[Gregor]

Thank you for your help!

[Gregor]

Thanks for your answers. Just out of curiosity, I offen see that biceps is placed on lower sessions so why not add triceps there, too? Is it too much for the elbow?

[Gregor]

Hey Rich,

so first of all I wanted to shorten upper body sessions so that upper and lower are more even from a time aspect.

In addition to that I found that Dorian used to train this 2 way split but only 3x/week, just another setup.

Is it not recommended?

[Gregor]

No, just 3/week atm. Would that be too little volume on the third day?

[Gregor]

I have some training experience but muscle wise still a beginner and don’t look like I train. What would you advise?

Chest

Shoulder

Triceps

Lat

Upper Back

Hamstrings

Quads

Biceps

Everything 1 Set 3/week. Maybe on the 3rd day more sets because one more sleep? Would that be more suitable in your opinion?

[Gregor]

Thanks guys. So should I be in a small surplus or maintenance?
With what macros would you start in my case? I don’t know my maintenance.

[Gregor]

Could someone help me?

[Gregor]

Thanks for your help!

[Gregor]

Could Jordan or someone else give me some help on my last questions?

[Gregor]

Thank you for your reply, Jordan!

I did the lower body session today as a test. It took me just around 50 minutes in total. My rest times were between 90 and 120 seconds (more to 90, except on legpress). I think the science says you should take at least 2 minutes rest, but how important is that in practice?

As the upper body session has the same number of sets, I would have to cut out something on weekdays or keep the rest periods shorter. What would you recommend?

Also, would you organise these sessions in the same way at the weekend or would you do more volume or rest periods as I have more time then?

[Gregor]

Update

I had followed your suggestions and increased the calories for some time. However, I developed a strong hunger and appetite due to the long diet and then often ate over maintenance calories and have now undone some progress. Now I feel trapped in this skinny fat status again.

I would like to ask for online coaching here because I feel like I’m treading water and not really making any progress.

[Gregor]

I can’t say for sure because I don’t weigh myself every day. I’m still a bit scared to stand on the scales because I was overweight in the past. However, in the last few weeks I’ve noticed that I’m much hungrier and my hands and feet are cold more often.

[Gregor]

I’ve always had problems with binge eating in the past, so this weight loss has been a very long process for me. I kept putting on a lot of weight in between. It was a vicious circle.

That’s why I didn’t have any planned diet breaks, because I always ruined my own successes.

I started with 3000 calories and am now at 1400-1600 calories and 15k steps a day.

Thanks for your answers, I’ll try to lose a few more kilos and then I can post another update.