No idea how to progress
No idea how to progress Fatso81
Hello everyone,
A couple of years ago i lost my wife and within a month we were in lockdown so needless to say i went from being average fat to proper obese.
40yrs old At 180cm 125kg 35% bf.
Fast forward to march 2021 i decided to do something about it and i started with a keto diet and some light dumbbells work then as soon as we were allowed back in the gyms i was there everyday without a fail, taking it easy but progressing i didn't have a fitness instructor or a dietitian, i just read a lot and follow whatever made sense to me.
Today i weighed 99kg 19%bf which is a biiiig milestone for me.
The problem is, i have been hovering around the 20% body fat for a few weeks now and i feel like I'm not progressing enough in the fat loss department, I'm gaining strength i can bench 4x8 44kg dumbbells no trouble at all but recently I've been feeling like I'm not getting enough out of my workouts, not sweating as much and certainly not dizzy and exhausted when going home, tried adding more reps and more sets but then it became boring.( Can't add anymore weight to my bench, army press,squat coz i train alone.
I live off 1600kcl on average sometimes drops to 1200 depending on how I'm feeling.
It's really hard to find the balance of enough protein to build muscle and too much protein that knocks u out of ketosis but so far I'm managing ok.
My workout days r simple:
Upper (chest)
Lower
Cardio + hiit
Upper (back and shoulders)
Cardio + spin class
Lower
1h Swimming
The breakdown of the workouts is
Almost identical to the intermediate Fierce 5.
Any suggestions on how to progress from here please ?
https://ift.tt/eA8V8J November 29, 2021 at 11:51PM Bodybuilding.com Forums
A couple of years ago i lost my wife and within a month we were in lockdown so needless to say i went from being average fat to proper obese.
40yrs old At 180cm 125kg 35% bf.
Fast forward to march 2021 i decided to do something about it and i started with a keto diet and some light dumbbells work then as soon as we were allowed back in the gyms i was there everyday without a fail, taking it easy but progressing i didn't have a fitness instructor or a dietitian, i just read a lot and follow whatever made sense to me.
Today i weighed 99kg 19%bf which is a biiiig milestone for me.
The problem is, i have been hovering around the 20% body fat for a few weeks now and i feel like I'm not progressing enough in the fat loss department, I'm gaining strength i can bench 4x8 44kg dumbbells no trouble at all but recently I've been feeling like I'm not getting enough out of my workouts, not sweating as much and certainly not dizzy and exhausted when going home, tried adding more reps and more sets but then it became boring.( Can't add anymore weight to my bench, army press,squat coz i train alone.
I live off 1600kcl on average sometimes drops to 1200 depending on how I'm feeling.
It's really hard to find the balance of enough protein to build muscle and too much protein that knocks u out of ketosis but so far I'm managing ok.
My workout days r simple:
Upper (chest)
Lower
Cardio + hiit
Upper (back and shoulders)
Cardio + spin class
Lower
1h Swimming
The breakdown of the workouts is
Almost identical to the intermediate Fierce 5.
Any suggestions on how to progress from here please ?
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