I started lifting at the beginning of the year to reduce fat to a target weight, which I have now achieved. For the past few years my training has been focused 100% on endurance (competitive cyclist), which finally led to structural and functional problems and injuries. When I started lifting I was pretty shocked at how weak I was, especially squats and dead lifts.
My goal at this moment is to maintain weight but increase LBM in place of fat. Although at target weight I'd still consider myself a skinny fat person. Is this possible from a calorie sense of just eating at maintenance and continue my lifting, or is it better tackled with a different approach?
Bearing in mind I'm doing 12-15hrs a week cardio, on top of the 3 x a week weight sessions.
what's your height and current weight?
do you know how much LBM and BF you have now (given you say you are skinny fat)?
you may need to increase your intake to 10-15% above maintenance (do you know what your maintenance is?)
really all depends on where you're at now as to how much fat you need to lose still or just needing to gain LBM.
Fadi said:Could the so many hours of cardio be increasing your cortisol levels to such an extent that it becomes hard for you to maintain muscles let alone build some.
Food for thought...
Minchia said:Well, that is a lot of cardio. If you're only doing it for body composition reasons I would replace that with HIIT. If you're still competing then that's a different story.
What's your diet like?
I've been following the beginners program off this site 3 times a week Tues, Thurs & Sat. On the Saturday I give the squats and dead lifts a miss as its when I'm doing my longer rides, though I add extra upper body exercises such as dips and chins. Warm up is usually some skipping and burpees.
If you're going to miss any exercises, I would not be missing the squats and deadlifts, if I were you!
Rather than missing anything, you should move your routine around to suit the cycling regime you have.
OP,
IMO, calories are far to low given your activity levels..... How long have you been weight training for?
Hi friends.
I read out all your reviews about maintain wight and now i want to share my review about maintain weight loss that you are sharing nice i get more than knowledge from your sharing.
You must remember, what you think you need might not actually be what you need2100 calories is based on no exercise. Due to variance in cardio volume, I look at my hrs on the bike for the coming week and add about 800 calories per hr I have planned. Takes a bit more working out but have found in the past I have better weight control this way.
I started the beginners program late January this year. Haven't really done any weight training prior to this.
IF uncomplicates things....one of the main reasons the ppl (including myslef) follow IF is the uncomplicated nature of it and just having no food related stress other than how much to eat in one goAs a cyclist who is trying to recomp / bulk I'm very interested in how your gonna go.
To make it more complicated I'm IF'ing also.
Keep us posted Hannibal.
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