Can't keep up with my clean calorie intake
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piperdown44 wrote: »DrummerGavin wrote: »So if I continue my lifting routine of 3 days a week (full body push pull push week one and pull push pull for week two) at a high intensity and supplement properly... when is it realistic to expect real growth? I understand that everyone is different and there are countless variables but still.
It's hard to know as there are so many variables. Age, gender, previous lifting experience, hormone profiles, lifting program etc.
It's a good idea to track weight AND measurements. Reassess after a period of time. 1/2 the year I use powerlifting for reassessment (how much have my lifts increased, during bulk) and the other 1/2ish is scale and measurements when I'm dropping down bodyfat (leaning out).
I will start taking measurements! I've just started working on a personal training certificate via ISSA and am going to use my own body first to learn from. This community is very helpful in getting me started and I know I have a lot to learn but there is so much info out there I really needed a jump off point. Thanks again!1 -
I've been pyramiding 12,10,8,6 with a 60 second rest between then cutting my max weight to 60% and doing a last set of 12 after a 2 minute rest. Recently I've tried the 10x10's at about 70% max and really liked it (makes workouts about an hour and 40!!). I've also done heavy days (max 3-5 reps and 4-5 sets). I actually blew out a rib cartilage a couple weeks ago on a 600lb leg press (last set). I'm still finding my way and learning. I guess that'll never stop0
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DrummerGavin wrote: »I've been pyramiding 12,10,8,6 with a 60 second rest between then cutting my max weight to 60% and doing a last set of 12 after a 2 minute rest. Recently I've tried the 10x10's at about 70% max and really liked it (makes workouts about an hour and 40!!). I've also done heavy days (max 3-5 reps and 4-5 sets). I actually blew out a rib cartilage a couple weeks ago on a 600lb leg press (last set). I'm still finding my way and learning. I guess that'll never stop
That'll work if you have the time to devote. How has day after been? That's a good amount of volume. If I do that much volume, I am wiped the next day but I'm 66. I usually do a warm up set and 3 pyramided work sets. I'm not too arbitrary on rest although I t's usually at least 1 minute. I kind of let my body tell me when the ATP is ready. Can be as much as 2 minutes but I want to make sure to optimize that set.0 -
zachbonner_ wrote: »nah you can eat whatever you want. eat less cals than you burn and you will lose fat no matter what.
For weight loss, not for lifelong health. Or at least that's my understanding. I have to admit to not being the most in-the-know person on here, and there a lot of people on this site who are absolute experts, no sarcasm intended whatsoever.
I've always thought that, sure, you could lose weight eating only butter, or only beef, or only chips, or pick something, so long as you follow CICO. I agree with a previous poster who encouraged you to hit your macro and micronutrient goals, then everything else is whatever you want. Still, I'd be hesitant to make the rest of it purely ribeye steaks or pizza or buffalo wings (again, I am far from expert).
That said, I have adult beverages every night and I'll be god damned if I'm going to stop eating cookies and pizza.1 -
DrummerGavin wrote: »I've been pyramiding 12,10,8,6 with a 60 second rest between then cutting my max weight to 60% and doing a last set of 12 after a 2 minute rest. Recently I've tried the 10x10's at about 70% max and really liked it (makes workouts about an hour and 40!!). I've also done heavy days (max 3-5 reps and 4-5 sets). I actually blew out a rib cartilage a couple weeks ago on a 600lb leg press (last set). I'm still finding my way and learning. I guess that'll never stop
That'll work if you have the time to devote. How has day after been? That's a good amount of volume. If I do that much volume, I am wiped the next day but I'm 66. I usually do a warm up set and 3 pyramided work sets. I'm not too arbitrary on rest although I t's usually at least 1 minute. I kind of let my body tell me when the ATP is ready. Can be as much as 2 minutes but I want to make sure to optimize that set.
I've been really good the following day. I actually get pissed when I'm not sore or a bit tight. It makes me feel like I didn't push hard enough. Before I started incorporating full body my workouts (push or pull) were about 55 min - 105 max. Since the full body or days I do 10x10's is goes from about an hour 35 to an hour 45. About once a month I throw in a HIIT hour with a trainer and she kicks my butt!!1 -
livingleanlivingclean wrote: »I'm slightly confused as to your goal....
You've lost 16lbs in 10 weeks, but you're making gains? It's likely your "gains" are due to getting leaner and your muscles becoming more defined, not that you're putting any muscle on.
I think you may be right. I'm guessing I've lost 14lbs of fat and maybe put on one or two lbs of lean muscle. Thank you for your insight!!1 -
I'd recommend maybe going to get a body comp assessment done (bodpod, dexa, hydrostatic) - it will give you a baseline to compare to (I typically go in every 3-4 months)0
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deannalfisher wrote: »I'd recommend maybe going to get a body comp assessment done (bodpod, dexa, hydrostatic) - it will give you a baseline to compare to (I typically go in every 3-4 months)
Seconded! Takes a lot of the guessing out of what really happening.0 -
Your protein and carbs intake should be reletive to weight and muscle mass. You need specific amounts of these to grow and the amount increases as you do. The easiest variable to manipulate in that case is fat, this is also the quickest way to increase overall cal intake due to the greater calorie density.
Depending on your bodies tolerance I would say add something like double cream. So long as your saturate fat levels don't go sky high. You work in construction so I assume you are active all day so you should already be consuming higher levels if carbs than us desk monkeys0 -
Where can I go to get those tests done? I can't even correctly calculate my BMI. With an athletic build at 6'2" and 193 a normal "chart" puts me at like 26%. I know I still have fat to lose but I'm guessing I'm closer to 18 - 20. My new smart scale put me in the obese range!0
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DrummerGavin wrote: »Where can I go to get those tests done? I can't even correctly calculate my BMI. With an athletic build at 6'2" and 193 a normal "chart" puts me at like 26%. I know I still have fat to lose but I'm guessing I'm closer to 18 - 20. My new smart scale put me in the obese range!
Don't use scales. Posting picture on here will give you a better estimate than scales!0 -
DrummerGavin wrote: »Where can I go to get those tests done? I can't even correctly calculate my BMI. With an athletic build at 6'2" and 193 a normal "chart" puts me at like 26%. I know I still have fat to lose but I'm guessing I'm closer to 18 - 20. My new smart scale put me in the obese range!
check hospitals, universities (health science/nutrition type departments) - when in doubt google it (search something like body composition assessment +your location)0 -
TavistockToad wrote: »DrummerGavin wrote: »Where can I go to get those tests done? I can't even correctly calculate my BMI. With an athletic build at 6'2" and 193 a normal "chart" puts me at like 26%. I know I still have fat to lose but I'm guessing I'm closer to 18 - 20. My new smart scale put me in the obese range!
Don't use scales. Posting picture on here will give you a better estimate than scales!
Here's a couple recent pics1 -
DrummerGavin wrote: »So if I continue my lifting routine of 3 days a week (full body push pull push week one and pull push pull for week two) at a high intensity and supplement properly... when is it realistic to expect real growth? I understand that everyone is different and there are countless variables but still.
This is a tough one, but here it is. It is a much more efficient use of your time to either cut or bulk, rather than recomp. Recomp is a funny thing that takes a long time, but the good part is you sort of get to eat when you're hungry type thing.
You would like to have more muscle bulk. Two things, when you first start lifting, generally all of those gains for approximately the first 6 months or so are strength gains. It's your body using much of what you already have to get more efficient and stronger without actually building much additional muscle. Generally speaking most of the exercises are fairly high weights with medium to low reps (less than 8-10 ish) Once you get to a point where you are starting to plateau with strength gains, in order to continue with those, the body needs to build more muscle.
It seems like you are doing awesome, so I'm not sure you should change much.
A few things to consider.
Reducing body fat will require a calorie deficit and it is the fastest way to "get shredded". Lifting and keeping protein high will maintain much of the muscle you have so when you do bulk, you haven't lost anything. Keep your cut 4-6 months or less.
Gaining muscle requires a calorie surplus and you will also gain approximately the same amount of fat.
My thoughts are this. If you have a bit of fat you want to trim, you can cut with a minor deficit and still make strength gains in the gym for a little while. It's probably worth it to do this within the first 6 months of training. You don't really need the surplus to attain some noob strength gains. Yes, a surplus will help, but you could still gain strength with a deficit, or at least maintain your strength, but if you're still gaining strength then I think it's worth it to try a small deficit.
After you cut for a few months, you may have made some strength gains, your body will also have adapted to the particular exercises you are doing and may be positioned for some really great growth if given a calorie surplus. My advice would be to bulk after a few months of a cut.
I think recomping would just take too long. It's faster to focus on fat loss or weight gain individually. I just haven't the patience.1 -
I'm barely 3 months in and still gaining strength weekly or at least by weekly. I like the idea of waiting for a plateau and then surplusing after to start bulking. The more I learn the more I realize how much I don't know! I want to be as efficient as possible so this community has given me a lot to consider and some great info! Thanks!0
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I found an interesting article. Check it out. Recomp vs bulk vs cut
http://www.fitnessrxformen.com/training/workout-tips/recomping-vs-bulking-and-cutting-which-one-is-best/0 -
Ask yourself why is lean meat clean but fatty cuts of meats not clean?
Why is the colour of your rice important?
Why are highly processed items like Protein powder and meal replacements OK (they are..) but a burger isn't?
A burger in a bun is just an item made from meat and wheat - a combination of protein, fat and carbs.
You might find this article interesting...
http://www.simplyshredded.com/research-review-the-dirt-on-clean-eating-written-by-nutrition-expert-alan-aragon.html
That article was extremely helpful and reiterated a lot of what has been said here today. Thanks!0
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