Correct Programming?

Training
1

I’m currently at 190 lbs., probably around 20-22% bf, and have taken some measurements (of which I do not have access to at the moment), and I wanted to check to see if the collective sees some holes in my programming.

Supplements: Metabolic Drive, Flameout, Indigo 3G, Alpha-GPC (Muay Thai days), Plasma, MAG-10, FINiBARs…

I’m currently doing 5/3/1 (first set last), doing pull-ups and dips as the majority of my assistance work, and attending various classes at my local martial arts gym.

My current split is 5/3/1 2x/week (Press/DL and Squat/Bench), 1-2 hours marial arts (muay thai, combat conditioning, core, Brazilian Jiu Jitzu, Boxing, MMA, etc.) 4-6x/week, and usually about 5-8 miles per day of walking (per my fitbit tracker). I also do a 2-mile 84 lbs. 2x/week.

My diet consists of about 2200 cals/day, starting with a shake in the morning (Metabolic Drive, kefir, coconut oil/almond butter, and some berries), some sort of protein/fat lunch and a protein/fat (non 5/3/1 days) or protein/carb/fat dinner (5/3/1 days). I also use plasma/fini/MAG-10 (5/3/1 days) and MAG-10 (non 5/3/1 days). My daily macros usually end up at ~ 160-200 g of protein, under 100g of carbs (150 - 250 g of carbs on 5/3/1 days) and under 100 g of fat/day. I also take fish oil daily.

I am fairly happy with my performance, but I’m a bit concerned as I haven’t seen my weight drop past 190 for the past 3-4 weeks. I am attempting to take a slow and steady approach to fat lost this time, as I usually approach it with daily IF’s, sub 2000 cals, and lots and lots of walking. I am ready to add in sprints, but don’t want to add too much activity before I need to to prolong the process…

I took some measurements so I have a way to positively check my progress in a few weeks, but I thought I’d try to get a reading for how I’m doing and if I need to be concerned. My clothes feel like they’re fitting better, but I feel like losing fat in my 30’s is a whole new ball game.

2

Did I miscatagorize this or something?

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It is virtually impossible for you to be bf 20% or so while walking 5-8 miles a day and eating that low.

Eat more.

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Without trying to be a jerk, I’m not really sure how to determine how much I should be eating. In CT’s recent article regarding slow and steady muscle growth, he mentions that someone with my estimated LBM should use ~2500 cals/day as a starting point in order to GAIN slow and steady muscle.

So just up the calories?? I fear that I’ve messed something up with my body by eating low calories for so long, but I’m just not sure…

5

Which article? Has CT talked about eating outside of-

?

You walk 5-8 miles a day and do combat sports almost everyday. On top of this you also do 2 short rucking sessions and lift 2 times a week.

And you think you can keep your body good with just 2.2k calories a day? Unless your combat sports training and the 5-8 miles are done at an absolute snail’s pace, I don’t believe how you can do this without feeling starved and weak all the time.

Are you sure your bf is 20%? Are you sure it hasn’t dropped since you checked yourself?

6

Ha ha, no I’m not sure I’m 20%… I have some pics I can post when I get home, but I’m a bit hesitant to send them to a forum at current state. Can I send them to you and you let me know or something?

To speak to your energy comment, I do feel absolutely exhausted during the week. I’m fairly hard charging with most of my combat sports, so maybe I do just need to up the calories…

7

I am not a good person to judge physique. Just post your pictures and have the face photoshopped or edited out or something. You could always just take a picture with a bag over your head.

Increase your calories. Increase by about 200-300 every week or two and see how you feel. It’s no good to feel exhausted throughout the week.

8

Thanks for the pointers. I’ll start to increase my caloric intake 200-300 cals for a bit and see where that goes. I forgot where I saw the article, but it’s driving me crazy bc I cannot seem to find it now. It was an article where the author made the argument that cramming food into your face and will not lead to muscle growth, rather excess fat gain. On that there was a chart that posted recommended starting points for daily caloric intakes. 155 lbs. LBM was around 2500, so that’s why I chose 2200.

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Sounds like that article I linked.

Except a lean mass of 155lb would have you eating 3k calories a day.

10

Yeah, that’s the article… So I will immediately up my calories to 2500 and go from there. I just didn’t want to go too much into a surplus seeing as he said that his guidelines are for gaining. I need to lean out to ~ 10% first. But I take your point… Stop starving myself. :stuck_out_tongue: