Khayembii Communique
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- Apr 4, 2010
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I know this isn't BB (thank god) but figured I'd post what I'm doing here and see if anyone here has any tips for me, as I know a few people on here are into lifting/recomping and maybe also have some trainers on here.
I'm 24, 188 lbs as of Monday, 5'7. My goal is to lose 20-30 lbs which should have me cut down enough for a pretty nice six pack (last time I had a six pack was at like 155-160 but I've put on a bunch of muscle since then). I'm motivated enough to put as much effort into this as possible to get the fastest/best results that I can so I can move on to a bulk ASAP. The mantra is 1-2 lbs per week but **** that I can do better.
Right now I'm doing:
-Morning cardio M-F: 30 minutes on the elliptical.
-I lift MWF after work. I'm only doing SS but considering adding in more lifts or going to a 5 day split for more resistance work. This is followed by 30 minutes on the elliptical.
-TR evenings I do an hour on the elliptical.
My maintenance level is ~2500 kCals so I've designed a diet around ~2000 kCals with the appropriate macros (low fat, high protein, some carbs - don't remember the percentages off the top of my head as I'm writing this post). My diet is basically:
3 eggs
1/2 cup oats
(multivitamin, calcium, fish oil, green tea capsules)
2 sandwiches (4 slices bread, deli turkey, yellow mustard, veggies)
PWO Shake (60g protein, 30g dextrose, 5g whey)
1 chicken breast
1/2 cup brown rice
veggies
1 chicken breast
1/2 cup brown rice
veggies
I only drink water and green tea.
So I think my diet's pretty solid for now. All I can really think of doing to maximize this cutting phase is:
-Increasing cardio somehow (maybe 1 hr every morning?)
-Going to a 5 day split so I'm lifting more and hitting more muscle groups (will definitely be looking into this further this weekend, as it will also help against muscle consumption)
-Taking 1 rest day instead of the entire weekend (on saturday do cardio morning/evening or something)
-Throwing in a fat burning stack like E/C or something
I'm guessing with the diet restriction and all this cardio/lifting that I'm running a pretty significant deficit, but I'm never hungry and I haven't seen any decrease in strength in the gym. IMO as long as I'm not hungry or losing strength I should be good regardless of the size of the deficit.
Any opinions on this? Can anyone here make any recommendations? I'm surprised I haven't seen that many threads like this in this forum - I guess everyone's too worried about making pompadours and getting rid of black heads n ****.
I'm 24, 188 lbs as of Monday, 5'7. My goal is to lose 20-30 lbs which should have me cut down enough for a pretty nice six pack (last time I had a six pack was at like 155-160 but I've put on a bunch of muscle since then). I'm motivated enough to put as much effort into this as possible to get the fastest/best results that I can so I can move on to a bulk ASAP. The mantra is 1-2 lbs per week but **** that I can do better.
Right now I'm doing:
-Morning cardio M-F: 30 minutes on the elliptical.
-I lift MWF after work. I'm only doing SS but considering adding in more lifts or going to a 5 day split for more resistance work. This is followed by 30 minutes on the elliptical.
-TR evenings I do an hour on the elliptical.
My maintenance level is ~2500 kCals so I've designed a diet around ~2000 kCals with the appropriate macros (low fat, high protein, some carbs - don't remember the percentages off the top of my head as I'm writing this post). My diet is basically:
3 eggs
1/2 cup oats
(multivitamin, calcium, fish oil, green tea capsules)
2 sandwiches (4 slices bread, deli turkey, yellow mustard, veggies)
PWO Shake (60g protein, 30g dextrose, 5g whey)
1 chicken breast
1/2 cup brown rice
veggies
1 chicken breast
1/2 cup brown rice
veggies
I only drink water and green tea.
So I think my diet's pretty solid for now. All I can really think of doing to maximize this cutting phase is:
-Increasing cardio somehow (maybe 1 hr every morning?)
-Going to a 5 day split so I'm lifting more and hitting more muscle groups (will definitely be looking into this further this weekend, as it will also help against muscle consumption)
-Taking 1 rest day instead of the entire weekend (on saturday do cardio morning/evening or something)
-Throwing in a fat burning stack like E/C or something
I'm guessing with the diet restriction and all this cardio/lifting that I'm running a pretty significant deficit, but I'm never hungry and I haven't seen any decrease in strength in the gym. IMO as long as I'm not hungry or losing strength I should be good regardless of the size of the deficit.
Any opinions on this? Can anyone here make any recommendations? I'm surprised I haven't seen that many threads like this in this forum - I guess everyone's too worried about making pompadours and getting rid of black heads n ****.