Im 5’7-5’8 prolly around 218 right now. I eat a little over 1900 calories a day. I believe my BMR is 2100 or 2200 and this is from a nutrionist office not an online calculator. On M/W/F I do a circuit training workout, 5 exercises, 4 sets of 8-12 reps.
Then 15 minutes of HITT after, 2 min slow 1 min hard. On T/TH/S I do around 35-45 minutes of cardio keeping my heart rate around 55-75%. I had a big cheat day friday and checked this week and havent really lost anything.
I dont know if I can go by this because I just started the new lifting program last week after only doing cardio for 2-3 weeks. I dont know if I need to eat a little more or cut down on the cardio?[/quote]
Saw that you’re trying to condense to one thread.
You should really think about changing your workout routine to a full body routine, the metabolic effect is significant and it will be much better as a beginner for priming your body for strength gains down the road.
If you can, I would also change one of those low intensity cardio days to a 1-2 hour strenuous uphill hike or something of that nature, awesome stuff.
And seriously, put the scale on a back burner. Your weight is going to fluctuate a lot in the early stages of serious body recomposition. Judge your progress by how your clothes fit, how you look in the mirror, the comments you’ll start to hear from people who know you etc., use the scale as an infrequent bench mark if anything.