Am I overtraining if I’m eating at a 1000 calorie deficit, lifting heavy for an hour, and doing 45min of cardio every day?
I want to burn fat and maintain muscle mass as fast as possible. I’m 28, 195lbs, probably around 16% body fat. Feeling stuck. Tired and always hungry. I just want to eat bros.
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Whats macros (spoiler: you’re losing muscle)
150g+ protein, 100g carbs, 40g fat. I really don’t want to lose muscle brother. What am I doing wrong?
Not him but what you're doing wrong is eating at a 1000 calorie deficit. You'll lose weight but you're gonna feel like shit.
Is a deficit of 500 or 750 better? I’m so damn hungry all the time.
I am him, this guy is probably right.
Take it to 500 or 250 to really grind down that fat and preserve as much muscle as possible. It will take a while.
Also, up the protein like 50% minimum for a fella your weight to preserve as much muscle as possible.
These are all me OP, they are not competing answers.
What does "lifting heavy" mean? Sets of 5? Anyway you probably aren't overtraining but you're definitely cutting too fast.
I follow the PHAT routine by Layne Norton.
I can't give you advice on that other shit, but I can for sure tell you that PHAT is a fricking bulking routine. Look it up if you don't believe me. You can do the routine but cut out some shit. Like maybe don't squat, hack squat, and then leg press, you know?
Yeah the workouts do feel a little overkill. What’s the minimum amount I should be doing to retain muscle mass if I’m eating at a 500-750+ deficit?
Retaining muscle mass is about a third to half of your work for growth. If you do nine sets for legs when you’re growing, try 3 or 4 sets for retention.
you’re not recovering enough with that much exercise and so little calories
So do I cut back on the lifting, eat more calories, or add more space between workouts? Or all of the above? Or some? What do I do
you try them out and see what happens obviously. You experiment and find the answer moron. No one can give you a definitive answer.
Increase protein to 230+. You probably won’t grow, so cut the lifting back to maintenance. If that isn’t enough, cut the deficit to 500. If that still isn’t enough, combine a workout or two to decrease frequency, which shouldn’t take longer than normal because you’ve already decreased volume.
He gives em those vibes that someone will post a passable troony pic and will be the same person as op pic
So I’m not great at “listening to my body”, I just push myself and kind of ignore how I feel. I can’t really tell when I’m not eating enough, if a workout is harder than usual, or if I’m losing muscle. I just force myself through it. My weight randomly fluctuates 3lbs overnight sometimes which bugs me.
Here’s what I’ll try for the next few weeks:
Eat at a 500 calorie deficit
Increase protein to at least 1g/lb (200g+)
Cut down lifting, less weight and contain to 45min
Continue cardio daily, 30-45min with HR @ 140-150bpm
Any issues with this? I eat clean, a ton of chicken breast and vegetables, and track everything. Around 100g carbs and 50g fat per day.
You need more protein than that if you want to cut. Are you responding with your eyes closed or are you just moronic?
>Cut down lifting, less weight and contain to 45min
Where is this magical 45 minutes coming from?
Idk, it always takes me over an hour and 15 minutes to get through all the exercises so I'll try to cut some out
More than 1g/lb? Jesus
They are definitely not decreasing. I always try to add weight the next week if I have more in me by the end of the sets.
>Idk, it always takes me over an hour and 15 minutes to get through all the exercises so I'll try to cut some out
Cutting time out isn't the answer moron. Cut some work and ignore the clock. The minute hand won't make you better.
>More than 1g/lb? Jesus
To retain muscle on a cut, yes. Like I already said, increase your current intake by AT LEAST 50%. Probably closer to 300g
Fine. Anything else, b***h?
You get no more tips until you can keep the basic steps straight
Fine I'll eat 300g of protein without going over on calories somehow fml
100 carbs is seriously low. Also you can do as much low intensity cardio as you want (2h+ if you're autistic about it).
I’ll eat more carbs then, I’ve been a little scared of them.
How do I measure how many calories I’m burning through lifting and cardio to make sure I’m at a 500 deficit..?
This is a Brandon thread. Please ignore and move on
that's a massive deficit. If you are actually lifting and doing cardio DAILY then I wouldn't even bother being in a deficit just maintaine. also make sure to sleep enough
I'm lifting hard bro. I even read yesterday my hypertrophy days should be 50-60% of my power day weight, I've been doing like 90%.
Excuse me? Who tf is Brandon?
How are your lifts? Are your lifts increasing or at least not decreasing? That’s the main indicator your diet or sleep is off.