ok so I am doing body recomp (losing fat and gaining muscle at the same time) by eating enough protein and in a slight calorie deficit, so far my weight has stayed roughly the same for 3 months (give or take 500g)
I have done well I think, in 3 months my waist has decreased by 1/2 an inch and my BF has gone down from around 13-14% to 12%
Progress on lifting is slow but steady (increasing on my main lifts by about 2.5kg every 2-3 weeks) although I have been stuck on shoulder press for about 1 month.
This is the first time I have done this (although been working out for about 4 years) so want to know if this kind of slow progress is to be expected and if I am on track?
On a related note, I took a recovery week the other week (2 weeks ago) and I am now struggling on squats, i was lifting about 102.5kg for about 7-8 reps for 4 sets, now I am struggling to get 5-6 reps at 100kg, is this normal
my bodyweight is 75.5kg and my main lifts are as follows, the figures below are the most reps I can do in 1 set, i do 3-4 sets per exercise unless otherwise indicated:
squat: 100kg 5-7 reps
BP: 82.5kg for around 9-10 reps
Rows: 55kg 10 reps ( now increased to 57.5kg for my next workout)
DL: 115kg 6 reps (I am increasing weight by 2.5kg each session currently and do 12 reps in total over 2 sets)
Shoulder press (barbell, 2 sets): 45kg 11 reps, been stuck on this for a month but I get so close (normally 1-2 reps off increasing by 2.5kg)
I have done well I think, in 3 months my waist has decreased by 1/2 an inch and my BF has gone down from around 13-14% to 12%
Progress on lifting is slow but steady (increasing on my main lifts by about 2.5kg every 2-3 weeks) although I have been stuck on shoulder press for about 1 month.
This is the first time I have done this (although been working out for about 4 years) so want to know if this kind of slow progress is to be expected and if I am on track?
On a related note, I took a recovery week the other week (2 weeks ago) and I am now struggling on squats, i was lifting about 102.5kg for about 7-8 reps for 4 sets, now I am struggling to get 5-6 reps at 100kg, is this normal
my bodyweight is 75.5kg and my main lifts are as follows, the figures below are the most reps I can do in 1 set, i do 3-4 sets per exercise unless otherwise indicated:
squat: 100kg 5-7 reps
BP: 82.5kg for around 9-10 reps
Rows: 55kg 10 reps ( now increased to 57.5kg for my next workout)
DL: 115kg 6 reps (I am increasing weight by 2.5kg each session currently and do 12 reps in total over 2 sets)
Shoulder press (barbell, 2 sets): 45kg 11 reps, been stuck on this for a month but I get so close (normally 1-2 reps off increasing by 2.5kg)
from Bodybuilding.com Forums - Nutrition https://ift.tt/3y2KKHq
0 comments:
Post a Comment