It has been a month of tracking my food and eating ~2400 calories a day. Nothing has changed. My weight will float down a pound and up two. My body fat will drop 2% and back up 1% and then not budge. Clothes are fitting the same, but nails are brittle, I'm very tired and it's taking me several days to recover from workouts. I don't have time for that since I'm working out 5 days a week. I added up the hours I'm working out in a week, and I'm at 13 hours. That's a lot and puts my TDEE at least at 3100 calories. Eating 2400 a day I think is too little. So I'm upping it to 2800 calories in hopes of my clothes fitting better and recovery time improving. Now I remember why I hate this part of cutting...I'm so impatient.
Hit the gym yesterday. Officially finished up Stage 3, minus a few exercises I'm not allowed to do. Overall, I saw moderate gains in lifting weight. Some of my gains below
One Arm DB Snatch
12lb
25lb
DB Single-leg Romanain Deadlift
20lb
30lb
BB Bent-Over Row
45lb
75lb
Plank
70 seconds for 3 sets
90 seconds for 3 sets
Reverse Wood Chop
15lbs
20lbs
BB Romanian Deadlift & Bent-Over Row
50lb
75lb
Partial Single Leg Squat (DB)
Body Weight
15lb
Prone Cobra
90 seconds
120 seconds
Body Weight Matrix
5 minutes
4 minutes
My interval time is up to 6.7 sprint/6.2 recovery. No pausing.
I need to plan out my "scaled back" lifting program. Am too lazy to think though.
Post by tacosforlife on Oct 9, 2015 9:29:08 GMT -5
2curlydogs, my thoughts on a scaled back lifting program: go back to stage 1 of NROLFW but don't focus on making strength gains, just maintain.
Or use phase one as a general outline One squat or deadlift movement One pushing or pulling movement One complementary pushing or pulling movement One less intense leg movement and one core movement OR two core movements
Maybe throw the body weight matrix in occasionally to mix it up
Post by tacosforlife on Oct 9, 2015 9:32:07 GMT -5
I weighed myself yesterday, and I'm back to where I was pre-indulgent weekend! So I'm down 7 pounds since July 20. I need to continue to tighten things up to see more progress, but this is something.
My physical therapist has banned overhead lifts for right now while I work on my neck issues, so we did a lot of chest and back stuff yesterday. I really rocked the rows and incline bench presses!
I'm going to re-tool my workout schedule for a bit because the late sunrise is making it impossible for me to do anything before work. So right now, I'm going to stick with 3 days of lifting and 3 days of running, all in the afternoons, with walking on my off day. I'll miss a few workouts on our upcoming vacation, but I should be doing a ton of walking and I'm going to keep booze to a minimum (absolutely no more than 2 drinks any day of vacation).