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[Q] Doing PTC Beginners program

You are doing fine

Continue eating at a caloric deficit and lifting weights

You will continue to lose fat but maintain muscle as you set out to do. For a while as you've found out you can gain muscle on a calorie deficit. Eventually those gains will slow down but you will maintain.

Aerobic fitness will improve. I recommend getting training for deads and squats. Otherwise, just keep going.

(btw some ppl tell me to keep up protein while dieting, this is probably a good idea for muscle preservation. im no diet guru but its worked ok for me)
 
jj80 said:
You are doing fine

Continue eating at a caloric deficit and lifting weights

You will continue to lose fat but maintain muscle as you set out to do. For a while as you've found out you can gain muscle on a calorie deficit. Eventually those gains will slow down but you will maintain.

Aerobic fitness will improve. I recommend getting training for deads and squats. Otherwise, just keep going.

(btw some ppl tell me to keep up protein while dieting, this is probably a good idea for muscle preservation. im no diet guru but its worked ok for me)
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You can see my diet in an earlier post :) - I have 6 servings of protein per day plus 2 serves of good carbs and 3 serves of good fats.

I guess I will play around with my calories and see how I go eating a bit more :)
 
^^ so your saying 1700 calories per day is fine for a 98kg bloke doing a 3 day per week compound movement program and possibly more cardio on top?

He needs to learn about nutrition before he keeps going tbh...
 
If it is 1700 and hes counting everything... I only read his own words he was eating at maintenance and doing weights.... 1700 seems a tad low but it may not be depending on his metabolism...

I'm only eating 2000-2500 these days.. I'm probably a fair bit bigger than him at 110kg / 6'4 / 25%

He may want to up his calories gradually and continue losing weight. Otherwise he seems fine?
 
Just train and don't change your diet for 2 months
Then make adjustments to diet
 
Your conditioning doesnt sound to good. start doing some cardio/GPP on your off days
 
If you are only doing three weight sessions a week add three light cardio days between (brisk 30-40 minute walk will do) or some HIIT sessions. Then have one day off, may be Sundays.:)

Diet seems a bit low really, may be add the cardio and go up to 2000 calories, train for a month then adjust.

Rest between sets should be no more than three minutes, 1-2 minutes should be enough really. Don't be lead to believe that you can not build muscle while losing body fat, you can, especially as a beginner, it won't be huge amounts of muscle, but you will definitely be able to change body composition.

At your weight no real need to drop weight, just fat to be replaced with muscle, a lot of people say they want to lose weight when really they just want to lose fat.
 
uppon2 said:
What would you guys do then? I am 98kg and apparently 23kg of that is fat. lol I am a noob and haven't done any exercise in 15 years (I am an I.T. Specialist and until now a lazy fucka) I think what I meant was sustain what lean muscle I already have while losing weight. I am at a maintenance level for my BMR/diet right now which is about 1700 calories and over the last 3 months I have lost weight and gained muscle according by way of measurements and body fat results. I also look entirely different in my progress pics from start to 3 months in. What I am doing is working but I understand my goals are extremely slow to achieve, once I am out of the beginner status I will need to cut all of my fat. Right now I am happy to be carting it around while getting more experience, however deadlifts are hard with a belly in the way for taking in a deep breath at the bottom!
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Don't change anything then...

Sounds like your body composition is improving week to week...

Took you several years to gain the excess weight you have now... Takes time to reverse it back out again..
 
Since October last year, I have been on a diet of around 2500 cals a day and have had steady weight loss. I started at about 98 kg and now sitting at around 85 to 86 kg and have stalled for the last few weeks so looking to make adjustments. This combined with different routines, full body workout, split routines, cardio but I kept the diet the same and it worked for this long. I don't know how you function on 1700 cals a day. Now I'm looking to tweak it so I can come down to aroung 75 kg whilst maintaining some muscle. Still carrying alot of bodyfat, something around 25 % if the scales are accurate.
 
morgan000 said:
Since October last year, I have been on a diet of around 2500 cals a day and have had steady weight loss. I started at about 98 kg and now sitting at around 85 to 86 kg and have stalled for the last few weeks so looking to make adjustments. This combined with different routines, full body workout, split routines, cardio but I kept the diet the same and it worked for this long. I don't know how you function on 1700 cals a day. Now I'm looking to tweak it so I can come down to aroung 75 kg whilst maintaining some muscle. Still carrying alot of bodyfat, something around 25 % if the scales are accurate.
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I don't know either. I have bumped up to about 2200 - 2500 now and I think I will keep it there for a while and monitor any changes. I think I was undereating which caused the weight to store rather than shed!

I was 98kg 3 months ago and I am 98kg today but my legs are clearly more toned and have some new muscles, also lost some fat from my shoulders, face and chest. It has worked a bit but I think it would have been far more effective on more calories. - It's good to hear about your progress mate. Do you have some pics?
 
Nah I don't. I don't take pics of myself. I should though to keep track of things. How do you measure bodyfat % accurately? I have those scales which do it, I've had it for over 10 years however I don't know how accurate it is.
 
morgan000 said:
Nah I don't. I don't take pics of myself. I should though to keep track of things. How do you measure bodyfat % accurately? I have those scales which do it, I've had it for over 10 years however I don't know how accurate it is.
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I just use a body fat calliper. It is apparently accurate if you measure correctly, which I'm sure I'm probably not :p
 
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