I think it’s a bit easier for the male population, not much but a bit.
We still can eat over 2000 calories and lose weight.
Most women have to eat as little as 1200 or so calories.
@muskratlifts There were an article here on TN about dieting, goes something like this.
First do 2 weeks of the 2300 calories you wrote, then you do 2 weeks of maintenance at about 2600 calories, then 2 weeks 2300, 2 weeks 2600 until you reach your goal.
Theory: the body on maintenance burns about 2600 (in your case) calories, when you go to 2300 or less the body still burns for 2600 but it starts to adapt and burns less calories. And 2300 becomes the new maintenance if you keep it up. SO if after 2 weeks you go back to maintenance it goes back to full scale burning and you might end up with a little weight gain over those 2 weeks.
But in the end you should lose. It’s theory and it sounds great. It goes a bit the other way too.
I think the article was called something like a lifters diet. Check it out.
@mortdk
Thanks for the advice! I’ll definifely check that out.
@littlelee
Thanks! I’m not too worried, but then again, this is the first day haha
22 April 2018
Press: 100x5, 120x5, 135x5
Deadlift: 135x5, 185x5, 225x5
Chin-Ups: Bx2x5, 45x3, 70x3, Bx10
Hanging Leg Raise: 50 reps
Band Pull-Aparts: 50 reps
Exercise Bike: 15 minutes HIIT
Cutting has commenced, folks!
24 April 2018
Agile 8
Shoulder Dislocations: 3x10
Box Jumps: 4x2
Romanian Deadlift: 95x10, 135x3x10
Hanging Leg Raise: 50 reps
Barbell Curl: 45 lbs x 50 reps
Lunges: 50 reps per side
Exercise Bike: 20 minutes HIIT
26 April 2018
Bench Press: 95x8, 135x5, 185x5, 205x5, 215x5
Close-Grip Bench: 155x15
Dumbbell Overhead Press: 50x6, 60x8,7
Chin-Ups: 4x12
Band Pull-Aparts: 100 reps
Exercise Bike: 25 minutes HIIT
27 April 2018
Agile 8
Shoulder Dislocations: 3x10
Box Jumps: 4x2
Deadlift: 135x10, 185x5, 225x5, 285x3
Hanging Leg Raise: 50 reps
Back Extension: 50 reps
Dips: 3x10
Pistol Squats: 3x5
Exercise Bike: 25 minutes HIIT
29 April 2018
Agile 8
Shoulder Dislocations: 3x10
Box Jumps: 4x2
Press: 95x5, 115x5, 135x5, 145x4
Incline Bench: 95x8, 135x8, 155x5, 185x4
Chin-Ups: 50 reps
Band Pull-Aparts: 50 reps
Exercise Bike: 25 minutes HIIT
Tweaked my wrist on the fourth rep of 145. I might buy some wrist wraps to prevent this sort of thing.
30 April 2018
Shoulder Dislocations: 3x10
Yoga for Weightlifters (30 minutes)
1 May 2018
Agile 8
Shoulder Dislocations: 3x10
Box Jumps: 4x2
Squat: 95x10, 135x5, 155x5, 185x5
Box Squat: 135x2x10
Hanging Leg Raise: 50 reps
Dips: 3x10
Chins: 3x10
Exercise Bike: 25 minutes HIIT
Just read the T Nation article on the 5/2 diet. Seems pretty legit. I’m going to keep that diet in my back pocket for when my fat loss slows or for when I want to try something different. It also seems like it would be good for not accruing too much fat in a maintenance phase.
If anyone has done it who is reading this, please feel free to talk about your experience.
Looks good. I may try it if what I’m doing doesn’t work well…I’m just cutting carbs back some and calories back on non workout days… I’ll keep up with your progress
Sounds good! I recorded before pics, a skin fold measurement, and weight before my cut, so I should have some data after I make some progress.
3 May 2018
Agile 8
Shoulder Dislocations: 3x10
Box Jumps: 4x2
Bench: 95x10, 135x5, 185x5, 205x3, 225x3, 185x3
Romanian Deadlift: 95x10, 135x3x10
Chins: 50 reps
Dumbbell Press: 50x6, 60x3x6
Exercise Bike: 25 minutes HIIT
Folks, I had a minor fuck-up today.
I am in the throes of exams, and I decided to have a treat to enhance my studying capabilities. Then another. And another. Soon I was well on my way to a 2500-3000 calorie binge. I probably destroyed the last 4 days of progress.
5/2 diet, here I come. I’m gonna cut this shit off quick. I might lose some muscle and strength, but I want to get this fat off. I weighed 190 (with all my clothes on at the gym) after my workout, so the progress isn’t bad, but I’m going to do a nice steep caloric deficit on 2 days from now on.
Don’t beat yourself up. Did it help the studying?
Haha definitely. I was going to have to do the studying anyway, but the “cheat meal” felt pretty good. It’s just the ramifications of the cheat meal that I don’t like.
I’m excited to try out the 5/2 diet because I think with my personality, I can be pretty strict about 90% of the time. I’m very all-or-nothing with things, so this seems like my type of diet.
BTW I’ve been thinking about your family and hoping that everything will be okay.
You see those two days a week are non training days and not back to back…
Yep! One will probably be today. I’ll be taking two exams (8-10:30 and 11:30-2) and then driving to my dad’s graduation, so today should be a perfect time to start.
How’s the hammy holding up?
It loosened up the next day and feels fine. I don’t think there is any strain or pull just a weird cramp.
Good! Eat some steak for me. Haha
6 May 2018
Agile 8
Press: 95x5, 115x5, 135x5x3
Incline Bench: 135x5, 185x3, 135x3x10
Chin-Ups: 10x5
Pistol Squat: 20 reps per side
Hamstring Curl: 8x10
Exercise Bike: 25 minutes HIIT
I got home from college yesterday night, and I’m back in the gym in my hometown. This one is a lot more fun than my college gym. We’ve got several strong guys too - one 70 year old man who still benches 350 and deadlifts 500 and a couple of 400+ benchers. I hardly ever see people squatting though. Just a steady diet of deadlifts and bench presses.
My brother just started a Dan John mass program, so he’s having a great time with that. I’m thinking he will have good results from keeping things simple.