November 12, 2021 at 2:28 am #169161Sam AbrahamParticipant
Hi Joe. I started my fitness journey in January of this year. I turn 25 in 2 weeks at 177cm. I started at 127kg. Initially with little knowledge, I decided to use a TDEE calculator and just ate a 1000 calorie deficit of the number it spewed out. I think it said 2700-2800? So I ate at 1800. I lost a considerable amount of weight doing this for around 5 months (May). No exercise. Just the calorie deficit. I got down to 108kg. I took a month break in June. And gained only like 2 kg back. So at 110kg.
Then when I resumed my deficit back in July I started doing some light cardio, then progressing to some jogs as well. Got to around 104.4kg I believe. And then started weight training when I realised weight was going down but I was still fat. This was end of August. I wasn’t able to access a gym (due to covid lockdown for 3-4 months). But I had a basic bench and barbell and some light dumbells to start my journey. I did a 3x full body split following some generic program online. The program recommended I be in a 1000-1100 calorie deficit.
Then on Oct 12th, gyms reopened and I started initially going 3 days a week and now skip to exactly a month later today (Nov 12th), I’ve been doing a 6 x a week PPL split for about 3 weeks straight now. During this time I’ve seen good muscle and strength development, plus my recovery has significantly improved since I first started. My diet also has changed. I’m eating much more calories these days, especially as I felt like I was a little too low in calories. Increased around 100 each week since joining the gym. Now at 2450-2500, which seems to be what the online calculators are spewing out as a 500 calorie deficit. But my weight has only gone down 1.2kg since September. My belly button measurement went down from 45 to 43 since September. But seeing that I’m still quite overweight, I’m not sure if this is slow progress or not?
So here are my questions:
1. Which split is preferable for me? Considering I’ve now had a little bit of time to learn about lifting. Not a 1st timer anymore.
2. Am I in a plateau? Or have I been at a deficit for too long? I haven’t done maintenance, carb cycling, refeeds and all that ever. Had one break in the middle of this year, and it wasn’t tracked or anything. Just did it out of diet fatigue.
3. The diet planner in the app says I should be eating 2900ish calories at a cut (says 3250 maintenance), but this seems a lot? I’m currently eating 2400-2500 clean food (except some halo ice cream for dessert which is within my macros/calories), so this jump in calories seems like a lot? Will I still be shedding the fat anyway?
4. Cardio recommendations?
Thanks!November 12, 2021 at 9:20 am #169375November 12, 2021 at 9:24 am #169379November 12, 2021 at 9:33 am #169390Sam AbrahamParticipant
Thanks so much Joe! You’ve put my mind at ease. Also I’m a Christian too, and I think it’s fantastic how you are leading a spirit led life and inspiring others to do the same. God bless. Will continue to keep the questions coming as I progress on this journey.November 12, 2021 at 3:50 pm #169629
- You must be logged in to reply to this topic.