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Where to from here?
jo_marnes
Posts: 1,601 Member
This is a bit long winded (apologies) but I need some guidance.
Back in Feb I started a new lifting program (having done NROL and attempted stronglifts but injury issues prevented progress). My PT designed it, the focus was essentially similar to stronglifts but with less squats and more upper body focus (as this was my weakest area). Pt said to eat more cals so I did - 2200 per day (on a 40:30:30 macro ratio). I was concerned about fat gain and thus had my body fat % measured to get a starting point (18.5% by skinfolds).
During the past four months I have seen strength gains but have been plagued by injuries. An old gluteal issue stopped squat progression and a month ago developed tendonitis in my ankle from high impact cardio (I do combat twice per week when able). I got my measurements all done again last week - I have gained weight (up 2kg) and yet my body fat % has fallen to 16.9%. On the surface, this is awesome - lean muscle gain despite injuries AND strength gains in a lot of areas.
My only issue is what now? I still want to gain muscle.... but I'm feeling kinda chunky. I'm towards the upper end of where I am comfortable with weight. I know I have only gained 2kg, but in the past 2-3 years I am now 8kg heavier than I was. HAPPY to be this weight when it is muscle, but I'm not as defined as I want to be eventually. I am also struggling with cardio with my ankle tendonitis. I am unable to do my 'usual' cardio, can't run, jump, bounce etc on it. Which is very frustrating. So as a result, despite walking etc instead, I know I am burning less cals now than I was previously. Questioning whether I need to reduce my daily cals because of this? Should I still continue to try and bulk? When do you know when to start cutting? Never eaten over maintenance before now so it's all new. I don't want to get back to a place where I am struggling to lose weight (have lost 25kg from my starting point on this journey... now gained back 8kg since lifting). I enjoy eating.... but don't want to just gain fat because I can't do the cardio elements I'm used to doing.
Can anyone see a straightforward direction? Can't seem to see the wood for the trees at the moment! Much appreciated all xxxxxxx
Back in Feb I started a new lifting program (having done NROL and attempted stronglifts but injury issues prevented progress). My PT designed it, the focus was essentially similar to stronglifts but with less squats and more upper body focus (as this was my weakest area). Pt said to eat more cals so I did - 2200 per day (on a 40:30:30 macro ratio). I was concerned about fat gain and thus had my body fat % measured to get a starting point (18.5% by skinfolds).
During the past four months I have seen strength gains but have been plagued by injuries. An old gluteal issue stopped squat progression and a month ago developed tendonitis in my ankle from high impact cardio (I do combat twice per week when able). I got my measurements all done again last week - I have gained weight (up 2kg) and yet my body fat % has fallen to 16.9%. On the surface, this is awesome - lean muscle gain despite injuries AND strength gains in a lot of areas.
My only issue is what now? I still want to gain muscle.... but I'm feeling kinda chunky. I'm towards the upper end of where I am comfortable with weight. I know I have only gained 2kg, but in the past 2-3 years I am now 8kg heavier than I was. HAPPY to be this weight when it is muscle, but I'm not as defined as I want to be eventually. I am also struggling with cardio with my ankle tendonitis. I am unable to do my 'usual' cardio, can't run, jump, bounce etc on it. Which is very frustrating. So as a result, despite walking etc instead, I know I am burning less cals now than I was previously. Questioning whether I need to reduce my daily cals because of this? Should I still continue to try and bulk? When do you know when to start cutting? Never eaten over maintenance before now so it's all new. I don't want to get back to a place where I am struggling to lose weight (have lost 25kg from my starting point on this journey... now gained back 8kg since lifting). I enjoy eating.... but don't want to just gain fat because I can't do the cardio elements I'm used to doing.
Can anyone see a straightforward direction? Can't seem to see the wood for the trees at the moment! Much appreciated all xxxxxxx
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Replies
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Do you agree with the body fat assessment?0
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Umm no, not 100%. I think that's low, but not by too much. I am lean. By the pics you see online of comparable bodies, I'd put myself in the 18-21% range (current). The change in body fat is more likely to be accurate (regardless of actual figures) as it was measured by same person who does the skin folds regularly and measures them all out according to landmarks on the body. I know skin folds are notoriously inaccurate, but I was more looking at the change rather than concentrating on hitting a particular % target.0
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bump0
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The part that I'm confused about, is that your numbers indicate that you have gotten leaner. But you claim to feel fatter.
Can you explain further?0 -
My weight is up, so I likely am bigger, whether it is fat or muscle I don't know - although the body fat measurements would suggest it is probably muscle (or both).
I am coming from a background of having a lower body fat % than I currently have, so it makes sense that if I gain, I will feel bigger. I come from a skinny-with-no-muscle body type having lost 25kg in the past (with no strength training). Got too skinny, was at an unhealthy low body fat % (amenorrhea etc) so changed my cardio focus to strength training about 3 years ago.0 -
Tagging.0
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Update - had a DEXA today. 20.8% body fat0
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So you had pretty much figured out your % on your own. Your earlier post was between 18 and 21. Good job on knowing your body, not everyone can do that.0
This discussion has been closed.