appreciate the reply , i get what your saying about over worrying about what the number on the scale says, i do mainly use it to to gauge whether im on the right track rather than setting my goals by it and then going by the mirror (never set actual weight goals). I guess i was more worried that it meant i wasn't loosing on track to lose fat if the number wasn't going down. But i agree that it's not been long enough to judge it yet and plenty of other factors can go into my weight on the day,
i weighed myself a few hours later after eating a meal and drinking water and had lost 2 pounds so it wasn't as bad as i thought was only up 1 in the end. think i overly worried when i saw i'd gone up 3 pounds this week when i first weighed myself. trying to go from 12-13 to 8-9 % BF and because of the "time limit" im on due to cycle length panicked when 2 weeks in i wasn't getting the results i expected
with all that being said , for the next couple weeks ill take your advice and avoid the scale train hard , stick to a strict diet and see how i like in the mirror and reassess then.
On the topic of that is there any critique of the diet i posted ive been following you can give me , and what sort of calories range do you think i should stick to? i tend to try and rush it and drop to low to fast
There is not a single person in this "room" so to speak that has not been in your position at one time or another.. we've all built our foundations and started somewhere, creating something from nothing and learning as we go, failure after failure, but yet returning back for more, completely destroying ourselves in the gym all in the name of self-improvement, at the same time choking down food that we can hardly bear to even look at any longer let alone staying committed and dedicated to it day in and day out..
what you're experiencing is all part of the journey, but you're going to have to take something out of this.. make a mental note, because it's going to serve you at some time or another in the future as a reference point to look back on.. Like your teenage years for an example..
You're not doing anything wrong per say, you're going through everything that you're supposed to in order to correct things..
If you are going to restrict Cal's you cannot do it instantaneous and expect to lose because you will shock your metabolism and in fact it will go into a hibernation phase, basically slowing down your metabolism rate.. what you need to do is incorporate stimulants (not T3) and increase your cardio this way it will induce a state of thermogenesis and keep your metabolism guessing.. you need to do it in intervals, and doing it prolong will again slow down and you'll basically be maintaining..
Try to get more of your Macros through your protein, don't be scared of carbs but time them properly especially pre and post-workout.. this way you can properly fuel your glycogen stores well keeping the muscle belly appearing full, without flattening out.. if you're going to restrict cals do it and small intervals, increase over the weeks at the same time turning up the volume and intensity with your lifts and your cardio... I cannot give you a specific calorie Target to match because everyone responds differently and has a different metabola rate.. if you're at 2400 start subtracting buy a couple hundred every few days or at least once a week.. as much as you think you drink water drink a little bit more and then some.. try to meet your Macros by the latest 7 a small protein snack like apples and peanut buttera small protein snack like apples and peanut butter before bed is fine.. but you want to put yourself in a fasted state.. the moment you wake up I want you to take your BCAAs immediately even before you take a piss.. then have a cup of black coffee with no cream or sugar. Wait 45 minutes before your meal.
I could private message you a meal plan... But I'm not sure what you have available and what you're accustomed to.
But first things first I want you to learn how to adjust things just by subtracting a little bit and learning the response and knowing what to look for.. the best advice I can give you is that a black belt is basically a white belt that never gave up.. therefore you need to learn all of these curves and your sensitivities.. drastic subtractions or additions don't leave much room for anybody to learn anything..
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The diet isn’t extremely strict but the macros are fair and it should suffice. Biggest thing is for cutting is being in a deficit of course, high protein, and centering your carb intake around break fast and/or pre/post workout.
Given your weight and size you should well be in a deficit.
Like we already mentioned you can add some water weight when starting your cycle, that’s normal.
Leave it alone and keep pushing, the diet should be okay. I would not lower calories any further.
This is a good example of why this lifestyle is not a one-size-fits-all.. because I know for myself when I'm in a recomp I still have to add carbs pre and post-workout or I'll flatten out and no time.. sometimes when I cut back on the carbs in tirely to a considerable degree I'll give myself a refeed once a week, and the muscle bellies are restored..
And for myself personally I'm not overly concerned about sodium to a degree.. I notice if I cut sugars and sodium out too much my cognitive thought processes off and my brain is literally not functioning at its full capacity.. now that I'm getting older my metabolism is Shifting once again so it's back to the drawing boards like I'm learning all over. It never ends bro. Right when you have it dialed in surprise surprise..
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