I had a DEXA scan at the end of this week and got really horrifying numbers. That's why I want to reduce my body fat before starting a new cycle for mass gain.
Sadly my nutrition wasn't the only mistake I did the couple of last weeks... I also made a big mistake in training to often and to hard.
Followed an old 6 days per week plan from Arnold Schwarzenegger with very high volume and intensity.
I had to stop this plan during the 8th week because my body "crashed". My strength greatly decreased, I hurt my shoulders and got a small inflammation at my left bizeps tendon.
After this I stopped this kind of training.
During this cycle I ate around 3900 kcal at which my body weight stayed for one month exactly the same. Because I was kind of frustrated for not gaining any weight, I ate the last two weeks above 4500 kcal to gain some weight.
I did indeed gained some weight in these two last weeks but that was probably just 3-4 pounds of fat.
My stats before the cycle:
Weight: 185 pounds
Body fat: 15% (estimated)
My actual stats from the DEXA scan:
Weight: 188 pounds
Body fat: 18,6%
Fat weight: 33,72 pounds
Resting Metabolic Rate: 1688 kcal/day
My idea for my next steps would be the following:
As training system I like the idea of CTs "look like a bodybuilder and perform like an athlete" because I love high frequency training.
Also I hope it's good for fat loss purpose as I can train quite often.
I would add 1-2x conditioning sessions at the end of a workout and would go 2-4x times per week for a walk.
I suggest my maintenance should be 2700 kcal/day according to my activity level.
That's why I want to eat 2300 kcal/day with 30/30/40 fat/carbs/protein.
My goals are:
- maintaining muscle mass
- maintaining strength or a slight gain
- body fat around or less than 12%
- loose 1 pound per week
Is my caloric goal to low?
Does this kind of training fit to my diet?
Too much conditioning or should I do even more?
Which reduction in pounds is achievable without significant loss in muscle mass?
Thanks for reading and any tips