[quote]getalpha wrote:
If you have something constructive to give please feel free to do so…
I think I fked up when I wrote that… I mean.
I’ve never properly eaten for great gains or loss, my diet has never been in check enough.
Am I way off thinking that given I’m a bit out of shape, that within the next 12 weeks I could not gain muscle / strength and cut up more? Given my test levels are also about 3 x higher than someone normal currently.
I’d say that should give me some good sparing effects on muscle.
This is the reason for posting, I’m not naive in thinking I know everything.
So… is it really as simple as eating 500 cals less than your base metabolic rate?
I’m training 3 x a week… heavy
No cardio as of yet, thinking of doing HIIT on non training days.[/quote]
Need details on daily intake first of all. Second, 250mg/week sounds high for a replacement dose prescription, although not totally unheard of I suppose. Third, I don’t know how long you have been back at training consistently, but if it is longer than about 4-6 weeks of CONSISTENT training, 3 days a week is just not enough for serious body recomp. Strength, yeah, body recomp – recomp is all about elevated metabolic demand, which requires elevated activity levels as much as is sustainable and recoverable. So, my advice is to add another lifting day and do some kind of cardio–ANY kind will do for the first initial phase, on two of your off days, leaving a day for rest. You can switch to HIIT later after getting used to the schedule.
Fourth, in the very first phases of fat loss, yeah it is as simple as eating 500 calories under maintenance. But that won’t last long. Fix your food CHOICES and TIMING. What you eat and the timing of it has a lot of control over how easily or hard it is to stick to your diet as well as how easily the fat comes off.