Have lifted on and off for several years. But have only now taken diet seriously for about past 3 months. Got sober (13 weeks now). Tracking calories and hitting protein goals. Have lost just under 20lbs. From 181, to 162 currently. Goal was 160lbs.
Need some direction. Continue dropping weight, or focus on gaining some lean mass? Currently hitting full body 3 days a week. Long term goal, eventually be about 190lbs ~15%bf. Strong athletic build aesthetic.
Congrats on your sobriety.
Are you currently struggling to add weight to your lifts in the gym?
Go on a slow and controlled bulk until you start getting fat.
Thank you! Not necessarily though. I typically do 3-4 sets. Aim for 8-12 reps. Usually with pyramid style, adding weight and lower reps as I get into the 3/4th set. I aim to train to failure or very close.
That’s my plan, I eat clean already and want to gain about .5 pounds a week. For whatever reason I feel like I need to be leaner before doing that. But am eager to start putting on more lean mass.
Here’s how I view it.
Weight gain is there as a means to overcome a plateau. Bruce Randall and Hugh Cassidy both demonstrated how effective that approach is. However, if we’re not plateauing, then upping the food isn’t really going to do anything for us. We’re already chugging along.
If I’m in a state where I can progress on my lifts while my bodyweight is dropping, I ride that out for as long as I can. That’s honestly a money situation: I’m getting leaner AND stronger at the same time. Once that stops working though, THEN I bring in food to get the gains coming again. And, eventually, the eating to gain becomes unsustainable, which invites the time to reduce the food and lean out. And, if I’m doing that right, I can still ride out those gains while I lean out.
congrats
what are your macros right now?
If fat loss is going well, dont stop now. Keep pushing until you cant really get leaner, then reverse diet into a bulk.
This allows for a longer bulk, which is always better.
I’ve been on a somewhat ketogenic diet. Low carb. I’m not exactly sure but I’m on average getting 130-150g protein daily. High fat. Again, not sure on my other macros. Prioritizing protein intake. Have not done that in the past! Thank you btw
Thanks. That’s kind of my thinking, but being in a deficit feels like it’s taking a toll a bit. Nothing severe, just excited to be back in a surplus I guess. But again, I want to get nice and lean so I can have that longer lean bulk. Just don’t know what the “benchmark” is to the end of that fat loss. A certain weight or visual leanness to aim for.
If you’re the type to push for extremes, get as lean as you can manage. This is also the most effective.
Yes, it’s subjective.
A more objective marker, for your body, is probably counting all 6 abs and all 4 heads of your Quads.
Or just until you feel like your compliance wont take you any further.
Body weight is not a good marker imo.
Congrats on the sobriety!
I am with @T3hPwnisher and @Andrewgen_Receptors, although they’re hitting a similar point from different angles.
You’re progressing in the gym, so you don’t need more food.
You’re still comfortable leaning out, so there’s no reason to reverse course.
I’d definitely keep riding that until at least one of those factors changes, then you can make a decision.
Appreciate all the feedback. Interesting thoughts on adding food or not! Makes sense! Going to continue lifting hard and eating clean. I’ll go for some of those markers until I add in food.
I see often times people who are dropping weight told to just bulk if there is “nothing to reveal” underneath.
I feel as though I’m going through a bit of recomp though too while dropping weight.
