I started to workout last September 2017(before pic) I’m 31 years old, I used to be athletic till I was about 25 years old, then a lot of stuff happened in my life which led me to stop going to the gym for the next 5 years. As you can see in the before pic I was just fat 109kg (240 lb) 1.83 m (6 ft) tall.
I followed a high protein diet with low carbs (5 meals a day) for the last 6 month, at the first 3 month I didn’t calculate much my total calories intake I was just concerned about the food quality, next 3 months I started calculating my calorie intake still high in protein (240g on training days and 190g on non-training days) carbs 80g on training day 60g on non-training day, fats 70g on training days and 50g on non-training days, and this what it got me (limited cardio done).
Right now I’m 104kg (229lb) with bf around 25%. My main goal is to build more muscles and reach 15% bf even I’ll be satisfied with 18%, that’s why I started to cut protein to 220g on training days and 170g while keeping the same for the carbs and fats. The first thing I noticed was I’m losing my strength more than losing fat, which let me wonder if I’m doing it right.
I would much appreciate if someone can direct me to the right direction, as I’m kind of lost here.
Thanks in advance.
That’s only about 1900 calories on training days and 1450 on non-training days. Ridiculously low for a 240-pound man who lifts weights.
That’s a great way to burn muscle and it’s precisely why you lost strength. Reduce carbs or fat, not protein.
What does your training look like? The days, exercises, sets, and reps. Cardio frequency and intensity?
As for diet, this basic carb cycling plan would be a much better way to go, rather than what you’re doing.
Congrats on your progress so far man. Keep an open mind and stay committed.
I really appreciate your reply. I train 4 days a week. I’ve been on the following training for 2 weeks now
Tuesday: chest and back
TRI-SET
Wide-grip pull-ups: 4 sets to failure
Cable pull-over: 4 sets 15 reps
Seated cable rows:4 sets 15 reps
TRI-SET
Cable Lat pull-down: 4 sets 15 reps
T-bar rows: 4 sets 15 reps
cable cross over: 4 sets 15 reps
TRI-SET
Dumbbell bench press: 4 sets 12 reps
Incline dumbbell press: 4 sets 12 reps
Dumbbell flies: 4 sets 12 reps
TRI-SET
Bench press: 4 sets 12 reps
Cable crossover: 4 sets 15 reps
Decline dumbbell flies: 4 sets 12 reps
I take Wednesday off. I hit back at Thursday: legs
TRI-SET
Barbell squat: 3 sets 15 reps
Leg press: 3 sets 15 reps
Leg extensions: 3 sets 15 reps
Super-set
Stiff-legged barbell dead-lift: 3 sets 15 reps
Leg curl: 3 sets 15 reps
Walking lunges
3 mins
Friday: arms
TRI-SET
EZ bar preacher curl: 4 sets 15 reps
Forehead curls: 4 sets 15 reps
Hammer Curls: 4 sets 15 reps
TRI-SET
3-way skullcrusher: 3 sets 60 reps
Close-grip preacher curls: 3 sets 30 reps
Cable triceps extensions: 3 sets 30 reps
Saturday: shoulders
regular set
Arnold press: 4 sets 20 reps
TRI-SET
Standing dumbbell military press: 4 sets 20 reps
Side lateral raise: 4 sets 20 reps
Front dumbbell raise: 4 sets 20 reps
Regular set
Barbell shrug
2 sets 20 reps
Abs roll
4 sets 25 reps
Beast mode.
What exactly are you eating? Veggies? Processed food (including anything from a restaurant or fast food)?
Thanks Zack. thats what I follow on training day
meal 1: Whey + fats + oats + creatine
meal 2: chicken breast + pasta/brown rice + veggies + few almonds
meal 3: tuna can + apple + creatine
meal 4 (pre-workout): whey + oats + peanut butter
BCAA while training
meal 5 (post-workout): whey + oats + fats + creatine
meal 6: 1 whole egg + 1 whites + yogurt
non-training day
meal 1: Whey + fats + creatine
meal 2: chicken breast + pasta/brown rice + veggies + few almonds
meal 3: tuna can + apple + creatine
meal 4: protein + carbs + fats (not consistent as the others)
meal 5: 1 whole egg + yogurt
Please advise if i need to modify anything
That’s not bad, but what are the quantities? How much chicken, how much yogurt? First glance that does not appear to be enough. It’s a huge hassle but worth it. Also no veggies! Gotta get them in.
training day
meal 1: Whey 25g + fats 15g + oats 10g + creatine
meal 2: chicken breast 60g + pasta/brown rice 20g + veggies + 5 almonds
meal 3: tuna can 40g + apple 20g + creatine
meal 4 (pre-workout): whey 25g + oats 10g + peanut butter 15g
BCAA while training
meal 5 (post-workout): whey 50g + oats 10g + fats 15g + creatine
meal 6: 1 whole egg + 1 whites + 2 yogurts (pro 8g + carbs 13g + 3g fats)
total: protein= 220g , carbs= 80g , fats= 70
non-training day
meal 1: Whey 25g + fats 10g + creatine
meal 2: chicken breast 60g + pasta/brown rice 20g + veggies + 5 almonds
meal 3: tuna can 40g + apple 20g + creatine
meal 4: protein 50g + carbs 10g + fats 10g (not consistent as the others)
meal 5: 1 whole egg + 1 yogurt (pro 4g + carbs 6g + 1.5g fats)
total: protein= 185g, carbs= 60g, fats= 50g
So approx 1830 on training day, 1430 on non training days. My grandma eats more and is leaner than you.
You’re in starvation mode. Your weight x 10 should be minimum daily calories, and you’re well below that. I see you’re avoiding carbs, huge mistake. Start eating 1/pound you weigh for a while or increase the fat by a lot.
Also start lifting heavy or drop the creatine entirely, it’s a waste
Ok I can do that, but wont that slow my fat loss rate
What do you have to lose?
I’m 25% bf, lets say I want to reach 18%
I mean what do you have to lose by eating more?
Not eating enough will slow your fat loss rate to a grinding halt. In starvation mode your body holds onto that fat. If you want to progress you gotta change.
Read up on carb cycling asap and good luck! @Chris_Colucci gave you a money link.
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