Hey all. How’s it going? I’m asking for a little help- do you think I need to change my diet?
I eat from around 4pm to 9 pm consuming 2200-2500kcals per day, mostly prots and fats. Carbs max at 70 or 75grams per day. In the fasting I drink only black coffee and water. I’m 18 1.83 and weight around 80kgs. I train usually 5 days a week like this
Monday- I do conditioning with high reps
-front squat
-pullups
-military press
-deadlift
-close grip bench
-chinups
-dips
-dbell row
-burpees
high pull. I do them with 60-70% of 1RM for 12 to 15 reps 4 times
Wednesday- again conditioning but with lower reps-
-situps
-Power CnJ
-closegrip bench
-Dbell overhead press
-weighted pull ups
-weighted dips
-rope pull-ups
-deadlift
-partial squats
-leg extensions . I do this workout with pretty heavy weights from 3 to 5 reps 5 times.
Friday- this time the goal is strength. I do supersets of exercises around 95-98% of 1rm for singles
Saturday- the day for crossfit. Usually one heavy mostly weightlifting or gymnastic complex
Sunday- the day for a walk. I run on the stadium around 3k- 3x800m ; 6x400m or something like that, after that I do some sprints and explosion leg workout. And that is it. Usually after the main workout I stay in the gym and do some biceps/triceps or other accessory work.
So do you think I should eat more if I want to recompose my body or should I maintain this diet? Sorry for the long post and my bad English- it is not my native
Salute, Fatrat
[quote]fatrat wrote:
So do you think I should eat more if I want to recompose my body or should I maintain this diet? Sorry for the long post and my bad English- it is not my native
Salute, Fatrat :)[/quote]
The answer would depend on the results you have gotten with the current calories.
Do you like the results? Keep going.
Is it not working? Modify.
No one can just look at a one post snapshot and tell you if your eating enough for your body and individual metabolism.
[quote]fatrat wrote:
I eat from around 4pm to 9 pm consuming 2200-2500kcals per day, mostly prots and fats. Carbs max at 70 or 75grams per day. In the fasting I drink only black coffee and water. I’m 18 1.83 and weight around 80kgs. I train usually 5 days a week like this[/quote]
Based on just this info, my first instinct is that, yes, you could use some more daily calories. You’re kinda tall, kinda underweight, and training/lifting 5 days a week.
What’s your bodyfat like right now - are you on the fatter side, kinda average looking, or already lean/ripped?
[quote]Monday- I do conditioning with high reps
I do them with 60-70% of 1RM for 12 to 15 reps 4 times
Wednesday- again conditioning but with lower reps-
I do this workout with pretty heavy weights from 3 to 5 reps 5 times.
Friday- this time the goal is strength. I do supersets of exercises around 95-98% of 1rm for singles
Saturday- the day for crossfit. Usually one heavy mostly weightlifting or gymnastic complex
Sunday- the day for a walk. I run on the stadium around 3k- 3x800m ; 6x400m or something like that, after that I do some sprints and explosion leg workout. And that is it. Usually after the main workout I stay in the gym and do some biceps/triceps or other accessory work.[/quote]
A more well-balanced routine would probably be a good call. There’s nothing wrong with conditioning or complexes, but I don’t see a whole lot of stuff to build or maintain lean muscle. Each day has a different “focus”, which can be good if your priority is to be okay or “crossfit-ish” in a few different things, but if you’re number one priority is fat loss, it would help to have a more consistent training routine.
What exactly are your goals, to gain bodyweight and build muscle or to lose fat?
What results have you seen in the last month or so?
Thank you for the fast reply. I don’t quite like the result although I lost a lot of fat. I’m still on you can say average looking side, but I want to be lean, and be with more efficient body- more strength in less bodymass. I’m also training wrestling throughout the year, but in the months June, July and August our coach moves to live to another place.
Also the program I follow is designed by him and he helped me to loose weight. My goals are first- to build lean muscle and second to loose some fat Here is a pic of me (from the last year, maybe I have dropped some body fat off from then but generally you get the idea for my body) . I will try to upload my back too in the next post.
[quote]fatrat wrote:
I want to be lean, and be with more efficient body- more strength in less bodymass. I’m also training wrestling throughout the year
…
My goals are first- to build lean muscle and second to loose some fat[/quote]
You’re pretty much telling me you want everything - build muscle, lose fat, and get stronger. Focus on one thing at a time for better overall progress.
Look into the 5/3/1 program. A lot of guys in the Combat forum seem to like it because it’s simple, versatile, and easily adaptable to martial arts training/wrestling practice.
You’re actually in better shape than I expected, or at least, you were a year and a half ago. In any case, make sure your nutrition gets just as much attention as your training since that’s going to be the deciding factor in how much fat you lose and how much muscle you build.
A change in training might require a change from your current eating plan, so once you decide your top goal, monitor progress each week and make adjustments as necessary.
[quote]JLone wrote:
No one can just look at a one post snapshot and tell you if your eating enough for your body and individual metabolism. [/quote]
[quote]Chris Colucci wrote:
Based on just this info, my first instinct is that, yes, you could use some more daily calories.
[/quote]
LOL, I stand corrected.
[quote]fatrat wrote:
I want to be lean, and be with more efficient body- more strength in less bodymass. I’m also training wrestling throughout the year
…
My goals are first- to build lean muscle and second to loose some fat[/quote]
You’re pretty much telling me you want everything - build muscle, lose fat, and get stronger. Focus on one thing at a time for better overall progress.
[/quote]
I think it is important to stress Sports Periodization Training to the young guys that have multiple goals. The one thing at a time issue is important but taking a step back from that and planning a year long cycle of goals can lead you into season in prime shape. Football players are not wearing pads all year long and so should wrestlers not worry about staying in fighting shape all year long. Does that make any sense?
Any-who, there are a lot of good articles on T-Nation and the general web about athletes cycling through different “seasons” of training. I would check that out and maybe talk it over with your coach. Or hassle Colucci until he writes you one:)
[quote]JLone wrote:
No one can just look at a one post snapshot and tell you if your eating enough for your body and individual metabolism. [/quote]
[quote]Chris Colucci wrote:
Based on just this info, my first instinct is that, yes, you could use some more daily calories.
[/quote]
LOL, I stand corrected. [/quote]
Ha, yeah sorry, I read what you wrote there and I was thinking “Man, I really don’t want to sound like a dick because what he just said was right… but…” You know all the 6 foot, 170-something pound kids we’ve seen ask for advice around here. Without sounding meatheaded, “eat more” is pretty much always appropriate.
Agreed. When you’re training for something - a powerlifting meet, a bodybuilding show, a wrestling match - you’ve got that date on the calendar and can build a mid-to-long term training plan around that.
Recreational lifters, like the majority of people here, would definitely benefit from goal-setting with a similar structure and actually planning for the mid-to-long term instead of taking things one week, or even just one month, at a time.
[quote]Chris Colucci wrote:
Ha, yeah sorry, I read what you wrote there and I was thinking “Man, I really don’t want to sound like a dick because what he just said was right… but…” You know all the 6 foot, 170-something pound kids we’ve seen ask for advice around here. Without sounding meatheaded, “eat more” is pretty much always appropriate.[/quote]
I hear ya, you can look at most skinny teenagers and say, “eat more”, and be correct.
I just remember, back in the day, tracking my calories and making gains in the weight room at around 3000-3500 calories. I hoped on line and a bunch of people started telling me I was wasting my time I needed to start eating +5000 calories. LOL, at 5’9" and 200 pounds I still only eat 3500-4000 calories a day. I would be a fat f*ck at 5k with my metabolism.
Basically general advice is just that, general. The more detailed the OP the better the advice and that’s all I was trying to elicit from this thread.
Thank you for the replies. I started to eat whatever my mom has cooked at home with a minimum of 140-150gr proteins a day and starting to feel stronger. Still staying pretty much lean (as the picture above) and on a good lightning I can see my upper abdominals. There is a minimal water retainment but it is from the increased amount of carbs.
Right now I am not wrestling due to injury but I insist up on basic physical training- maintaining my speed and increasing strength and muscle
