needs, there is no need to stagger intake day to day (I've covered this in a video recently). Its mental masterbation at its finest that will not impact your results meaningfully.
To answer your question, what was your TDEE at the start of your cut, what have you calculated it as using calculators now and what is your daily average intake now? Telling me two different numbers for training and non-training days when I do not know how many times a week you train means I don't know your average daily intake. I need more information in order to help you. ;)
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I train 5 days a week, they are 40 min intense sessions. With atleast 4 cardio sessions of 20-30min (liss).
I started my cut coming off a cut. At 2000 calories I was losing 1.3lbs a week ( not linear, every 3 weeks I lost 4lbs).
So I take it my maintenance is 2700. When I started the diet break this Tuesday, I increased calories by 500 overnight . No weight gain so far but we will c tomorrow.
What I'm feeling isn't always hunger, it's more of cravings and I'm simply not satisfied eating 2500. I always seem to want to eat more.
Ps: I do iifym
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[QUOTE=Torance;990674483]I train 5 days a week, they are 40 min intense sessions. With atleast 4 cardio sessions of 20-30min (liss).
I started my cut coming off a cut. At 2000 calories I was losing 1.3lbs a week ( not linear, every 3 weeks I lost 4lbs).
So I take it my maintenance is 2700. When I started the diet break this Tuesday, I increased calories by 500 overnight . No weight gain so far but we will c tomorrow.
What I'm feeling isn't always hunger, it's more of cravings and I'm simply not satisfied eating 2500. I always seem to want to eat more.
Ps: I do iifym[/QUOTE]
Add more veggies and diet soda to your diet to help with the hunger. Go ahead and keep it 2500 constant for a couple weeks and see how you do. I'm surprised you did not regain any water weight yet.
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I started the break with a refeed which put me from 186.6-192. 3 days later I'm 190. And still 190. But I take it that it's carb up weight.
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[QUOTE=Torance;990679633]I started the break with a refeed which put me from 186.6-192. 3 days later I'm 190. And still 190. But I take it that it's carb up weight.[/QUOTE]
Ok that makes more sense so you regained a little water, supercompensated then drop back down slightly. Stay with your 2500 every day for now. If you break longer than 2 weeks bump it to 2700. Then return to your cut.
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Hi Jason,
I've been cutting for about 8 weeks now and seem to have hit a wall. I dropped from 87kg to a current 77.1kg. I was actually down to 75.8kg less than a week ago but two Christmas parties with a few drinks and pizza has put me back up to the current 77.1kg. That in itself is a little demoralising given how long its taking now to drop weight and how quickly its back on (I calculated a 500 cal surplus for each of those days vs maintenance but still ended up stacking on the 1.3kg for the week.. despite being at ~500 deficit for the other 5 days).
From a cutting point of view I'm still not where I want to be.. results to date have been great but still feel like I need to cut a few more kg before I clean bulk. My maintenance is 2541 and I've been cutting at 2000.. but despite that progress over the last 2-3 weeks has been slow and then the negative progress this week.
Any advice? I've read people breaking through plateus going on IF (based on calorie in vs calorie out doesnt make a lot of sense but I'm guessing its working for people) but I'm not a big fan of the concept. Should I maybe look to drop calories down to maybe 1800? Diet break for a couple of weeks over Christmas (worried I'll return >80kg)?
Currently working out 5 days a week training each bodypart once a week. MISS cardio 6 days a week for 30min.
On a side note, say maintenance is 2500. 20% reduction for a cut is 2000. Say you did 600 cals of cardio on top of what you would normally do. So that means you're in a 1100 cal deficit and would drop more weight... right?..
Cheers
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[QUOTE=SpartanSuperstar;991563193]Hi Jason,
I've been cutting for about 8 weeks now and seem to have hit a wall. I dropped from 87kg to a current 77.1kg. I was actually down to 75.8kg less than a week ago but two Christmas parties with a few drinks and pizza has put me back up to the current 77.1kg. That in itself is a little demoralising given how long its taking now to drop weight and how quickly its back on (I calculated a 500 cal surplus for each of those days vs maintenance but still ended up stacking on the 1.3kg for the week.. despite being at ~500 deficit for the other 5 days).
From a cutting point of view I'm still not where I want to be.. results to date have been great but still feel like I need to cut a few more kg before I clean bulk. My maintenance is 2541 and I've been cutting at 2000.. but despite that progress over the last 2-3 weeks has been slow and then the negative progress this week.
Any advice? I've read people breaking through plateus going on IF (based on calorie in vs calorie out doesnt make a lot of sense but I'm guessing its working for people) but I'm not a big fan of the concept. Should I maybe look to drop calories down to maybe 1800? Diet break for a couple of weeks over Christmas (worried I'll return >80kg)?
Currently working out 5 days a week training each bodypart once a week. MISS cardio 6 days a week for 30min.
On a side note, say maintenance is 2500. 20% reduction for a cut is 2000. Say you did 600 cals of cardio on top of what you would normally do. So that means you're in a 1100 cal deficit and would drop more weight... right?..
Cheers[/QUOTE]
Stop panicing for one. You just learned the hard way that when in a constant caloric deficit a lot of the weight you lose is water weight and a single day of surplus calories, carbs and sodium and push bodyweight up a very measurable amount. Do not start dropping your intake to sub-2000 calories and adding in large amounts of cardio because you caused some transient fluid fluxuation. Also that much water gain it is safe to assume your 500 surplus estimate on those days is wrong and since you didn't track the calories I'd wager it was in the thousands. Go back to what you were doing before and the extra weight will drop back off. If you stall consider a diet break. Quick cutting methods like what you are considering are not for the inexperienced... you are panicky over the water weight gain and will end up messing it up, slowing your metabolism, losing muscle and just burning out and binge eating. Slow and steady wins the race.
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[QUOTE=JasonDB;991566563]Stop panicing for one. You just learned the hard way that when in a constant caloric deficit a lot of the weight you lose is water weight and a single day of surplus calories, carbs and sodium and push bodyweight up a very measurable amount. Do not start dropping your intake to sub-2000 calories and adding in large amounts of cardio because you caused some transient fluid fluxuation. Also that much water gain it is safe to assume your 500 surplus estimate on those days is wrong and since you didn't track the calories I'd wager it was in the thousands. Go back to what you were doing before and the extra weight will drop back off. If you stall consider a diet break. Quick cutting methods like what you are considering are not for the inexperienced... you are panicky over the water weight gain and will end up messing it up, slowing your metabolism, losing muscle and just burning out and binge eating. Slow and steady wins the race.[/QUOTE]
Thanks.. you're right.. it was a little bit of panic seeing the scales jump up after only a couple of 'bad' days. :D
However I did track my calories on those days as well (I track every single day good or bad.. with myfitnesspal on the phone its a natural function now to add it when I eat it) but I guess slices of pizza can vary depending on exactly what is on hit (I add data off the labels but if I don't have a label or its not in the database I just try and find the closest food in the database).
I'll stick with the 2000 cals per day just doing the same amount of weights and cardio I have been.
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I'm 29
103 kg
182cm
20% Bf
I consume 2700 calories per day
training 5 days per week. Circuit training (heart rate 120-140). 2 weeks hard, 2 weeks I reduce amount of work(3 days a week and 2 times less sets)
carbs: 50%
protein: 30%
fat: 20%
No sugar, no bread, processed food etc
little amount of fruits.
I boil food, grill or cook in slow cooker. Every meal I try to start with green vegetables (spinach).
I am on this diet about 4 months.
PROBLEM:
I lost a lot of strength and muscles instead fat. I take a lot of supplements:
cortisole blocker
test booster
gh booster
bcaa
aminos
post workout
pre workout
intra workout
animal pak
5htp
fat burner(not often)
What would you suggest to change my body composition and not to lose much muscles\strenght?
Thank you!
