Hi. I need some help. First, I will tell about myself.
So I have been training for about a year now. I started out with a moderately low level of bodyfat, maybe 13%. I started ‘bulking’, but when I look back I realize I did so many things wrong. I ate way too much (and too many carbs), and I kept switching routines. I also trained like a pussy. So eight months down the line I gained practically zero muscle, some strength (but not a whole lot), and a bunch of fat.
I would say I am now in the mid 20s in bodyfat percentage.
About 4 months ago I realized enough was enough, and that I really needed to lose fat and gain muscle. I cleaned up my diet how I could (I was already eating clean, so I lessened my carbs) and I lowered my calories somewhat and then I started doing Rippetoes. I also do cardio 3x a week for 45 min per session.
I am very frustrated because nothing changed, if anything I am even FATTER now. I have more stretch marks. I am so damn angry. I want so badly to lessen my bodyfat and pile on muscle. I know this takes many years of effort but I just feel like I am getting nowhere. I don’t even look like I have ever seen a gym.
I am scared of eating less because I already have a very slow metabolism, and I don’t want to destroy it completely.
So, I have done a lot of reading and this is what I want to do. I want to re-start my metabolism, and try and gain muscle while lessening my body fat. This is the split that I have come up with:
Incline Bench Press 4 sets [first 3 sets 8, last set 3-5 reps]
Dips 4 sets max reps
DB Shoulder Press 3 x 6-8
Skullcrusher 2 x 8
Back Squat 4 sets [first 3 sets 8, last set 3-5 reps]
Leg Curl 4 sets [first 3 sets 8, last set 3-5 reps]
Leg Press 3 x 8-12
Calf Raise 3 x 8-12
Rack Pull 2 sets [first set 8-12, next set 4-6 reps]
Pulldowns 4 sets [first 3 sets 8, last set 3-5 reps]
Cable Rows 3 x 8-12
DB Curl 3 x 8
Saturday: Repeat sequence, so each muscle gets hit every 4-5 days
I will still be doing cardio on my off days, for 45 min per session.
After doing a low volume program like Rippetoes with blah results body image wise (but good strength results) I figured I need higher volume and I needed to bump my training to four sessions a week.
Ok, so diet wise, I want to keep it simple.
1)I eat five meals a day.
2)Keep an emphasis on lots of protein, getting as much of it as I can.
3)Fill out the rest of my meal with veggies.
4)Restrict carbs to breakfast, midday and post workout.
This is an example of my diet at the moment:
Meal 1) Oats, protein shake, cottage cheese, strawberries
Meal 2) Chicken, eggs, broccoli, tomatoes
Meal 3 PWO) Beef, eggs, rye bread, red pepper, broccoi, orange
Meal 4) Tuna, cottage cheese, cucumber, celery
Meal 5) Cottage cheese, lettuce
I plan on upping my calorie intake. Will this improve my metabolism? Or will it just make me fat?
The last year has been a roller coaster of frustration and let-down. I just want some guidance. I know there are some very knowledgeable and experienced lifters here. I would really appreciate your opinions on this. I want your thoughts on whether this revamped diet and emphasis on lots of heavy lifting will fix my body, or if I will just end up obese.