I started being consistent with exercise around the end of May this year and lifting from the end of June.
Nutrition is tight since August, with a proper plan and calorie counting.
However, I feel that I am not doing everything right as I fear I am losing fat and muscle mass. Some lifts have stalled in recent days while I should be gaining nearly at all sessions given my noob status (not yet at doing the same stuff for 2 months).
I am reading lots of different opinions online so I wanted to check with the MRP crowd.
5"11 (179cm), 77kg (170lbs). I was 83kgs at the start. Body fat is 15% if ou believe the Navy (21% at first), 18% in a fat measurement machine at my gym (was 21% at the beginning). Goal is 75kg in one month (looks within reach) and then towards 12% BF to show some abs.
This is my routine:
5.45am: wake up, get dressed, skip breakfast
6.00am: lifting for one hour every 2 days, otherwise 45min yoga +abs or 1h30 road bike on the weekend.
7.15am: after shower and grooming, having breakfast (following the nutrition plan of my coach, so lots of eggs)
I like exercising early: it is done and puts me in a great mood.
In terms of calories, I have an average of gross calories around 1800 a day. Net would be closer to 1500-1600 (I also walk everywhere a lot).
My diet averages 140-150g of protein a day - I am struggling to go higher than 180g a day unless I take more than 2 protein shakes (which I do not like doing as this is processed food).
I also eat roughly 150g of carbs and 75g of fat a day. Sugar is below 50g. I don't digest carbs well (makes me constipated) so happy to have more fat than carbs.
- In your experience, lifting on an empty stomach eats the muscle mass?
- How do you go around it apart from eating something 45min before (tough to do to wake up even earlier as I won't be in bed before 10pm given my activities)
- Should I do cardio on empty stomach and move lifting to later in the day?
- Should I add more protein to my diet? Reach something like 180g on average a day?
- Any idea to increase the protein intake without being too processed?
Many thanks for your answers!