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 Reducing Weight While Strength Training

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bafukie
post Mar 1 2017, 09:32 PM

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i think i will puke within a day if im eating chicken breast all day all meal. And why do you need protein shake now?
bafukie
post Mar 2 2017, 11:26 AM

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Cut long story shot, if i were u i will start with these

Eat healthy. No junk food, processed food, no sugary drinks and definitely no fast food.

Cardio- 2-3x per week at slow pace jogging min 30 mins

Weight training 3 or more focusing on compound movement.

bafukie
post Mar 2 2017, 03:21 PM

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QUOTE(availyboy @ Mar 2 2017, 03:00 PM)
I should do once a week cheat day to keep the calories burning instead of body adapting I guess.

Thanks!! rclxms.gif
*
Errr no.... Tats just excuse to cheat. Not yet, u haf to earn the right to do cheat meals. To be blunt, yr body fat % is still way too high to do cheat meals.
bafukie
post Mar 8 2017, 09:21 PM

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Yr tdee isn't adding up. U shud not be eating below 2k with yr current weight n lifestyle
bafukie
post Mar 9 2017, 11:24 AM

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Drastic cut - understood and i did the same. From 90+kg i ate a miserable 1.5k calorie per day for a week or two. Found good information and i adjust to my tdee -200/300 calorie and my weight has gone down since. Just one question, <2k per day. What if yr weight loss stop or plateau? U gonna cut further to say 1.8k? Then 1.5 1.2 or even less than 1k calorie per day? The fact is yr weight loss is going to plateau several times before u reach yr target weight. What are u gonna do about it then when yr first step is technically wrong with such drastic drop in calories. Think abt it.
bafukie
post Mar 10 2017, 03:41 PM

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I can see how anxious u r to drop below 100kg. It's normal but you have to give sufficient time. 1 month is too short. To get in shape, give yrself 6 months to 1 year. U r doing weight training so losing fat n building muscles at the same time means scale may not be moving. I took 6 months to drop roughly 15-20 kg. Stopped worry after i drop first 10kg, continue to eat in caloric deficit n work out hard. I started cutting again after a recent bulk from 70kg to 80kg. Its been almost 2 months and i lost 3kg only. Doest affect me at all as weight loss becomes secondary. Keeping my muscles ie my strength becomes priority
bafukie
post Apr 10 2017, 04:45 PM

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5 days a week in gym? What sort of program are u following tat requires that high frequency?
bafukie
post Apr 10 2017, 10:01 PM

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Lose weight is ur goal? Then switch to full body 3 times per week. All compound movement, bench press, squats, deadlifts n overhead press every single workout. There is no telling how much u shud eat to lose weight. Given me, u shud start at the upper range like 2200-2300 n adjust from there.
bafukie
post Apr 12 2017, 06:49 AM

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Weight loss can be very fast if u go on a large calorie deficit ie like minus 20-25% of yr tdee but u will hit a wall faster as well. Experienced ppl will tell u go slow, n adjust accordingly. At least give yrself 2 weeks to find out yr maintenance calories intake based on weighing scale. If the scale is not moving, u know tats yr tdee calories.

Follow a good beginner program like starting strength 5x5. All the best in yr weight loss journey

 

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