Looking for a check\advice....

CarlKRobbo

Hi all, Just looking to think out loud, if anyone spots anything I'm doing wrong then please feel free to say so......

So, I joined a while ago. Made progress, and then got injured. The injury hit my daily life, to the point I could not even get a shower pain free, and could not load the bar, let alone lift. I screwed up, let it all get to me, and stopped lifting\training\eating, Bodyfat climbed back up to 19\20%, Waist climbed back to a 37" bordering 38"!

I'm recovering from injury still (Left shoulder), but it's a LOT better, and only limiting on a few gym movements. Still undergoing physio....

So, About 3 weeks ago, I got back into the gym. (I compete in powerlifting in the UK, so weight ranges from 87KG-93KG. Current weight is 92KG).

I crunched the numbers as follows: I'm 33, 5' 6". I lift 5-6 days a week, and Cycle to\from work 5 days a week (3 Miles, average 12-15MPH). I throw in some small cardio at the end of 2/3 sessions a week. I used IF Calc to run the Macro's, and set them to 3250 (IF Calc had me at 3275-3400 depending on the different formula). The fat split below is recommended by a few I know that compete (Were not talking average guys here, were talking IPF (RAW) world championship Medalists!)

I've amended the calorie split this weekend, as my carbs were always being blown (25-50g BTW, and Fat was Hugely under (40-60g). I now take in 45% carbs\25% Protein\30% fat.

My new goal, is to maintain, but clean up the diet. I've ate clean for the last 3 weeks now, so well on the way for that, in fact that's the longest I've gone without caving to a high carb\fat snack!

I'm also looking to slowly shrink this gut down, So I'm running a -500 deficit on weekends. The rest of the week is in my diary, has been 3100-3400. It's worth noting, I lift in the mornings (7am) so I will, at times, have a higher carb evening the night before.

The final note is competition. My Next comp is the end of November, so my training is tailored around that. I'll be working in 1\3RM range soon.

I know my way around the gym, and the strength training side, my weakness has always been diet, hence my reason for posting, logging...

RaspberryTickleChicken

hmmm sry to hear about your injury!

I think you'd see a more robust result if you increased the protein & reduced the carbs - especially since you are a serious lifter. Protein builds muscles no? (I think I've heard that somewhere).

As to how to reduce the craving for the 'high carb/fat snack' the simplest thing is to not stock the usual suspects at home. And if the gym has it don't bring cash or credit/debit card so that you can't buy it as a post workout reward.

By making the 'high carb/fat snack' less accessible or at least more inconvenient to have on a whim will hopefully help reign in the frequency.

Hope that helps!

dopeysmelly

Maybe try the Eat, Train, Progress group? They are very helpful/knowledgeable.

Sorry to hear about the injury. I did my knee in a few months ago. It was so frustrating not to be able to do anything, I wanted to scream.

CarlKRobbo

Thanks for the replies....

I'm at 1g per lb for protein, so that's high enough. Yes, it builds muscle, but not really much need for more than that....

I tried low carbs once.. Was not good..... I do reduce them on rest day(s), but not drastically. There are also required to fuel my workouts, and play a part in recovering from them.

The snacks have been good - I've had 2 in 4 weeks, so cravings pretty much gone on that one. I have homemade healthier snacks at home anyway

Injury recovery is still going on, but able to do a lot more.. Yes, it was\is frustrating - I still can't reach the top shelf of my fridge lol!

As for the group, I've joined that recently, Reading up so far seems to suggest I am on the right track, weigh in is not till next week, so I'll know how it's going more then

SideSteel

In my opinion:

Your protein is high enough as is. Given that you're still on the tail end of injury recovery, if you're planning on competing next month I would just use the next 4 weeks to eat at or very near maintenance, focus on training and being careful of your shoulder, and sort out your body-fat goals post-comp.

If anything it should be easy to stay in the 93kg weight class using your current strategy without having to do anything drastic leading up to the comp.

SideSteel

I should add, that while I think it's great for you to focus on eating mostly nutritious foods (and a few treats here and there), you're best off getting into a calorie deficit to start reducing fat stores. In the long run you're probably better off (post competition) reducing cals a bit further and bringing fat stores down for a stretch of weeks.

CarlKRobbo

Thanks SideSteel..... All pretty much what I'm doing..... I'm hitting around the 3100-3400 mark at the moment, so should be around maintenance, shall find out next Monday....... Will look to stay there until comp is done (30th Nov).

Training is planned around 3 x physio first, Squats twice a week, deadlifts Once, then rotate the last 2, Heavy\Light\Heavy, Light\Heavy, Light etc....

I've planned to change up training a little bit after my comp... I'll deal with that in more detail after the comp though