I’ve been lifting for fat loss for the last 7 months, in that time i’ve lost 99lbs (trust it to be there). First two months I followed a very silly split routine (stupid in terms of it wasn’t ideal), but I poured every ounce of effort into my workouts. Currently 105.7kg (233lb) @ 23.2% body fat (according to electrical impedance machine at the gym, where they stick little electrodes on feet and hands, not as good as calipers, but better than the coin op drug store ones!)Was 134kg 36.4% in September, lost about 4.5kg of LBM in that time.
For the last 5 and a half i’ve been doing full body weights 3x a week and HIIT/Cardio twice more.
My routine is currently
Squat or Deadlift alternate each W/O
Pull Up/Inverted Row superset (I can only manage 3-4 WG Pulls, so I do as many as possible then IR’s to make up at set of 10)
Push Press/DB Shoulder Press.
Ab work-Laying leg raise w/Med Ball (arms and legs meet in the middie), planks and Dead Bug (+variations)
Might throw in some bicep/tricep iso work, but it’s not imperitive at this stage.
10x1 min intervals on rowing machine (45s hard/15r)
10x DB Swings on each arm (30s rest)x10
10x DB Snatch on each arm (30s rest)x5
Tabata Sissy Squats.
I used to Squat and DL in the same session, but when I started pushing myself heavier, I found I couldn’t handle both in one W/O. Thrown out some exercises, like Incline DB Press as the gym I use has missing DB’s (30kg…then 36kg) and I prefer Flat BB bench. Lateral Raises went as it wasn’t my delts holding me back! I used to use an assist for Pull Ups and Dips, now do bodyweight.
For now, progress seems to have stalled. I havent lost a dickie bird for 2 weeks, although the mirror tells me i’m leaner, but then we have a habit of seeing what we want in the mirror. (veins a little more pronounced in wrist and forearm when I clean the bar up for shoulder pressing, the viceral fat on my belly has changed shape). Perhaps a little water weight, as i;ve had my tuna in brine and 2 tortillas yesterday, i bloat quite nicely on carbs, but had no other options.
Typical Diet is
Pre Breakfast:2 HOT-ROX Extreme /3 BCAA
Breakfast:2 eggs, one wholemeal toast, double scoop protein shake (Reflex Peptide Fusion. Biotest is a nightmare to find in the UK) 2x Flameout
Snack:100g tuna in water, cucumbers
Lunch:250g chicken salad, dressed with EVOO
About 1330:2x HOT-ROX Extreme
Snack:100g Tuna in water, cucumbers
Pre W/O: 3x BCAA
PWO:Whey Protein shake, 3x BCAA
Dinner:Lean meat (Steak/Chicken) or steamed fish, with steamed/roasted veggies, 2x Flameout
Snack:Handfull Almonds w/double scoop protein shake, 3x BCAA
When I last added everything up, there was about 260g protein, 2200-2300 kcals a day. I’ve forgotten the carb and fats breakdown, but I try and make sure I get as much good fat as possible, and keep carbs sensible, mostly from veggies, except the slice of bread in the am.
I’m planning on weighing in again tomorrow evening, and hope to have shifted some water weight if it is that, but to be honest the routine i’m doing is getting pretty boring. I was thinking about changing to do 8 weeks on the Waterbury Summer Project as a new stimulus.
To set this up I was considering the following
Tomorrow: HIIT as normal
W:High Rep machine weights session, just to do something.
F:Set rep maxes relevant to the program
Sat:HIIT as normal
Any issues that you can see with that? I’ve read an awful lot over the last 6 months, and think that should do things. Would you even recommend a change after 2 weeks of no scale change? I’ve got a tiny bit stronger, but not sure that its significant when I was losing 3lbs+ a week before and have now stalled to nothing.