Been training weighted calisthenics since roughly September. Looking to fill out my frame and subsequently have a fairly lean body and definition. Started out at 82kg, then over a few months fell to 77.5kg, and over the last two months rose to 79.5 - 80 kg. Two months ago I started a calorie surplus (3100 kcal, 180p, 415c, 80f). Not sure how to proceed further. I’m starting to see more fat accumulation around the abdomen, and feel like I’m not progressing in terms of strength (mainly my weighted pull ups, with dips and squats I see some minor improvement). On top of all my recent blood test showed an increased LDL value (3,9). Now I’m wondering whether I should cut calories to maintenance or even a bit lower. Last two pics are from September for comparison, the rest are from today.
Are you willing to use external resistance?
Going to the gym is not an option for me at the moment, but I’m doing chin ups and dips with 16 kg of added weight, also bulgarian split squats with 23 kg currently, so it’s not bodyweight only.
Would you be amendable to getting some kettlebells?
Sure, that’s doable.
I’d check out Dan John’s “Armor Building Formula” if you’re looking to build muscle at home with some kettbells, dips and chins. I wouldn’t specifically force calories at this point.
Thanks, I’ll check it out. Basically, I’m very satisfied with how I look right now compared to one year ago, but really want to make the most out of the time invested in the workouts, which is four 1-hour sessions weekly (push-core, pull-legs supersets). So would you suggest maintenance or lower regarding calories?
I don’t ever count calories myself. I just wouldn’t try to force calories/growth under these current circumstances.
So you don’t think weighted calisthenics is suitable for growth at all?
I don’t feel that forcing calories is appropriate for the training stimulus. I feel that’s better suited for a heavy external load.
You might find some useful training/diet talk in this thread - the author is in a very similar boat to you.
Gotcha, thanks.
Thanks.