Cutting & bulking

ToM_KeTo

Hey everyone. Im in desperate need of some advice. Im 28, 5'9 and weigh around 202 lbs. Although I have been lifting on and off for a few years, I'd still consider myself a novice and I'm now at the point, were I want to make some real, hard progress. I am quite endomorphic in build and have real trouble stripping away fat. I have been back weight training for 3 months now, pretty much 7 days a week and ending most sessions with a 20 minute HIIT session on the treadmill. I am watching my diet and using protein suppliments 2-3 times a day.
Although I seem to be losing fat when I do a mirror check, I cant help but feel like I should be losing more, quicker. Is there any advice anyone could give me on this, or am I expecting too much too soon?? Cheers guys & girls. P.s Ignore the name, I am no longer on the ketogenic diet.

Chieflrg

Why do you feel you should be losing more?

How big is your calorir deficit?

What us your weight loss on average the past 3 months?

psuLemon

ToM_KeTo wrote: »

Hey everyone. Im in desperate need of some advice. Im 28, 5'9 and weigh around 202 lbs. Although I have been lifting on and off for a few years, I'd still consider myself a novice and I'm now at the point, were I want to make some real, hard progress. I am quite endomorphic in build and have real trouble stripping away fat. I have been back weight training for 3 months now, pretty much 7 days a week and ending most sessions with a 20 minute HIIT session on the treadmill. I am watching my diet and using protein suppliments 2-3 times a day.
Although I seem to be losing fat when I do a mirror check, I cant help but feel like I should be losing more, quicker. Is there any advice anyone could give me on this, or am I expecting too much too soon?? Cheers guys & girls. P.s Ignore the name, I am no longer on the ketogenic diet.

How much are you losing per week because if you are struggling to lose weight, it's not because you are an ectomorph, it's because your calories aren't controlled as much as they should be. Also, why are you exercising that much? You really need adequate recovery, and if you are doing HIIT + lifting 7 days a week, all you are doing is pounding your muscles. Can you provide some details on your diet? Also, you can probably scale back on the protein. At 200lbs, you probably only need 150g per day.

If you are struggling with making progress in the gym, it's probably because you are following a ineffecient program. If that is the case, I would suggest getting on a well designed structure program, like: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1


ps - if you want to change your username, you can do it in your settings. Each person can do it once. If the want one outside of that, you can reach out to an admin.

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ToM_KeTo

@Chieflrg I just personally dont feel like Im losing the fat excess quick enough and that maybe I am doing something wrong? Im getting about 1800 calories a day and was over 15 stone when i started, 3 months ago. So weight wise I really havent lost that much I dont think, but I have been putting that down to muscle gain and sacking the scales off and just doing mirror checks instead?

ToM_KeTo

@psuLemon Ive been aiming for 1 lb per week but it hasent always been consistent. I have pretty much just been eating some form of meat and a stack of vegetables for each meal bar breakfast when i will have a protein shake. I guess I have been training that much because i became impatient and figured the more i train the quicker i will reach my goals... cheers for the link i will check it out :-)

ToM_KeTo

@filbo132 cheers for the advice mate i will check that app out and research my TDEE.

psuLemon

ToM_KeTo wrote: »

@psuLemon Ive been aiming for 1 lb per week but it hasent always been consistent. I have pretty much just been eating some form of meat and a stack of vegetables for each meal bar breakfast when i will have a protein shake. I guess I have been training that much because i became impatient and figured the more i train the quicker i will reach my goals... cheers for the link i will check it out :-)

Get control of your calories by logging and using a food scale. You'd be amazed by the results once you get that down.

Also, look into getting on a structure lifting program (3-5 day) where you hit each major muscle group 2-3x a week. And then on your off days, do some cardio/rest.

ToM_KeTo

@psuLemon ill definately do that. Im going to have a look into my TDEE as suggested by @filbo132 and make more of an effort to track my calories. Ill also have a word with a trainer at my gym and see if they can put together a programme for me instead of following my own. Cheers for the advice it is greatly appreciated.

psuLemon

ToM_KeTo wrote: »

@psuLemon ill definately do that. Im going to have a look into my TDEE as suggested by @filbo132 and make more of an effort to track my calories. Ill also have a word with a trainer at my gym and see if they can put together a programme for me instead of following my own. Cheers for the advice it is greatly appreciated.

Are you working with a trainer to address your specific goals? If so, hopefully, it's focused around the 4 primary lifts in a rep range/scheme that is appropriate.

ToM_KeTo

@psuLemon no at the moment im not, I have just been following a programme I put together myself. But I will talk to a trainer about my goals and see if they can put together a programme based on them. Trouble is i know i want to strip fat and build muscle, but I dont really know what ideal bodyweight I am aiming for to be honest.

psuLemon

ToM_KeTo wrote: »

@psuLemon no at the moment im not, I have just been following a programme I put together myself. But I will talk to a trainer about my goals and see if they can put together a programme based on them. Trouble is i know i want to strip fat and build muscle, but I dont really know what ideal bodyweight I am aiming for to be honest.

I would take a look at the link I posted. There are a lot of good programs in the beginner section that can get you started. Often, they are a much better design than what local trainers can program too. StrongLift/Starting Strength are some really good beginner programs. Personally, I am following Bigger Leaner Stronger and I love it. It's fairly basic and they have a 3,4,5 day routine that you can follow.


And I won't push a weight goal. I personally aim for a specific body fat range/look. If you are seeing body improvements, then you know you are in the right direction. So I let weight fall out.

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