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  1. #1
    Registered User sonivx's Avatar
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    Question Am I training right?

    Hey Guys,

    Hope you are enjoying your day and grinding hard to get that dream body. My name is Virendra. I've always had an average body neither lean nor too fat, but the brutal Cold in Might midwest(this was the first winter here) forced me indoor and I was becoming just a couch potato, eating peanuts, pizza watching movies Gained a good few pounds and didn't realize, until I started struggling to get into my clothes bough on last thanksgiving sale .

    Started my fitness journey in March targetting just 12 weeks, took a short break in June and started the next 12 weeks which I finished last week. I've been mostly on a zone diet.
    Age - 33
    Height 173 cms
    ** Body fat calculated using the Formula - =(10.1 - (0.239*Height) + (0.8*Waist) - (0.5*Neck))

    Progress March - June
    Week1
    Weight - 200 lbs
    body Fat - 31%

    Week12
    Weight - 180lbs
    body Fat - 24%

    Progress Picture
    Mar-June 2019 Front.jpg
    Mar-June 2019 Back.jpg

    Diet
    Calorie Deficit with Zone diet (40:30:30 C/F/P) varying between 1600-1800 calories.


    Progress June - Sep
    Week1
    Weight - 180 lbs
    body Fat - 24%

    Week12
    Weight - 177lbs
    body Fat - 21%

    Diet
    Calorie Deficit with Zone diet (40:30:30 C/F/P) varying between 1600-2000 calories. Last three weeks, I've been doing Calorie Cycling 3 Days 1500 and 1 day 200 calories

    Progress Picture
    **Left is June and Right is Sep
    June-Sep 2019 Front.jpg
    June-Sep 2019 Back.jpg
    June-Sep 2019 Side.jpg

    My Work Workout Routine has been pretty much consistent so far and I don't have any past weight training experience. I'm training 6 days a week and doing Ab circuit and 1 mile run on alternate days.
    Mon-Thu - Leg & Shoulders
    Tue- Fri - Back & Biceps
    Wed-Sat - Chest & Triceps

    I recently started compound lifts, current stats are
    Bench (Dumbell) - 50 lb 10x4
    Overhead PRess(Dumbell) - 35lb 10x4
    Deadlift --> 200lb x5 (haven't been very regular on deadlifts the peak I reached was 200 lb for 5 reps in a set, otherwise 160 lb 10x4 sets.
    Squat --> 140lb 10x4

    In addition to lifts, I'm also doing other workouts as well, attached the complete workout routine
    Leg & shoulder.jpg
    Back & Biceps.jpg
    Chest & Triceps.jpg

    There is no major change in my body composition in the last 6 weeks and I've been wondering if I'm training too much or am I training right? I read about 5x5 and other programs as well, but more I read, more confused I'm.

    My goal is to get to 12-13% body fat and have the lean mass with those Abs popping out without being too bulky (I have a wider skeleton for my short height).

    Should I go for Calorie surplus and go for bulking or stay in deficit and shed a bit more fat before trying to add more muscle? Please guide me to pick the right workout plan and Calorie goals.

    Thanks!
    Virendra
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  2. #2
    Registered User daudi81's Avatar
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    If you want to keep losing fat/weight, stay in a calorie deficit. No need to do any calorie cycling, zone diets, etc. Waste of time. When you feel you've reached a low enough body fat level, start to increase calories. Don't overcomplicate it..it's really that simple.

    Get on a proper weight training program to conserve muscle: look up allpros here on the forum - easy to follow, slow progressive overload for those on a cut, and gets you learning the proper compound movements. Other than some optional cardio, you don't need to more than that.

    You're not going to see any major changes in 6 weeks, curb your expectations - unless you're severely obese losing 10-15+lbs per month, you won't see noticeable changes month-to-month.
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  3. #3
    No help for this one.... Squid24's Avatar
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    Not a big fan of this:

    Mon-Thu - Leg & Shoulders
    Tue- Fri - Back & Biceps
    Wed-Sat - Chest & Triceps

    Can you move your pushing exercises to your Chest and Tricep days and the Pulling to your Back and Bicep days?
    My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50

    "Muff divers local #69.....no muff too tough....we dive at five"

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  4. #4
    Registered User jackotheclown's Avatar
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    I would say cut down on carbs and eat more protein too.. Just my 2 cents.
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  5. #5
    Registered User sonivx's Avatar
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    Originally Posted by Squid24 View Post
    Not a big fan of this:

    Mon-Thu - Leg & Shoulders
    Tue- Fri - Back & Biceps
    Wed-Sat - Chest & Triceps



    Can you move your pushing exercises to your Chest and Tricep days and the Pulling to your Back and Bicep days?
    Did you mean OHP on chest & Tricep day and Delt rows on Back/Biceps day?
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  6. #6
    Registered User sonivx's Avatar
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    Originally Posted by daudi81 View Post
    If you want to keep losing fat/weight, stay in a calorie deficit. No need to do any calorie cycling, zone diets, etc. Waste of time. When you feel you've reached a low enough body fat level, start to increase calories. Don't overcomplicate it..it's really that simple.

    Get on a proper weight training program to conserve muscle: look up allpros here on the forum - easy to follow, slow progressive overload for those on a cut, and gets you learning the proper compound movements. Other than some optional cardio, you don't need to more than that.

    You're not going to see any major changes in 6 weeks, curb your expectations - unless you're severely obese losing 10-15+lbs per month, you won't see noticeable changes month-to-month.
    Thanks Daudi, you are righ on curbing expectations. looked up at Allpros on the forum, sounds interesting.
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  7. #7
    No help for this one.... Squid24's Avatar
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    Originally Posted by sonivx View Post
    Did you mean OHP on chest & Tricep day and Delt rows on Back/Biceps day?
    Pretty much....cause you are technically working your shoulders on your program...6 days a week..
    My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50

    "Muff divers local #69.....no muff too tough....we dive at five"

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  8. #8
    Registered User sonivx's Avatar
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    Originally Posted by Squid24 View Post
    Pretty much....cause you are technically working your shoulders on your program...6 days a week..
    didn't realize that I'm working up my shoulders 6 days a weel

    Question re the Calorie Intake.

    My Current BMR is ~1650 and BF is 21% at 177lb (173 cm height). should I increase Calories(may be ~50-100) every week of the 5-week cycle and then cut again for the first week of the next cycle?
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  9. #9
    No help for this one.... Squid24's Avatar
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    Originally Posted by sonivx View Post
    didn't realize that I'm working up my shoulders 6 days a weel

    Question re the Calorie Intake.

    My Current BMR is ~1650 and BF is 21% at 177lb (173 cm height). should I increase Calories(may be ~50-100) every week of the 5-week cycle and then cut again for the first week of the next cycle?
    If you want to lift more, but if you want to get to the weight you want...keep going.....but don't cut no more calories...
    My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50

    "Muff divers local #69.....no muff too tough....we dive at five"

    Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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