It happen every year I bulk up during the winter break some personal records.Come the first of the year I don't change my diet much at first but add GGP exercises like sledgehammer ,combo bodyweight tri sets,heavy and speed bags .
I weight train 3 time a week cut back my easy cardio to two day a week instead of three add the GPP after hitting the weights 3 time a week change up the GGP Evey time.
I have lost 12 lb. but now have hit a wall and getting weaker have less endurance.I still want to lost some more weight but every time I try to take off the last 10 to 15 lb I look good but don’t feel good. I am talking about 12% bodyfat.I know it more likey over training. but I can not function on a low cal diet it is worse. I walk around like a zombie.
What steps do you guys think I need to do to keep my energy up and still loose the weight.
If your only training 3 days a week and light cardio on only 2 days, that’s not really that bad, it all depends on how long you spend in the gym. Sounds more like a nutrition thing to me. Could be dropping it to fast, not enough carbs will make you sluggish. What’s your nutrition like and your stats
Look at Berardi’s latest article, you cant expect to just drop your calories and not see a decrease in lean mass, even the way you are going about it you will definitely improve your body composition, but that just means losing muscle at a much slower pace than you are losing fat. Check out Berardi’s article, you should be eating more to make up for that excess caloric expenditure.
I eat about 2000 to 2400 cal a day.AS for my change in diet I swore off most process foods like breads, pasta, and no sugar loaded foods. I upp my vegetables and just steam them.
as for my weight program .Day one pressing movements bench, military, incline I like to pyramid the weights over 6-7 sets the first two are really light sets of 8 then go heavy for top set of 3-5 reps then go back down with a 10 and 15 . I do about 16 to 24 set per workout. rotating exercises every three Weeks.
Day two is built around the deadlift, trap bar, stiff, sumo, and pulling rows ,chins . The reps on deadlift don’t go over 10 but the row, do have high rep on the end, total sets 16 to 24
changing every 3 weeks.
Day three is squat day , front, box, leg close, legs wide 6-7 set pyramid.here is where I do something different hard ride on the bike,sprints 4 to 5 of them.
well here is a little more info for you guys.I am 39 years old 5 foot 7 I weigh around 200 bulking and 170 I look pretty lean not ripped but normal.here is some of my personal best are bench 255 squat 390 and dealift 455.
[quote]beast 455 wrote:
I eat about 2000 to 2400 cal a day.AS for my change in diet I swore off most process foods like breads, pasta, and no sugar loaded foods. I upp my vegetables and just steam them.
as for my weight program .Day one pressing movements bench, military, incline I like to pyramid the weights over 6-7 sets the first two are really light sets of 8 then go heavy for top set of 3-5 reps then go back down with a 10 and 15 . I do about 16 to 24 set per workout. rotating exercises every three Weeks.
Day two is built around the deadlift, trap bar, stiff, sumo, and pulling rows ,chins . The reps on deadlift don’t go over 10 but the row, do have high rep on the end, total sets 16 to 24
changing every 3 weeks.
Day three is squat day , front, box, leg close, legs wide 6-7 set pyramid.here is where I do something different hard ride on the bike,sprints 4 to 5 of them.
well here is a little more info for you guys.I am 39 years old 5 foot 7 I weigh around 200 bulking and 170 I look pretty lean not ripped but normal.here is some of my personal best are bench 255 squat 390 and dealift 455.[/quote]
Beast 455,
First -those are good 1 lift maxs for your age and weight.Low intensity cardio depletes your strength level.
Your workout volume is high,overtraing is going to set in.I keep my diet at high protein moderate carbs and low fat all year.I adjust my calorie intake to move my weight up or down.I weigh in at 190 most of the time and go down to 181 to compete.We are both similar in ht. wt.,I’m 52.I train for strength mostly and my size and shape follow.If I find that I’m tired and my training intensity is down I take a couple of days off.TRAIN HARD! Jimmy T
Check out massive eating by Barardi. With that level of activity you simply are not eating enough. Stoke your furnace and kick up the metabolism.
I went from 235 to 212 eating between 2500 and 3000 calories/day per Barardi’s 7 principles. I gained about 7 lb LBM during the period. Had some strength loss, but not significant, less than 10% on 1RM. I had to increase to about 3500 calories to stabilize the weight. Have since worked calories up to about 4500 cal/day and gained to about 225 and held for over a month with serious violations of my nutrition plan – I don’t come close to the 90% rule, more like 70%, but doesn’t seem to be causing me any damage. Have gained a couple percent in body fat, but also gained more LBM. Energy level stays very high and strength came back like gangbusters – new PR’s on almost every ME attempt.
You’ve got to eat more and then taper down the calories gradually when you are ready to cut again, to minimize the strength/muscle loss.
Check out massive eating by Barardi. With that level of activity you simply are not eating enough. Stoke your furnace and kick up the metabolism.
I went from 235 to 212 eating between 2500 and 3000 calories/day per Barardi’s 7 principles. I gained about 7 lb LBM during the period. Had some strength loss, but not significant, less than 10% on 1RM. I had to increase to about 3500 calories to stabilize the weight. Have since worked calories up to about 4500 cal/day and gained to about 225 and held for over a month with serious violations of my nutrition plan – I don’t come close to the 90% rule, more like 70%, but doesn’t seem to be causing me any damage. Have gained a couple percent in body fat, but also gained more LBM. Energy level stays very high and strength came back like gangbusters – new PR’s on almost every ME attempt.
You’ve got to eat more and then taper down the calories gradually when you are ready to cut again, to minimize the strength/muscle loss.
Anavar…No, just kidding. Maybe try 1 day of cardio and the other day a kettlebell gpp day. Also, look to have 1-2 higher calorie days/week. Days you are exerciseing a lot. Look at Thibs carb cycling article.
I have used carb cycling on heavy days.There a fine line between losing the weight and just staying stable.also my best max on deadlift was about 5 years ago then I got in a ATV accident and hurt my upper back it took a good year to be able to deadlift again.I have not been able lift that heavy since.I can probably do 380- 400 for a single now.
How much strength most of you guyslose when cutting up as a average %
[quote]beast 455 wrote:
I have used carb cycling on heavy days.There a fine line between losing the weight and just staying stable.also my best max on deadlift was about 5 years ago then I got in a ATV accident and hurt my upper back it took a good year to be able to deadlift again.I have not been able lift that heavy since.I can probably do 380- 400 for a single now.
How much strength most of you guyslose when cutting up as a average %[/quote]
Beast455,
I carb load before every workout.I can tell you from my experience, that my strength level does not decrease at all.My weight goes to 190 maybe 192,with 10 weeks to my competition I watch my calorie intake.At a BW of 181.75 my strength level is the same.After I make weight, I carb load and drink lots of powerade.My body begins to fill out and my energy level is high.The next day at the meet I’m ready to rock bro.Like I said in my earlier post,I’m a strength athlete.
Guys who bodybuild do things different.Grey from T-Nation in the over 35 lifter forum is a good guy to ask questions on that.He has a good understanding of,carb loading,droping weight to cut up and so forth.I’m sure he would be happy to help.He is a very positive guy.Good Luck TRAIN HARD Jimmy T