I currently try to lower my (big) body fat percentage of around 20%.
weight: 93 kg
1800-2200 kcal / day
2g Protein / kg bodyweight
I do not cut down carbs or fat as long as I stay in the calorie and protein regime because of my exercise (see below). I eat clean (if necessary I can post the food log, but usually I eat low-fat minced meat and turkey breast with grilled veggies, on "cardio" days also sometimes small portions (80g) of rice and potatoes)
Lifting 5 times /week
Lifting 4 times /week
construction working for 2 days
Lifting 3 times/week
Muay Thai 3 times/week
My weightlifting schedule consists of 3 different days of nearly only complex whole-body movements (front squat, squat, DL, bent over row, kroc rows, dips, bench press, pull ups, etc.).
I keep a diet log and have one to two cheat meals a week. Also i drink several beers on saturday.
The reason I post this is, that since I started that routine, I GAINED weight, and I cannot find the reason why.
I guess I didn't gain that much muscle in those 2 weeks to compensate the weight of the lost fat, and I also don't think that one slice of cake a week and 4 beers make up my caloric deficit the rest of the week.
I don't mean to be impatient, but after 3 weeks, there should already be measurable weight loss I guess...
Does anybody have a clue?
thx in advance!