Hi Bodybuilding Sifus,

Been working out for 2 months now after a long hiatus and feeling great!
My current goals are to lose 20kgs and work my way up to 20 chinups per set

Would like to ask for advise on how to improve my fat loss and increase my strength

I workout 3 times a week on the same workout



Diet basically i'm eating less than my daily recommended calorie intake which is 2090 calories a day

I'm averaging 100kg since i've started my workout but haven't had any breakthrough in dropping weight

Appreciate all the advise, thanks

1) Weight Loss/Gain depends on Energy Deficit/Surplus <- I think you understand that
2) You've been training only for 2 months? Chances are you are recomping ( losing and gaining at the same time)
3) Define breakthrough in dropping weight. What's the progression been like for the past 2 months ? Workouts look solid to me. Full body 3 times per week for someone that just started out is a good base to start with.

Thanks razorboy

Well basically my weight has dropped the first month 102kg - 100kg, i was doing 5 reps for each set of exercises and 5kg less for most of the workouts.

Starting the second month, i've since increased 5kg generally for squats, barbell row and just 2 weeks ago increased my reps to 8, but my weight has been 100kg and seen no weight loss at all.

So i basically need to know if i'm doing things right or do i need to add variation to my workout(i.e. upper body focused on monday, lower body focused on wednesday, so on and so forth) and by all means i'm all in for compound lifts

1) Weight Loss/Gain depends on Energy Deficit/Surplus <- I think you understand that
2) You've been training only for 2 months? Chances are you are recomping ( losing and gaining at the same time)
3) Define breakthrough in dropping weight. What's the progression been like for the past 2 months ? Workouts look solid to me. Full body 3 times per week for someone that just started out is a good base to start with.

I don't think you fully understand statement #1.

You eat 2k Calories, You workout X amount of days and cardio X amount per week. Weight doesn't go down. What does it mean? It means, your energy output < energy input. So what do we do?

We either lower caloric intake or increase workload ( resistance training or cardio ) so we can achieve achieve output > input.

Adding variations, adding reps, adding weight is one of the ways to increase energy output but not necessarily the way. What I suggest you do is, either increase your caloric deficit or increase/include cardio in your week's physical activity.

Adding reps and volume is a good way to increase energy output but look at it this way,weight training does not burn as much calories as you think. Adding cardiovascular activity ( HIIT, MISS, LISS) is the best way to bluntly burn through calories. You wanna be as strong as possible on as much calories as possible to preserve as much lean muscle tissue as possible and pumping out 300 sets of 4000 reps isn't going to do that, it'll help your burn calories though but really? The important thing is to be patient and take it slow. 2 weeks on no weight loss, either drop some calories or add some cardio. Rinse and repeat.

One last thing though, don't go apeshit and cut 1k Calories and go 3 hours of cardio per day and mess up your metabolism. Your metabolism if put under stress ( surplus /deficit) over a long period of time will adapt. It is a good and a bad thing but that's another story

This post has been edited by razorboy: Apr 9 2014, 12:50 PM

Thanks razorboy, appreciate the generous feedback, am planning to increase workload and reduce caloric intake immediately.

Good one, Razorboy, as usual

Highlighted key point "Rinse and repeat. "

There is no one magic plan that works for all, unfortunately. The only thing that works is Rinse and Repeat; meaning have a base, and tweak as you go with the plan, have patience, result may or may not come in consistent basis but continue with minor tweaks. (Tweak= intake, intensity, and macros)

All the best.

Looks very good. Don't worry about the lost of weight or lack of. Slow and steady wins it
Some are granted with crazy genetics where they can control their weight like a variable resistor just by lookin out on their diet.
Others take a longer time but doesn't mean it's not working. On paper if your calories are right and your workout is right..just sit back and chill.

Just my 2 cents.

Thanks very much veejay and Valenrudon,
I've since added deadlifts, chinups and dips and removed barbell row, curl and tricep extension from my workout. going full compound lift/exercise

but barbell row is awesome

Barbell rows are one of the best back compound exercises. Why remove? lel.

ya i know, but due to time constraints i decided to replace it with pullups for the time being, since introduction of deadlifts has covered my lower back, will be switching the lifts once i've reached another plateau

like you i have only 45mins - 1hour during lunch break to hit the gym. Got to make it count. Wise move on your end to include more compounds.
That was what took me 1-2 years to learn. Since then i've been focusing on compounds coz i don't have the time sit on my ass doing 3 different types of curls or extensions.

looks like u've been doing your homework. walking the right path. now it's all down to consistency