Anything Wrong With My Fitness Plan?

apdurden
apdurden Posts: 6 Member
edited December 26 in Health and Weight Loss
Hi MFP Fam,

I just want to get any general comments or critiques on my fitness routine. My main question is, am I doing TOO much? And will it take me longer to reach my goal than I'm anticipating? Currently on a cut that I started around May. I would like to get to my goal of 12-14% Body Fat by November so I can start on a slow bulk in December that should last 8-12 months. I've stalled over the past month and haven't lost any weight but I think it's because I've been a bit slack over these passed few weekends due to a few friends birthday parties

34yr Male
6' 0"
Starting Weight: 208
Current Weight: 190
Estimated Current BF%: 23%

Goal: 12-14% BF (somewhere around 180-185 lbs)

Daily Goal Calories: 2100

I walk 5-6 days per week. Averaging about 10-11k steps
4 strength training sessions/week @ about 50 mins each
1 cardio boxing session @ 40 mins

Any comments are greatly appreciated

Replies

  • apdurden
    apdurden Posts: 6 Member
    In this case, strength training is:

    2x Upper Body sessions (chest, arms, shoulders, back) using my adjustable dumbbells
    2x Glutes and Abs using resistance bands & bodyweight

    I do videos from a lady named Sydney Cummings on YouTube. I haven't been able to do lower body recently due to some left knee pain I've been having.

    2100 calories is about a 500 cal deficit from my maintenance and I started around May. The end of September will be about 120 days
  • Dogmom1978
    Dogmom1978 Posts: 1,580 Member
    apdurden wrote: »
    In this case, strength training is:

    2x Upper Body sessions (chest, arms, shoulders, back) using my adjustable dumbbells
    2x Glutes and Abs using resistance bands & bodyweight

    I do videos from a lady named Sydney Cummings on YouTube. I haven't been able to do lower body recently due to some left knee pain I've been having.

    2100 calories is about a 500 cal deficit from my maintenance and I started around May. The end of September will be about 120 days

    Are you sure you were using correct form when you were doing lower body previously? Keep your knees from going out past your toes to avoid additional stress on the joints. I would try to add lower body back in if the knee pain subsides, or using a knee brace to help.
  • Strudders67
    Strudders67 Posts: 989 Member
    Since you set your original goal, have you been back in to the guided set up screen and re-saved the info?

    Firstly, at your lower weight, you need fewer calories to maintain that new weight. A deficit of 500 now would be a lower number of cals a day than when you started.

    Secondly, with only 5-10lbs left to lose, you should drop your goal to 0.5lb a week - and therefore expect it to be slower going. The last 10lb are harder to lose and you will have periods when the scales don't move. Your logging needs to be accurate.

    Many of us have slack days but unless you ate / drank an awful lot, spread over the week it may not be as bad as you think. Use the app to look at your weekly average and try to keep your net average in line with your goal.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    If you went from completely sedentary to that regimen, then yes, it would be too much.

    Other activity levels would be harder to answer without a lot more information about your energy levels, recovery, progression, etc.
  • Dogmom1978
    Dogmom1978 Posts: 1,580 Member
    Theoldguy1 wrote: »
    Dogmom1978 wrote: »
    apdurden wrote: »
    In this case, strength training is:

    2x Upper Body sessions (chest, arms, shoulders, back) using my adjustable dumbbells
    2x Glutes and Abs using resistance bands & bodyweight

    I do videos from a lady named Sydney Cummings on YouTube. I haven't been able to do lower body recently due to some left knee pain I've been having.

    2100 calories is about a 500 cal deficit from my maintenance and I started around May. The end of September will be about 120 days

    Are you sure you were using correct form when you were doing lower body previously? Keep your knees from going out past your toes to avoid additional stress on the joints. I would try to add lower body back in if the knee pain subsides, or using a knee brace to help.

    You don't put some random brace on a painful joint without knowing the root cause, hopefully diagnosed by a medical professional.

    I have done so for minor pain on multiple occasions. I’m not about to run to the doctor for every little thing; how silly! 😂
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