So I need some help. From a lifting perspective, I’m right on the edge between novice and intermediate (this is just background material).
Now, I’m ~210 pounds (I weigh myself in kg, and I was 93.6kg this morning after bleeding the lizard), probably around 20% bodyfat, 5’9" (or 177cm) and I’ve made an arbitrary decision to get lean before I start adding bulk. I’m not “big”, I’m not really “fat”, but I sure as hell am not slim. I wear 34" dress pants, but they aren’t, uhm, loose. Arms are 16.5" cold, calves are 17.5" cold, and waist, at the widest part, is 41" (104 cm).
So since I’m not a competitive bodybuilder, but more someone who wants to look good nekkid, I’ve decided to cut down to a respectable waist before trying increase size again. Is this the way for maximum gains? No, of course not, but I’d rather have a 30" or 32" waist, 10% bodyfat, and be lean and muscular than have 18" arms but be a sloshing sack of lard.
My diet is keeping it under 2,000 kcals using a lean-gains approach. I lift fasted at ~11am (with 10 grams of BCAAs taken 20 minutes prior to lifting), eat lunch, and eat dinner. My mid-afternoon snack is a whey protein shake in water. I also take a whey protein shake with lunch (post workout) and with dinner.
My lifting routine is based on kingbeef’s starter routine. I do chest, back, legs, shoulders, and arms, Monday through Friday, with the weekend off.
The reason I’m asking for advice is due to my limitations.
- I’m a type 1 diabetic, so I inject insulin
- Because of (1), I need to limit my carbs. I’ve found meals which are high in protein, and moderate in fat and carbs are easy on my blood sugars, as long as I only eat until I’m not hungry, rather than eating until I’m full.
- Two weeks into this, I’ve already noticed a drop in strength. But not in weight. How much of weight loss will be determined by insulin, I don’t know.
- I can’t exercise more than 5 times a week, but I do walk alot. Maybe 10 - 12 miles a week.
So can anyone help me understand why my weight hasn’t dropped in two weeks with me being VERY careful about diet? I measure everything, even the pat of butter I cook my whatever in. My calories are always sub 2000 (I was previously at 2800 a day).
Is there a better program than a 5 day split to preserve muscle while cutting?
Did I miss anything?