first post on here, but i’ve been reading for awhile. I have a pretty decent understanding of nutrition(i think), but i wanted to get a double check from some of you. At 6’ 198lbs, and 27 years old i roughly calculate my maintenance cals to be 3000. Im currently eating 2700-2800 daily with 200-210g Pro, 110-115g Fat and about 225g Carbs.
Goal is to slowly cut body fat while still lifting on 5/3/1 and working on my strength. I would estimate i’m at about 16% bodyfat currently. My lifts #s arent great for my size, hence the 5/3/1. Last weeks lifts on the + sets were: Bench 1709, Squat 22511, DL 2908 and Press 1403. So am i at least in the ballpark diet wise?
If I was you I wouldn’t worry so much about losing body fat but rather focus on building muscle. Your numbers don’t seem to me like your going to get fat.
You just need to grow some muscle.
Keep up your protein, avoid sugary foods and trans fats and you’ll be fine.
If you are finding it hard to gain muscle then perhaps it could be your training that is the problem.
I found doing one body part per week did Jack shit for me.
[quote]GetitUp wrote:
Im currently eating 2700-2800 daily with 200-210g Pro, 110-115g Fat and about 225g Carbs. [/quote]
What, exactly, did you eat yesterday?
On paper, maybe. But in the last few weeks, what kind of strength and bodyweight changes have you actually seen?
[quote]Chris Colucci wrote:
What, exactly, did you eat yesterday?
I work night shift so the times are weird:
10pm- 7oz grilled pork chop, 2 cups broccoli in olive oil and garlic and 1 white potato with some sort of herbs(wife made them).
2am- 6.5oz steak and chicken, large salad w/blue cheese a boiled egg and a little ranch
5am- 2 apples and almond butter
8am- pre-workout shake, basically BCAAs and caffeine(sometimes a bowl of oatmeal if im feeling low on carbs)
10am- PWO shake, 25g pro powder, creatine beta alanine and dextrose
1130am- 4.5oz chicken, small sweet potato with coconut butter and some mixed veggies
On paper, maybe. But in the last few weeks, what kind of strength and bodyweight changes have you actually seen?[/quote]
I have seen very little bodyweight change in the last 4 months, losing about 4lbs. My composition looks much better and i have increased muscle mass visually. My lifts have been pretty consistent with reps each cycle of 5/3/1 even with the weight increases, and my accessory movements are increasing(pullups, dips, etc.).
[quote]GetitUp wrote:
So am i at least in the ballpark diet wise?
…
Goal is to slowly cut body fat while still lifting on 5/3/1 and working on my strength
…
My composition looks much better and i have increased muscle mass visually. My lifts have been pretty consistent with reps each cycle of 5/3/1 even with the weight increases, and my accessory movements are increasing(pullups, dips, etc.).[/quote]
You’ve lost fat, built muscle, and increased strength. Yessir, I’d say you’re in the ballpark.
Don’t stress over “only” losing 4 pounds on the scale. Visual and physical changes definitely trump what a scale says.
thanks Chris, im not too worried about losing/gaining weight as long as my stength levels dont drop. I guess i just see a lot of guys cut weight and bodyfat here pretty quickly, but i assume theyre restricting carbs a good bit more as well.
[quote]GetitUp wrote:
I guess i just see a lot of guys cut weight and bodyfat here pretty quickly, but i assume theyre restricting carbs a good bit more as well. [/quote]
If you wanted to make fat loss your number one priority for the next 12 weeks or so to drop maximum bodyfat, then your training and nutrition would have to change, yep. You’d definitely see faster results and “ideally” your strength wouldn’t drop much, if at all, during that time. But even if it did, it would be acceptable (since fat loss, not strength, was the goal) and it would be temporary (since strength tends to bounce back once training is re-adjusted).
As it stands now, for the goals you stated and the progress you’ve reported, I’d say you’re pretty much on point.
Chris, i tried to send you a PM but i guess i dont have enough posts yet and it wouldnt let me. Ive been doing 3 or so circuit type conditioning workouts each week on top of my 5/3/1 and like doing them, if i went the route you mentioned with a serious cut i realize my workouts would have to change. Would i still be able to do these conditioning workouts though? Ive been thinking about doing a 2 month cut but i dont really want to give up these workouts right now.
[quote]GetitUp wrote:
Chris, i tried to send you a PM but i guess i dont have enough posts yet and it wouldnt let me.[/quote]
PMs don’t work for anyone, no prob.
Some kind of cardio/conditioning definitely has a place when maximum fat loss is the goal, so depending on exactly what they look like and what else you’re doing through the week, you should definitely be able to keep them in place.
But again, I feel like you’re well on-track for what you said you were looking for originally. If you want to adjust things, that’s your call, but it does seem like things are rolling along at a decent pace already.
Youre right Chris, im progressing nicely even though it is slower. I get impatient and want to cut a bunch of body fat, but i know i need to build some more muscle first, especially in the ab area, or ill just look scrawny. Thanks again man.