Lucas
Forum Replies Created
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ive been going gym for around about 2 years now , i did go in a dieting phase for a while, and then obviously corona happened, i have gotten progressively stronger at the gym also within these 2 years, i started with full body then upper lower now, but in terms of body comp its a struggle to think whether to diet or go in a gaining phase
If you’re mentally ready for it, I would jump on a fat loss phase. Not all the way down to contest condition but drop around 20lbs or so. You could even time it with the Olympia preps since there’s like 16weeks until that lol[/quote]
calories wise what would you suggest? or simply just trial and error[/quote]
Do it slowly. You should know your maintenance. Cut 300 cals out of it, give yourself 5 days and then start weighing yourself since the extra bloat and inflammation takes a bit to get off. Try to aim for 1-2% body weight loss every week and then after one week assess your progress and make a plan for the week after. Either keep it at 300 cal deficit but add cardio or cut more calories depending on your progress mate [/quote]
thanks for that mate, would you recommend the diet planner on this website? is it pretty accurate to determine macros?[/quote]
It’s a decent starting point. Assuming you don’t know your maintenance calories… Figure it out… Good old fashion way. Track your calories and your weight over a couple weeks and figure it out. [/quote]
would you suggest adding cardio from the start? and not take off to much calories from the start so i have more tools to play with if weight stalls? -
ive been going gym for around about 2 years now , i did go in a dieting phase for a while, and then obviously corona happened, i have gotten progressively stronger at the gym also within these 2 years, i started with full body then upper lower now, but in terms of body comp its a struggle to think whether to diet or go in a gaining phase
If you’re mentally ready for it, I would jump on a fat loss phase. Not all the way down to contest condition but drop around 20lbs or so. You could even time it with the Olympia preps since there’s like 16weeks until that lol[/quote]
calories wise what would you suggest? or simply just trial and error[/quote]
Do it slowly. You should know your maintenance. Cut 300 cals out of it, give yourself 5 days and then start weighing yourself since the extra bloat and inflammation takes a bit to get off. Try to aim for 1-2% body weight loss every week and then after one week assess your progress and make a plan for the week after. Either keep it at 300 cal deficit but add cardio or cut more calories depending on your progress mate [/quote]
thanks for that mate, would you recommend the diet planner on this website? is it pretty accurate to determine macros? -
ive been going gym for around about 2 years now , i did go in a dieting phase for a while, and then obviously corona happened, i have gotten progressively stronger at the gym also within these 2 years, i started with full body then upper lower now, but in terms of body comp its a struggle to think whether to diet or go in a gaining phase
If you’re mentally ready for it, I would jump on a fat loss phase. Not all the way down to contest condition but drop around 20lbs or so. You could even time it with the Olympia preps since there’s like 16weeks until that lol[/quote]
calories wise what would you suggest? or simply just trial and error -
ive been going gym for around about 2 years now , i did go in a dieting phase for a while, and then obviously corona happened, i have gotten progressively stronger at the gym also within these 2 years, i started with full body then upper lower now, but in terms of body comp its a struggle to think whether to diet or go in a gaining phase
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I’d have your second/back off set be higher reps. Depending on the movement this could be up to 20 reps.
I’d also add in another rotation maybe even 2, so you would have 4 rotations.
How will you run the split? Upper lower off repeat?think i might bump my lighter sets on upper to 12-15 which may be a good idea and yes mate ULRULR, unless i need an extra day i would run ULRURLR
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to me
a tidy up is a diet phase…its just a deficit phase for fat loss
if you are perfectly adherent to your diet then i would simply reduce kcals by a bout 200 on each day
if you arent actually very strict and often eat more, or have treats and cheat then remove those at first – this will see an overall kcal drop across the week therefore leaving you in a slight deficit
hope that makes sense ?_________________________________________
trainedbyjp@hotmail.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.Thankyou very much, i will use the diet planner and go from there, see how it goes each week!
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As above buddy please reply with some more details and we can help. These things don’t have blanket rules for everyone, very much individual to you buddy.
this is my current body comp as of this morning , what do you think? thankyou![/quote]
Are you natural? What’s current macro breakdown. Gym sessions per week, cardio and daily steps if you track?[/quote]
yes natural, currently around 200p 300c 60f , i do Upper lower with cardio on rest days, also 10,000 steps sitting around 195lbs -
As above buddy please reply with some more details and we can help. These things don’t have blanket rules for everyone, very much individual to you buddy.
this is my current body comp as of this morning , what do you think? thankyou!
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so i input my details, im 195lbs, it came back around 250 p 320c 80f , and i put to diet and lose body fat, does this seem alot?
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Thank you all! Will go check that out now, appreciate it
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Thankyou all for the info greatly appreciated! will try and get some videos uploaded and take a look at the issue 🙂