Training Enough - Body part per week?...and energy??
Discussion
Looking for a bit of advice please guys.
So in my late 40's and in an effort to shift a not inconsiderable amount of timber - I have been visiting the gym and working on a balanced programme of activities - but a lot of which is resistance/weight training.
I'm doing a little bit of cardio and quite a bit of HIIT as well as some boxing. I used to carry quite a bit of muscle - so I think a bit of "muscle memory" has benefited me - with fairly decent gains in strength/power in the first 4 months - I've also lost about 16Kg's in 16 weeks. (was 126Kg at the start) -notwithstanding the fact that I've also probably put on a fair bit of muscle..
I'm trying to hit each body part quite hard - but only about once a week - so my split looks like - Day 1 -Chest/Tri's/Shoulders Day 2 - Back & Biceps - Day 3 - Legs - so some days , and on rotation , some body parts get worked TWICE per week.
I can only generally get to the gym 4 times a week - and usually I am there for about 2 to 2.5 hrs of hard training.
Despite trying to generate a calorie deficit of around 1000 class per day (2000 cals intake with a estimated TDEE/output of 3000 calories) with a Macro of about 40/35/25 - my weight loss seems to have plateaued ?
So I guess the first question is - is the training doing enough to generate muscle growth/adaptation?...and has my metabolism adapted to the lower calorie intake. I do have Saturday nights "off" and eat and drink whatever I want for one night only per week.
I am generally feeling pretty stiff/tired/shot/drained most days - with some DOMS - and general stiffness etc - I'm guessing part of this is due to the fact that I'm doing all of these workouts in a calorie depleted state.
Should I just push through this phase and keep to the current diet and training regimen - or should I consider some sort of change to a cycle of bulk and cut ?? So doing some heavy stuff with a calorie surplus - and then cutting for a couple of weeks with lighter cardio/HIIT - and alternating that?
Separately - I am sometimes hitting a wall about 1.5 hrs into training - can anyone recommend any supplements/drinks to take during training that aren't caffein based - that will give me a boost for the last hour - without too many calories or making me feel sick?
I'm only 4 months into this and know its a lifelong project - but thought I'd see if anyone can give me some hard learned tips - to help me with progress.
Thanks!
So in my late 40's and in an effort to shift a not inconsiderable amount of timber - I have been visiting the gym and working on a balanced programme of activities - but a lot of which is resistance/weight training.
I'm doing a little bit of cardio and quite a bit of HIIT as well as some boxing. I used to carry quite a bit of muscle - so I think a bit of "muscle memory" has benefited me - with fairly decent gains in strength/power in the first 4 months - I've also lost about 16Kg's in 16 weeks. (was 126Kg at the start) -notwithstanding the fact that I've also probably put on a fair bit of muscle..
I'm trying to hit each body part quite hard - but only about once a week - so my split looks like - Day 1 -Chest/Tri's/Shoulders Day 2 - Back & Biceps - Day 3 - Legs - so some days , and on rotation , some body parts get worked TWICE per week.
I can only generally get to the gym 4 times a week - and usually I am there for about 2 to 2.5 hrs of hard training.
Despite trying to generate a calorie deficit of around 1000 class per day (2000 cals intake with a estimated TDEE/output of 3000 calories) with a Macro of about 40/35/25 - my weight loss seems to have plateaued ?
So I guess the first question is - is the training doing enough to generate muscle growth/adaptation?...and has my metabolism adapted to the lower calorie intake. I do have Saturday nights "off" and eat and drink whatever I want for one night only per week.
I am generally feeling pretty stiff/tired/shot/drained most days - with some DOMS - and general stiffness etc - I'm guessing part of this is due to the fact that I'm doing all of these workouts in a calorie depleted state.
Should I just push through this phase and keep to the current diet and training regimen - or should I consider some sort of change to a cycle of bulk and cut ?? So doing some heavy stuff with a calorie surplus - and then cutting for a couple of weeks with lighter cardio/HIIT - and alternating that?
Separately - I am sometimes hitting a wall about 1.5 hrs into training - can anyone recommend any supplements/drinks to take during training that aren't caffein based - that will give me a boost for the last hour - without too many calories or making me feel sick?
I'm only 4 months into this and know its a lifelong project - but thought I'd see if anyone can give me some hard learned tips - to help me with progress.
Thanks!
If it were me, I would concentrate on a 5x5 program, with just compounds (heavy multi-joint exercises) three times per week while watching my calorie intake.
Heavy compounds use a lot more calories than most other exercises, especially if you're Squatting three times per week.
If you stick with that for 6 months (at the very least - 12 months would be better before moving on), and diet too, your weight will fall.
Heavy compounds use a lot more calories than most other exercises, especially if you're Squatting three times per week.
If you stick with that for 6 months (at the very least - 12 months would be better before moving on), and diet too, your weight will fall.
I'm 45 later this year, so approximately the same age .. and I run @8-10% bodyfat all year round, I'm not massive by any means, think more physique than bodybuilder .. 5'7 and 70 kgs.
Always a controversial topic with many differing view points, but my advice:
Cut out the 'anything goes' night, any calorie deficit you have though the week (assuming you're tracking correctly) will be wiped out by the booze/over eating. You won't be on a weekly deficit, so how can you expect to lose weight?
Don't do the 2 week bulk/cut, most guys I know do the same, can't seem to shift enough flab to get as lean as they like (due to under estimating calories, poor tracking or cheat days) so they make the excuse that they're now bulking to cut later. Bulk, cut, bulk, cut every 2 weeks and basically they go nowhere, and are basically slightly muscular tubby people.
2-2.5 hours in the gym is too much, if you're working at the intensity level you should be, an hour is more than sufficient. What are your rest periods like? Keep them shorter, up your intensity. I'm pretty much out after 45 mins to an hour.
I'd be working each muscle group twice a week, use compound movements to get the best bang for your buck. Hint, you're not going to get in shape by doing 45 mins of bicep curls like most of the guys I see in the gym. Try 2 upper, 2 lower. Include big movements like bench, chins, deads, squats .. make sure they are hit first and any supplementary exercises are up to you. My gym buddy moans I don't have to work my biceps as he rarely sees me do curls, yes but I do weighted chins, don't tell me that's not working my arms?
Nothing wrong with a bit of HIIT/cardio, I like to keep on top of this. The older I get the more I want to make sure I still have some cardiovascular fitness.
Weight is only one measure, use the mirror and clothes etc. to judge if you're leaning out or gaining muscle. Although at the weight you mentioned if you're not losing weight, you're over eating.
Your split looks OK to me, too much bro science talked around this. There is no magic bullet. I do carb cycle and vary my calories and carbs dependent on whether it's a training or rest day. Earn your carbs is one of my favourite sayings.
Slow and steady is the game, don't expect too much too quick.
All IMO, and meant with the best of intentions.
Always a controversial topic with many differing view points, but my advice:
Cut out the 'anything goes' night, any calorie deficit you have though the week (assuming you're tracking correctly) will be wiped out by the booze/over eating. You won't be on a weekly deficit, so how can you expect to lose weight?
Don't do the 2 week bulk/cut, most guys I know do the same, can't seem to shift enough flab to get as lean as they like (due to under estimating calories, poor tracking or cheat days) so they make the excuse that they're now bulking to cut later. Bulk, cut, bulk, cut every 2 weeks and basically they go nowhere, and are basically slightly muscular tubby people.
2-2.5 hours in the gym is too much, if you're working at the intensity level you should be, an hour is more than sufficient. What are your rest periods like? Keep them shorter, up your intensity. I'm pretty much out after 45 mins to an hour.
I'd be working each muscle group twice a week, use compound movements to get the best bang for your buck. Hint, you're not going to get in shape by doing 45 mins of bicep curls like most of the guys I see in the gym. Try 2 upper, 2 lower. Include big movements like bench, chins, deads, squats .. make sure they are hit first and any supplementary exercises are up to you. My gym buddy moans I don't have to work my biceps as he rarely sees me do curls, yes but I do weighted chins, don't tell me that's not working my arms?
Nothing wrong with a bit of HIIT/cardio, I like to keep on top of this. The older I get the more I want to make sure I still have some cardiovascular fitness.
Weight is only one measure, use the mirror and clothes etc. to judge if you're leaning out or gaining muscle. Although at the weight you mentioned if you're not losing weight, you're over eating.
Your split looks OK to me, too much bro science talked around this. There is no magic bullet. I do carb cycle and vary my calories and carbs dependent on whether it's a training or rest day. Earn your carbs is one of my favourite sayings.
Slow and steady is the game, don't expect too much too quick.
All IMO, and meant with the best of intentions.
chris watton said:
If it were me, I would concentrate on a 5x5 program, with just compounds (heavy multi-joint exercises) three times per week while watching my calorie intake.
Heavy compounds use a lot more calories than most other exercises, especially if you're Squatting three times per week.
If you stick with that for 6 months (at the very least - 12 months would be better before moving on), and diet too, your weight will fall.
I would say 5x5 as well. Great program and just covers the basic core exercises. You might see more benefit then trying a split program at the moment. You can add in HIIT and add in pull-ups as well for extra exercises. Heavy compounds use a lot more calories than most other exercises, especially if you're Squatting three times per week.
If you stick with that for 6 months (at the very least - 12 months would be better before moving on), and diet too, your weight will fall.
If you want to add in pull-ups grab yourself some bands to help lift your bodyweight.
110kg puts you just over 17 stone and you want to lose weight?
How tall are you at 17 stone?
Personally I wouldn't think about bulking. You will probably add fat and if you think you are holding a bit of excess weight now you could easily end up unhappier due to the added weight.
Keep at a calorie defecit. Don't go crazy with your cheat meals and try and work them into your calorie allowance for that day/ week.
2.5 hours in the gym sounds like full on overkill to me unless you are doing weights for 50 mins, having a swim for 10 minutes, getting in the jacuzzi for 20 and then chatting in the changing room for a while.
Weight session and cardio only has to last 1 hour 30.
How tall are you at 17 stone?
Personally I wouldn't think about bulking. You will probably add fat and if you think you are holding a bit of excess weight now you could easily end up unhappier due to the added weight.
Keep at a calorie defecit. Don't go crazy with your cheat meals and try and work them into your calorie allowance for that day/ week.
2.5 hours in the gym sounds like full on overkill to me unless you are doing weights for 50 mins, having a swim for 10 minutes, getting in the jacuzzi for 20 and then chatting in the changing room for a while.
Weight session and cardio only has to last 1 hour 30.
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