QUOTE(razorboy @ Apr 9 2014, 12:48 PM)
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
Good one, Razorboy, as usual 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
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.
Apr 9 2014, 04:26 PM

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