Hey all, hope we're all ok and well?
firstly, im a 22 year old male, 78kg, 5' 11". im on whey shakes and eating a diet that is mainly protein based and am wary of carbs - maybe too wary.
Ive been forced to cut cardio for the past 3 weeks as i did something to an ankle ligament. Its better now, not 100% but i think i need to start moving it a bit more.
So, that affected my old cardio laden routine somewhat. i was doing HIIT 4-5 times a week plus 1 longer run. Ive been doing a proper upper/lower weights split for around 6 weeks.
I decided to up my weights and reduce the reps. Whilst injured ive been doing
M - UPPER 5x5
T - LOWER 5x5
W - OFF
T - UPPER 4x8 or 3x12
F - LOWER 4x8 or 3x12.
Ive also started carb cycling, adding in brown rice or sweet potatoes post upper body workouts. however, i have had some bad lapses in diet - whereas my daytime eating is ok i have to kick the late night binges. When i was cardio a month ago i was on around 1800-2000 kcals, but this has certainly increased over the last 3 weeks.
I had two really tight weeks in terms of diet and noticed the difference very quickly - my ass and legs were certainly more toned. I have got good results in terms of strength and definition - my arms back and chest are all far more defined than when i was cardio-ing, and im certainly stronger.
this week i have gained some body fat as ive been eating very good in the day but have snacked before bed and also have had chocolate and biscuits (noooo!), but why was the difference so dramatic in just 1 week?
the curse of my life is my disproportionately wobbly ass; i know i have good sized quads and glutes but there is too much fat on them; and i want it gone.
So my questions are
A- Do i add cardio but keep at around 2400-2500 kcals? or increase kcals above that to keep muscle growth?
B - Should i keep carb cycling or cut out all complex carbs post WO (around 7-8m)
C- how much cardio should i do? i thought i could do 2 longer runs and 3 HIIT sessions. for HIIT it would be fasted morning, ill jog to the local football pitch and do sprints on that.
I really noticed the difference when i restricted my diet and was just doing weights, and im tempted to stick with the weights and run just 2-3 times a week. but i have a goal. im going away in 7 weeks so am determined to do what i need to do to get the best results in that time. i keep trying new ways but want the best (dont we all?) way to maximise what i can do in the time i have.
what would you do?
please help!
ben
firstly, im a 22 year old male, 78kg, 5' 11". im on whey shakes and eating a diet that is mainly protein based and am wary of carbs - maybe too wary.
Ive been forced to cut cardio for the past 3 weeks as i did something to an ankle ligament. Its better now, not 100% but i think i need to start moving it a bit more.
So, that affected my old cardio laden routine somewhat. i was doing HIIT 4-5 times a week plus 1 longer run. Ive been doing a proper upper/lower weights split for around 6 weeks.
I decided to up my weights and reduce the reps. Whilst injured ive been doing
M - UPPER 5x5
T - LOWER 5x5
W - OFF
T - UPPER 4x8 or 3x12
F - LOWER 4x8 or 3x12.
Ive also started carb cycling, adding in brown rice or sweet potatoes post upper body workouts. however, i have had some bad lapses in diet - whereas my daytime eating is ok i have to kick the late night binges. When i was cardio a month ago i was on around 1800-2000 kcals, but this has certainly increased over the last 3 weeks.
I had two really tight weeks in terms of diet and noticed the difference very quickly - my ass and legs were certainly more toned. I have got good results in terms of strength and definition - my arms back and chest are all far more defined than when i was cardio-ing, and im certainly stronger.
this week i have gained some body fat as ive been eating very good in the day but have snacked before bed and also have had chocolate and biscuits (noooo!), but why was the difference so dramatic in just 1 week?
the curse of my life is my disproportionately wobbly ass; i know i have good sized quads and glutes but there is too much fat on them; and i want it gone.
So my questions are
A- Do i add cardio but keep at around 2400-2500 kcals? or increase kcals above that to keep muscle growth?
B - Should i keep carb cycling or cut out all complex carbs post WO (around 7-8m)
C- how much cardio should i do? i thought i could do 2 longer runs and 3 HIIT sessions. for HIIT it would be fasted morning, ill jog to the local football pitch and do sprints on that.
I really noticed the difference when i restricted my diet and was just doing weights, and im tempted to stick with the weights and run just 2-3 times a week. but i have a goal. im going away in 7 weeks so am determined to do what i need to do to get the best results in that time. i keep trying new ways but want the best (dont we all?) way to maximise what i can do in the time i have.
what would you do?
please help!
ben