I hope that someone in this forum is able to come with some helpful advice on a small dilemma that I have.
Status: Male, 6.2, 190 lbs, 32y. Desk job, lifting weights 6 days/week (1-1.5 hours), including 15-20 ish minutes (3-4 x week) HIIT cardio. Relatively lean except lower back and abdomen.
Goal: improve physique, loose access abdominal and lower back fat.
Experience with quite a bit of lifting in my youth. Focus on food and exercise brought me into an ED (eating disorder) loosing quite a bit of weight. Last 5 years, I have been working out 4-5 hours a week (only cardio - both intense and steady state) while eating between 2000-2400 cals. According to all online calculators maintenance should be ~2800 cals. Coming from an ED I have quite good control of my intake.
Lifting for a couple of months, good progress in terms of strength. After reading a bunch online, my first thought: reset metabolism after years of suppression. Started at 2400 cals/day, increasing by 50-100 each week, soon reaching 2800. I try to be consistent and I average on 40/40/20 splits. Struggle: not only seeing an increase in lean mass, but also fat. In theory I should still be in a range of marginal fat gain. Plan is to maintain 2800 for quite some time (2-3 months) before cutting phase of 2-3 months and then back to maintenance. All changes done over time off course.
Questions: Is the strategy the correct one? Is the response from my body expected taking into account my history?
Or am I doing everything wrong? Calorie levels, etc?
Sorry for the lengthy post but I feel everything is essential for you being able to provide reasonable feedback.
Status: Male, 6.2, 190 lbs, 32y. Desk job, lifting weights 6 days/week (1-1.5 hours), including 15-20 ish minutes (3-4 x week) HIIT cardio. Relatively lean except lower back and abdomen.
Goal: improve physique, loose access abdominal and lower back fat.
Experience with quite a bit of lifting in my youth. Focus on food and exercise brought me into an ED (eating disorder) loosing quite a bit of weight. Last 5 years, I have been working out 4-5 hours a week (only cardio - both intense and steady state) while eating between 2000-2400 cals. According to all online calculators maintenance should be ~2800 cals. Coming from an ED I have quite good control of my intake.
Lifting for a couple of months, good progress in terms of strength. After reading a bunch online, my first thought: reset metabolism after years of suppression. Started at 2400 cals/day, increasing by 50-100 each week, soon reaching 2800. I try to be consistent and I average on 40/40/20 splits. Struggle: not only seeing an increase in lean mass, but also fat. In theory I should still be in a range of marginal fat gain. Plan is to maintain 2800 for quite some time (2-3 months) before cutting phase of 2-3 months and then back to maintenance. All changes done over time off course.
Questions: Is the strategy the correct one? Is the response from my body expected taking into account my history?
Or am I doing everything wrong? Calorie levels, etc?
Sorry for the lengthy post but I feel everything is essential for you being able to provide reasonable feedback.
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