I see practically no fat sources here.
1 Like
what’s a BD?
You say you’ve been on 1500 calories a day. For how long, and how has your bodyweight changed during that time?
Are you currently, right now, still losing weight? Or have you been maintaining 138 pounds?
2 Likes
I took it to mean body dysmorpia.
Or a Big Dick…
1 Like
You have a long way to go before anything is ruined.
Think of it like this- metabolism= anabolism+catabolism.
So eat a lot, but work more and harder, while staying in a slight surplus. You’ll get bigger and stronger with negligible fat gain.
Only problem is that it takes a long time.
1 Like
Time to bulk, you skinny bastard. You look like a skeleton.
3 Likes
So guys how much kcal should i now add to be in safe spot. No need to rush. Just i want my strenght to recover a little because its suffers. I was slowly losing weight at 1400-1500 kcal. Now i want to be on maintenance. 300-500?
1 Like
You’re going about it backwards. Don’t up the calories and then try to train up to those calories. Up the training and then eat to recover and grow from it.
What is your plan for training at this point?
1 Like
I have no energy for workouts right now. Currently doing upper lower 4x. Today i was doing lower body and had absolutely no power. As you say how can i regain my strenght without adding calories. I know i need to workout just hard as i was but i can’t on such low calorie as 1500. Today I got to this point i understand it
So clearly you need to eat more food, because you aren’t matching demand. I’d keep eating more food until I no longer felt the way you felt.
3 Likes
I think you’ve got the right idea.
Start eating a little more, trying to stop weight loss and Maintain for a minute.
Your calories are so low, and you’ve still been losing. So your new “maintenance” level calories will actually be a “surplus.” Theoretically, you’ll be in a spot to make some Magical Lean Gains.
It may take a little experimentation to find the perfect number for “Maintenance” calories. If you’ve been starving yourself for awhile, you might actually Lose weight if you eat 300 more calories per day.
1 Like
Yesterday and today i ate 1800 kcal and i feel so much better physically but my strenght decreased a lot since last week. I suppose it will take some time. I’m really pushing myself hard but i can’t bench and squat same weight i did 2 weeks ago. I was thinking about adding one more upper body day weekly so i can bench 3 times a week but i’m afraid i will burnout myself. (Sorry for my language if its bad)
Strength does not increase or decrease in the span of a week. Performance ability? Sure. I can lift more weight in the span of minutes by changing my technique, getting hypped, using caffeine, etc, but my strength did not change.
Strength is a product of the size of your muscles. You make your muscle stronger by making them bigger. Your muscles are made of food.
I think i can only do one of these 2 things. Keep slowly increasing calories and watch if i regain some strength/performance or stay at 1500 kcal and decrease volume. Right now im doing around 12 sets weekly for big bodyparts + very little accesory movements
You should read some Sartre.
I see no reason for a 5’10 man to eat 1500 calories.
2 Likes
Dude, you are 5’10 and 138 pounds. You are small and shredded (probably more shredded than about 99% of the population) and almost underweight at your height.
You should be upping calories and workout volume at the same time and talk to someone professional if you think you have BD. Definitely get bigger. You can do it without getting fat.
1 Like
I will keep eating sligthly more. Now i feel better at 1800 kcal so i will maintain it for a week and probably add some more. Should i add more activity as i mentioned ( like one more upper day, ofcourse lighter) as i upped my kcals? Right now i’m doing something like jeff nippard’s/ eric helms upper lower but more strength focused (a lot of heavy doubles/triples on main lifts). You can reccomend me some program if you want
Adding activity when you’re already failing to recover is a really goofy idea.
6 Likes
One thing still bothers me. As i increased calories should i now switch to more reps work ( say like 4-6 = lower weight by 5/10%) or still try to push myself really hard and say on bench press do heavy doubles. Right now i can bench 225x2 hardly but last 2 weeks i was doing 225x3 with one rep left in the tank i suppose.
All of us have told you to gain weight and somehow you’re thinking of telling your body to dive into those extra calories by doing more volume, potentially killing off any potential surplus.
…but then I read you’re doing sets of 2-3 reps when you’re underfed, under-recovered, and probably not at the level to have enough technical proficiency in the lifts. Trying to force these reps out may very well get you injured.
As someone pointed out, strength just doesn’t disappear over the course of a week. If you’re basically running on empty lots of factors can impact your ability to DISPLAY that strength.
A change in direction for your bodyweight after so much cutting and being so lean will be super anabolic for you. Your body is screaming for it. Don’t overcomplicate things. Don’t major in the minors. Get on a basic program and FEED yourself. Your body will thank you and your progress on lifts will likely explode forward
1 Like