ITT: I troubleshoot your lifting/diet problems (srs)

[PaC-mAn8]

The brah that was PMing me, pls shoot me another PM if you see this..accidentally deleted all my messages!

[BurningWolf]

1) Is a caloric deficiency all I need to get to 10%? Or do I always need to throw in HIIT? With lifting heavy to preserve strength of course.

ATM cutting then will lean bulk once I reach sub 10%.


2) I only watch protein intake making sure to get at least 0.7 per lbm. Think that's ok or should I adhere strictly to all macro goals?

1) Yes all you need is caloric deficiency

2) 0.82 g/lb

[Prednisone666]

SS is not ideal for a cut.

I would never do more than 2 session of HIIT/week.

For cutting, I think Layne Norton's PHAT Routine or 531 is a good choice.

Each has their own place. Have a good mix, BB & DB.

funny you mentioned PHAT, I was running that on my bulk and it was fantastic, since I've lowered cals into a deficit I've been wondering if the volume and rep ranges are optimal. What makes you think PHAT is a good choice, curious?

Appreciate the reps too, brought me significantly closer to green from -200k haha.

[inq]

Adhere to all macro goals. And that protein level is low for a caloric deficit.

Hmm alright. But thought it was broscience for the 1-1.5/lb argument? Idunnowattobelieveanymore.jpg

[PaC-mAn8]

Cutting at 2000cals and my maintenance is around 2600 I believe. Ecto and small bone structure body frame.

See how you lose with no cardio.

Thanks, I'll check them out. If you only do HIIT for two days though, what cardio do you do on other days?

None.

[PaC-mAn8]

funny you mentioned PHAT, I was running that on my bulk and it was fantastic, since I've lowered cals into a deficit I've been wondering if the volume and rep ranges are optimal. What makes you think PHAT is a good choice, curious?

Appreciate the reps too, brought me significantly closer to green from -200k haha.

Yup, its an awesome program..bulk or cut. You get a good mix of low reps, high reps, altering volume and frequency.

Hmm alright. But thought it was broscience for the 1-1.5/lb argument? Idunnowattobelieveanymore.jpg

On a cut, muscle is vulnerable so ideally you want to have protein at 1-1.25/lb

[omare5577]

I been cutting for the past three months to try and get down to 10% but it is been a complete bittchhh
I can not get rid of the stubborn fat or love handles
Im doing 1800 k a day
Lift 3 days a week
I do cheat on the weekends sometimes 2 days and sometimes just one day but i honestly do not think i go over 3 3.5 k on my cheat days

[tokelift]

Hello, this is going to be a long cool story bro etc.

I have been doing a 3x a week full body routine and made some nice gains, now I am thinking of switching to a PPL routine with less volume (each day) but higher frequency.

Could you please have a look at this: http://pastebin.com/4rWXXFjf

Format is Pull A/Push A/Legs A/off/Pull B/Push B/Legs B/off/Repeat.

Everything is hit 2x a week although for example one push day is shoulder focused and one is chest focused. Pull ups/chins/dips are weighted if it wasn't obvious. I do 2-3 warmup sets with 50-70% of the weight I'm going to use to warm up. Tracking everything like food and I have a training log to make sure I am progressively overloading with reps or weight. I'm bulking if it wasn't obvious by my stats <_>.

The reason I want to switch over to a PPL is because I am stalling too much (have deloaded etc) and I have a power rack in my flat now and I love lifting more often rather than following a brutal full body routine 3x a week where I just feel obliterated afterwards. I felt as though after the first 2-3 exercises in a full body routine I just lost focus because I was too exhausted to do the remaining 3-4 exercises/accessory ****. With this I can hype myself up, go nuts for an hour then go about doing my ****.

LMK what you think, I have done Pull A/Push A so far and I'm doing the Legs A tomorrow.

[esheg]

Are u familiar with hormonal problems?

[PaC-mAn8]

I been cutting for the past three months to try and get down to 10% but it is been a complete bittchhh
I can not get rid of the stubborn fat or love handles
Im doing 1800 k a day
Lift 3 days a week
I do cheat on the weekends sometimes 2 days and sometimes just one day but i honestly do not think i go over 3 3.5 k on my cheat days

Cardio? Why only 3 days of lifting?

Your cheating is hurting you srs. Plan refeeds, don't cheat.

[PaC-mAn8]

Hello, this is going to be a long cool story bro etc.

I have been doing a 3x a week full body routine and made some nice gains, now I am thinking of switching to a PPL routine with less volume (each day) but higher frequency.

Could you please have a look at this: http://pastebin.com/4rWXXFjf

Format is Pull A/Push A/Legs A/off/Pull B/Push B/Legs B/off/Repeat.

Everything is hit 2x a week although for example one push day is shoulder focused and one is chest focused. Pull ups/chins/dips are weighted if it wasn't obvious. I do 2-3 warmup sets with 50-70% of the weight I'm going to use to warm up. Tracking everything like food and I have a training log to make sure I am progressively overloading with reps or weight. I'm bulking if it wasn't obvious by my stats <_>.

The reason I want to switch over to a PPL is because I am stalling too much (have deloaded etc) and I have a power rack in my flat now and I love lifting more often rather than following a brutal full body routine 3x a week where I just feel obliterated afterwards. I felt as though after the first 2-3 exercises in a full body routine I just lost focus because I was too exhausted to do the remaining 3-4 exercises/accessory ****. With this I can hype myself up, go nuts for an hour then go about doing my ****.

LMK what you think, I have done Pull A/Push A so far and I'm doing the Legs A tomorrow.

Could you shoot me a PM with this mate?

Are u familiar with hormonal problems?

Yes. I'm almost an RN, so I am aware. Whatsup?

[SteamedPotato]

No, I recommend planned refeeds.

How often? What sort of foods?

[PaC-mAn8]

How often? What sort of foods?

Depends.

For some people, once every two weeks.

The leaner you get, the more often you'll need them.

No foods, just macros. Eat whatever you please.

[esheg]

Yes. I'm almost an RN, so I am aware. Whatsup?[/QUOTE]

I'm suspicious that I might have high estrogen. Cant post pics on phone, but if u go through my threads u can find it. I weigh 185 bf is 20-22% maybe a bit more since I'm bulking. Only reason I'm bulking is I don't want to cut without having a decent base. And my lifts are weak. Just confused and feel like I'm plateauing on my lifts. I really want to be shredded by next summer. My motivation is there just need to figure out a plan to make it.

[PaC-mAn8]

I'm suspicious that I might have high estrogen. Cant post pics on phone, but if u go through my threads u can find it. I weigh 185 bf is 20-22% maybe a bit more since I'm bulking. Only reason I'm bulking is I don't want to cut without having a decent base. And my lifts are weak. Just confused and feel like I'm plateauing on my lifts. I really want to be shredded by next summer. My motivation is there just need to figure out a plan to make it.

You don't have high estrogen, you just need to cut.

Anything above 15% and you need to cut.

[omare5577]

Ya i do 15 or 20 min of cardio 2 or 3 times a week
I know it is but when i cheat it does not seem to be too much

[PaC-mAn8]

Ya i do 15 or 20 min of cardio 2 or 3 times a week
I know it is but when i cheat it does not seem to be too much

Lift more often, add in a HIIT session and plan 1 reefed a week.

[DavidJr74]

I have a constant craving for sugar. nothing seems to work I always want MOAR.

notsureifsrs

Relax rugrat

Thanks for the solution :/

edit: I know its just don't eat sugar but how can I stop said craving.

[omare5577]

Well im only hiiting each muscle group once a week and doing cardio 2 o 3 times
How do i plan a refeed?

[Prednisone666]

Thanks for the solution :/

diet soda and chewing gum works for me, or fitting more sweets into your macros. ben and jerry's froyo pints of cherry garcia have 32g of protein lol

[PaC-mAn8]

Thanks for the solution :/

I honestly don't know what to tell you mate.

Mind over matter?

Well im only hiiting each muscle group once a week and doing cardio 2 o 3 times
How do i plan a refeed?

The easiest way would be to add 100-125 grams of carbs for the day and lower fats a bit. Keep protein same.

[omare5577]

Also do i have to hit my excat macros or as long as i stay on that defict?

[demonizerwarden]

Can someone explain the PHAT workout in english? he uses a chitload of jargon and i cant understand word(im premed too..) for starters, what is hypertrophy

[PaC-mAn8]

Also do i have to hit my excat macros or as long as i stay on that defict?

You gotta know exactly what/how much you are putting into your body man.

[PaC-mAn8]

Can someone explain the PHAT workout in english? he uses a chitload of jargon and i cant understand word(im premed too..) for starters, what is hypertrophy

You are premed but don't know what hypertrophy is? Are u being cereal right now?

[demonizerwarden]

You are premed but don't know what hypertrophy is? Are u being cereal right now?

completely cereal m8

[demonizerwarden]

You are premed but don't know what hypertrophy is? Are u being cereal right now?

completely cereal m8. freshman , so no in depth muscular stuff

[PaC-mAn8]

completely cereal m8

Growth of cells/tissue, simply put.

[risingUP421]

22 yrs old.

Stuck at around 160lbs 5'11" for the past month or two, After gaining about 15 lbs of fairly lean mass in my first 1.5 years of training.

Get about 3500 cals a day. Work manual labor in a warehouse and I train 2 days on, then one day off repeat. Doing 5/3/1 focusing on strength.

Is the simple answer to gain weight increase calories more. (goal weight for now is a fairly lean 180) On the weekends I always gain a few pounds because of no work but they are instantly loss after a few days back on the job.

[omare5577]

Ya i count my cals i use myfitnesspal helps alot
But what im saying is..do i have to hit certain amount of macros or just count cals?