Getting Back on Track

Bigger Stronger Leaner Beginners
1

Am I on the right track (or way off)?

Long story short, my training has been piss poor since christmas and I’m down about 1 or 2kg BW and sitting around 15% BF.

I know you’re not meant to cut/bulk/cut/bulk/… but the idea that you should get to 10% BF before trying to add more mass is also thrown around here.

I figure this is the theory I am going to follow (even though I feel rather small at sub 70kg). <— right/wrong?

I’m going to continue with the same exercises I’ve always done albeit with different rep/set/weight schemes and cardio on alternate days.

I was doing 5,4,3,2,1 reps adding weight each set up til my 1RM. With my decreased calories I’m not making the 1RM I used to (5kg less on all lifts).

I think 10x3 is the way to go (since I have been failing to lift more than 3 reps at my 90%1RM and I just don’t want to take any weight off the bar).

The biggie is diet. I’m confussed. I’m 5’6", 68kg, 15% BF.

I’m eating about 2000 calories (just barely!). <— Too little/too high? I feel satisfied (just) throguhout the day and I could easily eat more.

40/40/20 Pro/Fat/Carbs. <— Its not ‘low carb’ but the carbs are all fruit or veges.

Breakfast: Oats,Peach,2 eggs, Flameout, Creatine

Morn Tea: Oz almonds/walnuts

Lunch: Brocoli/Beans/Sprouts, Tuna

Arvo Tea: Yogurt, Banana

PWO: 40g whey,Creatine

Dinner: Brocoli/Beans/Sprouts, Steak (or chicken or pork or fish).

Supper: Cottage cheese, Apple

<— Right foods for fat loss?

Thanks for any advice!

Need to get back into the right mindset,
Spry.

2

More protein. Go 2 eggs plus a scoop of whey. or add some meat.

How many ounces? Add protein. A shake, meat, something, veggies.

not bad

protein

Good, add a carb here, maybe move the oats from breakfast to here, if you can’t do Surge or malto/dextrose

good

For me, carbs are too late at night, If you want the apple, put it at dinner PWO. just have the cottage cheese

You really aren’t eating much at all.

I’m totally estimating off the top of my head, but what you are eating is coming out to approx. 170g protein, 150g carbs, and only about 50g fat. that’s about 1750 calories. So, you’re loser to a 40/30/30 macro split instead of the 40/40/20 you were shooting for.

Make sure you are getting more than 1g of protein per lb. bodyweight (or more than 2.2g protein per kg). Most of your carbs are from veggies and fruit, that’s good. maybe drop the oats.

(I’m guessing you are getting about 170g protein, you weigh 150, you could definitely get more).

maybe drop the oats all together, keep only 1 piece of fruit at breakfast, do only veggies the rest of the day, and get some fats at every meal (except PWO), olive oil and nuts are your friend.

3

I’ll add one thing.

If you are shooting for 40p/40f/20c macro split, and around 2000 calories, then shoot for:

200g protein = 800 calories
90g fat = 810 calories
100g carbs = 400 calories

That’s 2010 calories. You could even go less carbs like a 40/50/10 split

200g protein = 800 calories
111g fat = about 1000 calories
50g carbs = 200 calories

either way would work, whichever works better for you.