I’m currently lifting at least 5 days per week and doing the following.
Everyday → Snatch technique/mobility work, not intensive
Clean to max triple/double/single
M> BS to max single 3x3 at 70% paused
Box Jump 3x5
GHR 3x10
Hanging Leg Raise 3x10
T> FS to max single
BP to 5/3/2 rep max
Incline Bench 3x10
Weighted Chin Up 3x10
Pulling Movement 3x10
DB Lateral Raise 3x10
Rear Delt Flyes 3x10
DB Curls 3x10
Tricep Pulldowns 3x10
EZ Bar Curls 3x10
W FS to max single 3x3 at 70% paused
same assistance as Monday
T BS to max single
OHP to 5/3/2 rep max
same assistance as Tuesday with BTN press instead of incline bench
F FS to max single 3x3 at 70% paused
Snatch Grip Deadlift to 5/3/2 rep max
Conventional Deadlift 1x5/3/2
Same Assistance as Monday
I’m 6’ 189 somewhere between 11-13% BF
I’m eating 2k calories on off days and 2400 calories lifting days. I want to lose about 5 more pounds of fat. Am I under eating?
I don’t know how intense this lifting is, but most TDEE calculators are showing me at 3k per day and I’m averaging about 2300 I believe.
You’ve lost well under 10% of your BW, and have only been dieting 9 weeks. Both of these facts suggest to me you haven’t yet run into significant metabolic slowdown. Further, you’re averaging just over 1#/week weight loss–a reasonable pace. If you’re still losing weight, I would say stick with it–you’ll hit your goal of another 5# loss in ~4 weeks.
If weight loss has slowed, cut cals a bit (or add a little cardio) to get the needle moving again. At this point, I don’t think an increase in cals would do the trick.
[quote]EyeDentist wrote:
You’ve lost well under 10% of your BW, and have only been dieting 9 weeks. Both of these facts suggest to me you haven’t yet run into significant metabolic slowdown. Further, you’re averaging just over 1#/week weight loss–a reasonable pace. If you’re still losing weight, I would say stick with it–you’ll hit your goal of another 5# loss in ~4 weeks. If weight loss has slowed, cut cals a bit (or add a little cardio) to get the needle moving again. At this point, I don’t think an increase in cals would do the trick.[/quote]
I’ve increased time spent weightlifting from 3-4 times per week to 5-6 times. That should have the same impact as cardio hopefully.
The thing I’ve noticed the most over the last 2 weeks is greatly increased vascularity in legs and stomach.