Hey guys,
it's been a while since I've been on the forums. In that time I've become sloppier than I would like and I need some help getting back on track.
I'm in the process of writing up a diet but I would like a couple of questions answered (if possible), before I start playing with any macros.
First some background as to better help you, help meI will try to be as detailed as possible so bare with me.
Goals:
get down to 10%bf or lower, whilst maintaining as much muscle (if not all) as possible.
First my stats.
Age: 20
Height: round 6.1"
weight: 191lbs
bf%: round 16% -this is my guesstimate, though I'd dare say fairly accurate as I have had a few others say the same. - I can clearly see my top 4 abs and my stomach is flat. I know this isn't much of an indication however, and I'll post pictures soon.
lifting exp: 3+yrs
cycle exp: 0
As a side note, I know 191lbs at my height with that percentage of bodyfat seems quite light but I actually have decent size for my weight. I've had many people tell me they expect me to be at least 16-20lbs heavy. Again, I know this is a poor indication and will post pics asap.
Having said that, I worked out my BMR and TDEE using the Harris benedict forumla provided in the sticky and they seem a bit off...Information is as follows;
BMR=2042 TDEE=(1.725 or very active) 3522
Feel free to check my calculations if these figures seem strange to you!
In terms of training, I adhere to a 6day split. I train each muscle group, (excluding calves, which are done twice per week) once per week only. I split quads and hams on different days and train calves respectively with each.
As for cardio, I am not a fan of HIT nor interval. I generally stick to a steady, continuous pace, 45mins and do this everyday expect the days I train legs (and sundays) or 4 times a week. I was originally doing this fasted of a morning, however, until I go back to work I am waking up late and this means I will usually miss a meal. On the topic of work, there is no exertion involved, so whether I am working or not TDEE will remain the same.
Rep range falls between 6-10, although slightly higher (12+) when I train legs and calves. Having said that, provided I am taking the muscle to failure on every set, I'm not overly concerned with rep range. Obviously strength is a good indication of size, but again, I am not overly concerned. What matters is that I am taking the muscle through the full range of motion, controlling the movement (no jerky movements).
My staple exercises consist of basic compund, heavy movements, with an emphasis on squats and stiffs. (I generally do stiffs as I feel it isolates the qlutes and hams better as oposed to the normal variation, though i switch it up every 3-4weeks, just for some variety). I usually will only throw in one isolation movement per muscle group, all following the compound lifts.
A basic outline of my split is as follows;
Monday: quads/calves
consists of 3 exercises and 3 sets of each, all to failure, excluding squats which I do 4 sets of.
Tuesday: chest
consits of 3 exercises and 3 sets of each
Wednesday: back
see above
Thursday: hams/calves/abs
see above
Friday: shoulders/traps
shoulders: 3x3 / traps: 2x3
Saturday: arms
see above
Sunday: complete rest
Originally I was doing 4 exercises for each muscle group with 4 sets for each (all major muscle groups, excluding arms and calves, which remained at 3 exercises with 3 sets for each). However, I thought this to be overkill, especially since I am not on AAS. - I would like to hear your thoughts on the matter though.
Ok. Now that we've got the background covered the questions.
1- my TDEE seems very high and I am skeptical as to whether a 500caloric defecit will yield any fat loss? -I also worked out my TDEE based on LBM but there was relatively no difference in results.
2- If in fact a 500 caloric defecit will fail to yield any fat loss, how should I proceed, whilst trying to conserve as much muscle as possible?
3- Is my weight training routine a little on the excessive side, or should I go back to 4 exercises per major muscle group with 4 sets for each?
4- Should I consider doing the whole leg workout on the one day, only divided into morning and afternnon?
5- Is carb cycling a good option at 17bf% or should I wait until I lower it somewhat?
6- In terms of cardio, I was watching a training video of Dorian Yates and he stated that cardio following weight training is counter productive because this is when your body most requires rest?? Does anyone have any evidence, either for or against? - Having said this, I understand that ANY cardio is better than no cardio, as Nark put it.
7- As of late, I have not been worried about how many calories I consume per meal (I eat 6 btw), only concerned with getting all my macros in for the day, as some meals are larger than others, (namely breakfast and pre and post workout). Although I do make sure to space my protein out evenly over the day. However I've recently been told that I should be striving to have the same number of calories per meal, every meal. For example, a person on a 2000cal diet. He eats 6 meals a day. Equates to 333calories per meal. Is the reasoning accurate, or should I ignore it??
I am sure that I will have more questions as we go along, but for now that pretty much sums it up.
Any and all advice will be appreciated, thanks in advance.
~A
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Originally Posted by --->>405<<---
so ur talkn to the wrong guy about work being a reason to not get up early... go to bed earlier .. 
