Hey all - I've been obese for the last 10 years but about 5 months ago I decided to start losing weight and do some lifting. My goal is to keep as much muscle as I can during the cut and if at all possible make some gains in strength/mass. I was hoping to get some constructive criticism about the frequency/intensity of my workouts and my diet. Specifically if I should stick with my current macros or not. Here's all my info:
Male
Age: 33
Height: 5 11
Current Weight: 271 (down from 340 in Feb.)
Goal Weight: 190
BMR: 2200
TDEE: 2780
Current Deficit: 700kcal
Daily Cardio: 600kcal
Macros: 183/70/183
I've managed to get the diet aspect pretty well squared away. As far as I can tell at least. I'm usually well over on protein, even on fats, under on carbs. My sodium is through the roof, though, so I try to drink about a gallon of water every 24 hours. I'm feeling full enough throughout the day (still having some cravings), but as long as I get enough sleep, I have enough energy to do a 3 Mile Walk every morning. That takes about an hour. I also bought myself a pair of adjustable dumbbells (80lbs) and have been following a basic routine every other day for the past month. It looks like this:
Mon, Wed, Fri, Sun, Tue, Thurs, Sat
-4 sets of 8 (25lb Dumbbell)-
Goblet Squat
Bench Press
Bent-Over Row
Overhead Press
Straight Legged Deadlift
Alternating Curls
Calf Raises
10 minutes of static stretching
I weigh-in once a week and I'm losing on average about 10-12lb per month at the moment. I am on track to be at my goal weight by around January or so, which I am definitely stoked about. I've read some articles about how too much cardio can negatively impact muscle gain, and was curious if I should be concerned about that. On training days I usually lift about 3 hours or so after my morning walk - I'm not overly sore, but sometimes struggle to finish my last 2 sets. It's a struggle to stay motivated but I am 100% committed to get healthy. Should I stick with my current line-up? Scale it back? Should I adjust my macros? Schedule? Am I overthinking all of this stuff? Haha.
Thanks for taking the time to read, and any info/criticism would be much appreciated!
Male
Age: 33
Height: 5 11
Current Weight: 271 (down from 340 in Feb.)
Goal Weight: 190
BMR: 2200
TDEE: 2780
Current Deficit: 700kcal
Daily Cardio: 600kcal
Macros: 183/70/183
I've managed to get the diet aspect pretty well squared away. As far as I can tell at least. I'm usually well over on protein, even on fats, under on carbs. My sodium is through the roof, though, so I try to drink about a gallon of water every 24 hours. I'm feeling full enough throughout the day (still having some cravings), but as long as I get enough sleep, I have enough energy to do a 3 Mile Walk every morning. That takes about an hour. I also bought myself a pair of adjustable dumbbells (80lbs) and have been following a basic routine every other day for the past month. It looks like this:
Mon, Wed, Fri, Sun, Tue, Thurs, Sat
-4 sets of 8 (25lb Dumbbell)-
Goblet Squat
Bench Press
Bent-Over Row
Overhead Press
Straight Legged Deadlift
Alternating Curls
Calf Raises
10 minutes of static stretching
I weigh-in once a week and I'm losing on average about 10-12lb per month at the moment. I am on track to be at my goal weight by around January or so, which I am definitely stoked about. I've read some articles about how too much cardio can negatively impact muscle gain, and was curious if I should be concerned about that. On training days I usually lift about 3 hours or so after my morning walk - I'm not overly sore, but sometimes struggle to finish my last 2 sets. It's a struggle to stay motivated but I am 100% committed to get healthy. Should I stick with my current line-up? Scale it back? Should I adjust my macros? Schedule? Am I overthinking all of this stuff? Haha.
Thanks for taking the time to read, and any info/criticism would be much appreciated!
