[Emre Can Özdemir]

currently my macros 38g fat 170g carb 230g protein (2000 kcal)

output 10k steps per day no extra cardio

workout push pull off leg off

When I started, I weighed 94 kg, and now I’m 86.40 kg in the morning on an empty stomach. I’m aware that I haven’t been pushing myself too hard, and it’s been a rather long and slow process. I just wonder if, after such a long time, my metabolism has already adapted, and whether I can still continue losing weight. Thank you for your answers.

[Emre Can Özdemir]

Thank you for your response, Kuba. Actually, the volume in my training program wasn’t this low until 1-2 years ago. As I realized that I wasn’t recovering well, it gradually decreased. Along with the volume, the frequency also dropped— I used to train a muscle group every 4 days, but now I’ve had to reduce it to every 5 days. I don’t push my sets beyond failure and try to maintain proper form in my movements.

I watch all your YouTube videos and Instagram posts, and I know how much you focus on movement form and execution. I try to do the same. Still, I’ll try to gradually increase the volume as you suggested— there’s no harm in trying.

Thank you so much for all the valuable information you share on every platform. You’re an inspiration.

[Emre Can Özdemir]

Hello Kuba,

With my current training program, I’m able to recover and make progress both on the scale and in the weights I lift week by week. I know that doing as much volume as I can recover from is the right approach, and I understand that this volume can vary from person to person. However, the number of sets for a muscle group trained once every five days still seems very low to me. Is such a low number of sets normal, or is there an issue with my recovery?

I’m getting 8 hours of sleep, drinking the necessary amount of water, and consuming the required nutrients. Currently, I’m drinking 5-6 liters of water daily, and my macros are as follows: 300g protein, 375g carbohydrates, 60g fat. I’ve just come out of a diet, and this calorie intake is currently making me gain about 300-400 grams per week.

I currently weigh 90 kilograms and don’t have a physically demanding job. I work remotely. Apart from walking 10,000 steps a day and weight training, I don’t engage in any other physical activity.

Split:
push
pull
rest
leg
rest

My workout program is below:

LEG A:
Lateral Raise machine x1
Preacher curl machine x1
standing calf x2
adductor machine x2
laying leg curl machine x2
hack squat x1
leg extension x2

PUSH A:
Plate loaded chest press machine x1
High Incline Press (Smith Machine) x1
Dips Machine x1
Chest Fly x2
Lateral raise machine x2
Overhead triceps extension (cable) x2

PULL A:
Lat pulldown x2
Barbell row x1
Low row machine x1
Preacher curl machine x1
Cable hammer curl single arm x2
Rear delt fly x2
standing calf x2

LEG B:

Lateral Raise machine x1
Preacher curl machine x1
standing calf x2
adductor machine x2
standing leg curl machine x1
leg extension x2
leg press x2

PUSH B:
Bench press x1
Plate loaded shoulder press machine x1
Bodyweight dips x2
Chest fly x2
Lateral raise machine x2
Cable one arm pushdown x2

PULL B:
Single arm pulldown plate loaded x2
Single arm plate loaded row x1
Chest supported t bar row x1
Preacher curl machine x1
Cable hammer curl single arm x2
Rear delt fly x2
standing calf x2