[Angelo Rochel]

Current calories are 3600
495 c
225 p
80 f

I just decreased my calories about 3 weeks ago and since then lost about 4 lbs, but I’ve been staying around 189 for the past week and a half.

[Angelo Rochel]

When I squat or do any leg press movements, my ankle bothers me so I’m aiming for a shoe that’s heel elevated unless a more flat footed shoe is better for this

[Angelo Rochel]

Is there a range of steps I should be aiming for daily? Like I said before I average close to 12k should I try to get to 15-16k?

[Angelo Rochel]

I was bulking eating 4300 then I transitioned to cutting. So I dropped to 4000 on working days and 3700 on rest days then I stalled a couple weeks ago and dropped to 3850 for working days and 3650 rest days.

[Angelo Rochel]

And dropping my carbs, I’m assuming that would drop my caloric intake as well correct?

[Angelo Rochel]

I haven’t seen much change in the mirror. I weigh myself every morning after wake and using the bathroom. The past month I’ve been averaging close to 12k steps a day. I ride my peloton bike and try to be in the range of 110-120 bpm.

[Angelo Rochel]

Should I do them before or after I do legs?

[Angelo Rochel]

Totally agree with Clare here. No need to change anything if it’s a one off. Out of interest, how come the last time you did leg press was mid March? Is it not something you consistently do in your training?

When I did legs, the leg press was taken so I had to improvise.

[Angelo Rochel]

Also, for the rest of my leg day, I was able to hit the same or more reps than last time.

[Angelo Rochel]

And how much should I drop it?

[Angelo Rochel]

I live in the US, Chicago. I’m natural. My work is pretty active and my workout routine is push pull rest legs rest. My diets pretty consistent. 234 p, 572 c, 89 f.

[Angelo Rochel]

This set up looks solid mate. I would run it see how it feels, and make any adjustments from there. Just be mindful of volume as you get leaner. But everything looks spot on

For the future when I get leaner, how should my volume change?

[Angelo Rochel]

Hello mate, i would run a maintenance for few weeks and then start a cut

1/ Basically I would cut a tad of carbs and fats here and then then add some daily steps to start.

2/ when weight will stall: then I would add some cardio keep the same reduced diet

3/ and then when weight will stall: then slowly increase cardio/steps and decrease carbs and fats again.

And so on.

You have to take visuals of your shape / body weight one day per week fasted to track your look and progress into the cut.

Track your daily water and salt also for it to be consistent too.

I would also get a watch or an oura ring to make sure I track properly my output at work; then on days when I moved less; I would increase steps; and vice versa.

I looked up the price of the oura ring and it’s pretty pricey. I was wondering if there’s a cheaper option either a watch or a ring?

[Angelo Rochel]

My fault, I didn’t mean to say I was changing my split, I meant to say I was changing exercises and moving around the order from when I was bulking. I was doing my old order for like 6 months and felt like I was plateauing so I wanted to change it for this cut

[Angelo Rochel]

Hi Angelo. This looks fine to me buddy. Just looking at legs, I’d do a Bulgarian split squat on one of the days and swap out smith machine split squats. Have you tested this out? How has it been going for you? How’s recovery and progressions so far? I’m assuming you’re in a position where you need to grow everywhere. If so, this looks like a good start 👍🏼

I’m currently trying to cut so I wanted to change my split from when I was bulking.