[Max]

Give it a little longer as you get accustomed and bump food a little imo

Ok thanks hilly

[Max]

I’m guessing the press work ?

Press work and leg work

[Max]

How long have you been running the upper lower ?

2ish weeks first 4 sessions logged then when it was time to beat the log book lifts just stalled and some regressed

[Max]

Perfect 👌🏽 maybe looking a little deeper into the calories adjusting them down now that you’ve hit this wall, if the goals to get leaner and get things building up look to drop your daily cals and that will help things shift

Okay sounds good, don’t know if this is a good way to do it or not, but do you think I can agressive cut for 2-3 weeks or is it still better to do this slowly ?

[Max]

Also were is your cardio/daily steps etc at currently

I do at least 10,000 at work, cardio I’ll chuck in sometimes after a workout depends how knacked I am because I do jiu jitsu as well.

[Max]

Epic so there is still some body fat to loose

Are you

Sleeping good

Having a weekly off plan ? If so what do you have for it

Are you keeping expenditure good And consistent every day or mix mash

Do you add much sugar free things to your day sauces, drinks like monster etc

How is your sleep

It could be some things need ironing out that are inconsistent to push forward, could be your body and mind is ready for a bit of non dieting time

Let us know on the above

Sleeping is getting better at the start it sucked, this stage it’s pre good(7-8hr), never heard of a weekly off plan but I pretty much haven’t stopped tracking my cals since, I would say consistent for the most part, drinks no I’ll usually go the no sugar route same with sauces, but the most guilty for sugar is biscoff on my cream of rice 😂 but still within calories.

• This reply was modified 1 month, 1 week ago by  Max.

[Max]

Hiya max, could be a couple things to consider here. If you’re able to (and comfortable to) please share some progress pictures with us, your diet and training. That will help us make an appropriate suggestion.

Diet is still around 2200 calories, 180g protein, training fbeod, lifts were progressing when I was maintaining but they started to drop off or stagnate again

[Max]

Hiya max, could be a couple things to consider here. If you’re able to (and comfortable to) please share some progress pictures with us, your diet and training. That will help us make an appropriate suggestion.

Hey my apologies, ofc, not the best photos I could find of my abdominal area since I don’t really take progress pics more just after gym.

[Max]

Agree with Andy, keep going and don’t worry , focus on your fat loss still and then rebound back out still on full body , it’s defo not time yet for upper / lower

Okay easy, thanks

[Max]

Without knowing too much about you, 16kg is a big drop, the severity of which is determined by the timeframe that has been done – I will assume 5 months? Strength should be relatively maintained, however, first diet (again assumption) and a big drop in BW, I would say strength levels from peak BW will drop. Regardless, if your composition is drastically better, then it wont take long before you are back up at those levels, but in far better condition.

Yeah it’s been 5 months since I started dieting, okay sounds good then I’ll just keep going with fb then bulk up once I’m a bit more lean

[Max]

I would definitely advise a rest day, my body couldn’t continue without one, do you feel your pushing your self hard enough in the gym?

Definitely, all sets to failure, and I did lower the volume abit so I could recover but by the sounds of it I’ll go back to U/L rest.

[Max]

There is a chance if you are a total newbie to all this that you can gain muscle but outside of this the chances are slim unless you are genetically blessed.

Which is why the general approach is always.

diet until you are nice and lean

Then grow with a focus on staying lean until you feel you are to soft.

rinse and repeat

So should I even be training at the moment ? I am progressing my lifts and all that but I guess it’s normal since I’m still abit of a noob, is the better approach to this dieting then once I can eat in a surplus then I should go to the gym ?

[Max]

This can be rare. But I would recommend for all athletes that if you are wanting to grow and develop your physique you do need to factor in growing phases and time spent in a surplus whilst getting strong in the gym.

Even tho I am in a deficit I do progress my lifts like crazy, not to sound like a bummer but is there even a point of going to the gym if I can’t build muscle atm ?

[Max]

I personally prefer to vary my rep ranges from top to back off and higher on isolations and so forth.

If this is your preference, then that’s okay . Get after it .

Might try this out, cheers for the input.

[Max]

It depends what your rep range is if it’s an 8 then you don’t need to drop load, if you get closer to lower end of rep range yes I’d look to drop the load a little.

I don’t have different rep ranges really top and back off, but from doing my lifts for a while I know a weight I can get for the lower reps, but if my reps ever push higher I just go with the same weight

Thanks for clarifying sounds good then.