Hi New here so not sure if this is the right place for this topic.
I am 22 years of age, 5,9 and my weight as of today is 11st 11lbs and I have been lifting weights for nearly 6-7 months but only tracking my weight, body fat and muscle percentages since August. I worked out my maintenance was 2300 calories so I set 2500 as a goal and calorie counted everything using a tracker on my phone. I trained 5 days a week with the following splits
Monday - Chest, Triceps, Delts
Tuesday - Biceps and Back
Wednesday - Abs and recovery
Thursday - Football, Chest, Triceps, Delts
Friday - Biceps and Back
Saturday - Rest
Sunday - Football and Rest
My whole family is in to fitness so we bought a really advanced Nokia scale that tells you your weight, BMI (pointless) Muscle mass %, Fat% and water% its very accurate as it uses bioelectrical impedance to calculate the variables and allows you to track every time you weigh yourself via an app on the phone.
So I started weighing myself once every week on Friday, first thing in the morning and my Fat% was decreasing and my muscle mass increasing but my weight was fluctuating. Despite all this my lifts were getting heavier.
Bench press 60KG to 85KG
Overhead delt press 10KG to 18KG
Bicep EZ bar curls 30KG
Lat pull down 40KG to 54KG
Flat bench flys 12KG to 20KG in each hand
Thats not all my lifts just some as an example, but my weight will increase by a couple of pounds one week and then be back below where previously the following week and its infuriating. I had enough and upped my calories to 2800 this week and kept the same routine and to my annoyance have lost weight going from 11st 12lbs to 11st 11lbs. I really don't know what I am doing wrong I have a good macro split I track my calories and am now in a 500 calorie surplus, I hit weights that cause me to struggle with my last few reps ( doing 3 sets of between 8-10 reps btw) The only thing I can think of is that as I work 5 days a week and cycle to and from work due to not driving atm and play football I am loosing too many calories to cardio, football is an intense sport and my daily commute is a 12 mile round trip, if I am right how do I get around this calorie wise like how do I figure out how many calories I am losing so I can make them up. Finally here is my last few weigh ins just to give you an idea of what I mean.
9th Septembre - 11st 13.2lbs - 16.8% Fat - 79.1% muscle
15th September - 11st 11.5lbs - 17.9% Fat - 78% Muscle
20th September - 11st 12.0lbs - 18.5% Fat - 79.6% Muscle
27th September - 11st 13.2 lbs - 15.2% Fat - 80.6% Muscle
5th October - 11st 11lbs - 15.5% Fat - 80.3% Muscle
Any advice or help would be appreciated and sorry for the long post just wanted to make sure all relevant info was present for you guys to offer me the best help
I am 22 years of age, 5,9 and my weight as of today is 11st 11lbs and I have been lifting weights for nearly 6-7 months but only tracking my weight, body fat and muscle percentages since August. I worked out my maintenance was 2300 calories so I set 2500 as a goal and calorie counted everything using a tracker on my phone. I trained 5 days a week with the following splits
Monday - Chest, Triceps, Delts
Tuesday - Biceps and Back
Wednesday - Abs and recovery
Thursday - Football, Chest, Triceps, Delts
Friday - Biceps and Back
Saturday - Rest
Sunday - Football and Rest
My whole family is in to fitness so we bought a really advanced Nokia scale that tells you your weight, BMI (pointless) Muscle mass %, Fat% and water% its very accurate as it uses bioelectrical impedance to calculate the variables and allows you to track every time you weigh yourself via an app on the phone.
So I started weighing myself once every week on Friday, first thing in the morning and my Fat% was decreasing and my muscle mass increasing but my weight was fluctuating. Despite all this my lifts were getting heavier.
Bench press 60KG to 85KG
Overhead delt press 10KG to 18KG
Bicep EZ bar curls 30KG
Lat pull down 40KG to 54KG
Flat bench flys 12KG to 20KG in each hand
Thats not all my lifts just some as an example, but my weight will increase by a couple of pounds one week and then be back below where previously the following week and its infuriating. I had enough and upped my calories to 2800 this week and kept the same routine and to my annoyance have lost weight going from 11st 12lbs to 11st 11lbs. I really don't know what I am doing wrong I have a good macro split I track my calories and am now in a 500 calorie surplus, I hit weights that cause me to struggle with my last few reps ( doing 3 sets of between 8-10 reps btw) The only thing I can think of is that as I work 5 days a week and cycle to and from work due to not driving atm and play football I am loosing too many calories to cardio, football is an intense sport and my daily commute is a 12 mile round trip, if I am right how do I get around this calorie wise like how do I figure out how many calories I am losing so I can make them up. Finally here is my last few weigh ins just to give you an idea of what I mean.
9th Septembre - 11st 13.2lbs - 16.8% Fat - 79.1% muscle
15th September - 11st 11.5lbs - 17.9% Fat - 78% Muscle
20th September - 11st 12.0lbs - 18.5% Fat - 79.6% Muscle
27th September - 11st 13.2 lbs - 15.2% Fat - 80.6% Muscle
5th October - 11st 11lbs - 15.5% Fat - 80.3% Muscle
Any advice or help would be appreciated and sorry for the long post just wanted to make sure all relevant info was present for you guys to offer me the best help
from Bodybuilding.com Forums - Nutrition https://ift.tt/2y0Eh2K
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