QUOTE(DeAct @ Apr 14 2018, 08:12 AM)
Hi there,
Congratulations on your progress so far.
4kg sounds in 2 weeks sounds about good. What I gathered so far points that losing between 0.4-0.8% of body weight per week is a good aim.
Judging by the rate of your weight decline, you seem to know what you’re doing with total calories. I can’t comment about macros. One thing I’d say though is that you can get better results if you spread your proteins more evenly. It’s something to consider but don’t fuss over it.
My experience is that I take longer to recover when I’m on a caloric deficit especially when my protein intake is low. I don’t know whether they have leucine as a supplement by itself but I’ve read that it does help with recovery. You can get leucine from meat btw. If you have trouble with meeting your protein requirements, supplements such as whey (also has leucine in it) can benefit you. I don’t speak for everyone here but I do believe most will agree that supplementation is only means to an end. You have to find something that is sustainable in the long run for you.
Losing fats and gaining muscle at the same time is possible. However, in the long run, results from aiming for either one outweight results from aiming for both.
Form>load. That being said, you do have to train with sufficient intensity. I’ll leave the training aspect to other forumers but I think it’ll help if you provide more details on your training.
All the best man.
Thanks for replies, mate. I think I'm not losing 4kg just in 2 weeks but I still remember that the last time I weight myself It around 83kg last month... So maybe working out was helping abit
I think that my protein intake is low.. I just started counting my calorie intake using MyFitnessPal. Here the result of today
https://prnt.sc/j5zymm . I actually not really understand about this but I think that it NOT okay.
QUOTE(internaldisputes @ Apr 15 2018, 05:08 PM)
Hey, welcome to the forum! First thing first, can you make a breakdown of what exactly the exercises that you do at the gym? How long do you rest between sets? 2-hours for 9 sets of exercises seem awfully long. I think you can use your time more effectively by doing a wider variety of exercises and some cardio.
Thanks for your warm welcome.
I will listed my exercise for a week. I usually rest 3-5 mins like that. Also all exercise I do in 3 sets.
Monday: Chest (Barbell bench press, Incline barbell press, Decline barbell press)
Warm up: 1-2 sets 0KG
Weight: 2.5-7.5 KG x2
Reps: 6-8
Tuesday: Leg *4exercise
Barbell squat
Warm up: 1-2 sets 0KG
Weight: 5-7.5KG x2
Reps: 6-8
Leg press
Weight: 20-25KG x2
Reps: 8-12
Leg extension
Weight: 10KG x2
Reps: 8-10
Seated calf raise
Weight: 10KG x2
Reps: 8-10
Wednesday: Back
Wide-grip lat pulldown
Weight:15-25KG
Reps: 8-10
Seated Row
Weight: 25KG
Reps: 8-10
Kneeling One Arm Row *Dumbbell
Weight: 5-7.5KG
Reps: 6-8
Thursday: Shoulder (Seated shoulder press, Side lateral raise, Front raise, Bent-Over Rear Deltoid Raise) Dumbbell *4exercise
Weight: 5-7.5KG
Reps: 8-12
Friday: Biceps (Bar Curl, Biceps Curl, Hammer Curl) & Triceps (Pushdown 15-25KG / Reps: 6-10)
Weight: 5-7.5KG
Reps: 8-12
Saturday: Cardio , Abs
Treadmill: 35-60min
Reverse crunch: 6-8reps
Knee-In crunch: 6-8reps
Sunday: REST
*I usually do cardio (treadmill) If I feel like I don't sweat a lot but tired after do all my exercise at the last 10-20min.
p/s: I just google all the exercise name lol. I just do without knowing the name. Just follow my friend order at the gym.
QUOTE(helven @ Apr 16 2018, 02:44 PM)
2 hours a day, 6 days a week seems to be a problem you feel weaker and weaker, do you get enough rest? I mean sleep.
Try 3 days a week instead then slowly adding more volume, volume can be a factor to your result, only when you body can cope with the intensity
I sleep about 8-10 hours at night. Should I sleep more hours?
I'm jobless btw
I think that I don't do so much exercise. If I take more rest day I can't get the result.
Apr 14 2018, 12:05 AM, updated 8y ago
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