[Simon]

So first of all, thank you very much for all these answers.

Well i know i am eating very little calories and it also doesnt really surprise me, that i am starting to lose strenght, the point is, this is a slight deficit for me, so, i am not losing weight very fast, rather moderate.
And cutting Volume could be possible but i am more or less on the lower end of the Volume range (at least what my understanding is, i am at the lower end, more or less at least)

So these are my workouts, i am going to translate for you, so its easier.

Push FB 1:
2 sets Behind back laterals
2 sets Bench press
1 set narrow shoulder press
1 set dips on a machine
1 set crossover extencions for tricep
1 set reverse banded leg ext
1 set bulgarian split squats

Pull FB 1:
2 sets lat pulldowns
2 sets wide row for upper back
1 set rows for the rear delt
1 set Hammer curls on a preacher machine
1 set Preacher Curls on the same preacher machine
2 sets of a lying leg curl
1 Set calfs
1 Set abs
1 Set jefferson Curls

Push FB 2:
1 set leg ext. reverse banded
1 set Squats on the smith machine
1 set adductors
3 sets lateral raises on a machine
2 sets chest press
1 set shoulder press on a machine
2 sets trizeps pushdowns unilateral

Pull FB 2:
2 sets of barbell row for upper back
2 sets of a narrow row for lats
2 sets of a seated ham curl
2 sets curls with dumbells
1 set reverse pecdec
1 set calfs
1 set abs
1 set jefferson curls

Push FB 3:
2 sets Dips (bodyweight + extra weight)
2 sets of lateral raises with dumbells
2 sets of shoulder press with dumbells
2 sets pecdec
1 set tricep pushdowns
3 sets leg ext. reverse banded

Pull FB 3:
2 sets Hyperextensions banded
1 set adductors
1 set Pullovers on a machine
2 sets narrow row for lats
2 sets of a wide grip T-bar row
1 set reverse flys on the cable
2 sets bizep curls on a cable
1 set calfs
1 set abs
1 set jefferson curls

So i feel like i am on a rather low Volume approach, but maybe its still too much.
Also another question for the high days, if i down high days, should i then try to up my cardio to compensate the extra amount of calories?
I think you are probably right and i should even consider a small diet break.

And now to your questions chloe, yes and no, so, i started shortly before christmas (not very smart, i know) and so the first 2 weeks were not that aggressive but after that i already lowered my calories by a lot, but that was fine, i had no struggle with that, but to keep pushing over time i had to always lower my calories more and more and so i ended up here.
And i have been dieting for like 6 months now.
Maybe i should mention that i am not a really good eater, so appetite for me is not a problem.
I dont have a problem with hunger, not even on rest days, but i my concentration while studying is horrible, almost non existent, also i feel like i am running on low energy.

Sooo, to resume, i should maybe do an extra restday (from what sasan said)
also try a diet break (what nathan mentioned)
And on lowering the volume i will wait for another answer because as already mentioned, i feel like i am already low on volume but maybe i still need to consider that.

Thanks again, i really appreciate the answers!!

+1 More Photos

[Simon]

Simon that’s a good move – please try to find a physio that works with athletes, rather than someone who’s training and experience leans more to fulfilling day to day tasks without discomfort – the difference matters!

Again, thanks to both of you.

First of all, i am going to implement how things go with a stretching Routine on restdays, thanks for that tipp :).

And meanwhile i will try to find a physio that works with athletes, for me its a bit more complicated because i life in the country so there are not a lot of physios near me which work with athletes, but i still will try to find one.

[Simon]

So first of all, thanks for the responses.

I got my knee checked a while ago and the doctor was really confused because everything seemed perfectly fine.

And i was at a physio, it helped a little bit but not a lot.

And no i dont have stretching Routines, but now that you mentioned it, i am going to impliment them and also i think i am going to go to a physio again.

Thanks again for the responses🙌🏻

[Simon]

In what context ? If you stay strong you likely won’t lose muscle as a rule of thumb…

Currently i am on diet but my knees are making problems, so i want to lower my frequency but so i have to up the volume, but i want to have something i use as a guide to know if i am loosing muscle.

And i wanted to know if i can use my strenght as an indicator if my volume to frequency ratio is okay so i dont lose muscle on my diet.

[Simon]

i have almost the same problem with sldl with my hams, should i do a lying leg curl instead?