Someone help me, lost what to do

[boricuarage79]

Thanks, should I still being doing HIIT?

Also, 5x5 on a cut isnt that too much volume?

No Hiit.. incline 10-15 percent treadmill walk.. heart rate 120-140... 40 mins minimum

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[boricuarage79]

If you feel like that's to much volume split them up and also do some assisted sets like pull up, dips etc

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[nitrous_nit]

If you feel like that's to much volume split them up and also do some assisted sets like pull up, dips etc

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How is this workout:

Monday

BB Squats 3x8
Stiff legged Deadlift 3x8
Single leg press 3x8
Calf raise 3x15

Wednesday

BB Bench Press 3x8
DB Incline Bench press 3x8
Standing Military Press 3x8
Close Grip Bench Press 3x8

Friday

Deadlift 3x8
Chin ups 3x8
Bent over BB row 3x8
EZ bar Curls 3x8

If 3x8 gets too much, I might drop it to 3x5 later on.

[boricuarage79]

That's fine .. I might not do deadlifts and squats for beginners in the same day cause it can zap your CNS..

I know it sounds contradicting to what I said with 5x5...

Go how you feel..

Diet is the key

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[Bouncer]

again. what type of foods are you eating?

[nitrous_nit]

ok so to recap, I currently am eating 2500 cals, so I should start with 2000 cals (please suggest macros), and follow either 5x5 or my program i posted.

Cardio : Incline and walk for 40 mins or so, after every workout

Can I throw in atleast once a week, to keep my body guessing, but no longer than 20 mins?

[nitrous_nit]

again. what type of foods are you eating?

TBH,i try to eat clean.

Breakfast: Oats, milk, cashews, skim milk, whey protein
Lunch: Protein shake and a nature valley almond butter bar
Dinner: Tyson chicken tender baked and tilapia fish baked as well

I eat a cheat meal on Saturday, and thats about it.

[boricuarage79]

ok so to recap, I currently am eating 2500 cals, so I should start with 2000 cals (please suggest macros), and follow either 5x5 or my program i posted.

Cardio : Incline and walk for 40 mins or so, after every workout

Can I throw in atleast once a week, to keep my body guessing, but no longer than 20 mins?

I just reread your post carefully... do you really weight 153 pounds @ 5'8?

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[Bouncer]

Do you go crazy on the cheat meal? Some people gourge themselves until they can't move. This type of cheat meal will set you back days.

[boricuarage79]

TBH,i try to eat clean.

Breakfast: Oats, milk, cashews, skim milk, whey protein
Lunch: Protein shake and a nature valley almond butter bar
Dinner: Tyson chicken tender baked and tilapia fish baked as well

I eat a cheat meal on Saturday, and thats about it.

Give up on the cheat meal... no cheat meals for awhile

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[nitrous_nit]

I just reread your post carefully... do you really weight 153 pounds @ 5'8?

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Yes,that correct

[nitrous_nit]

Do you go crazy on the cheat meal? Some people gourge themselves until they can't move. This type of cheat meal will set you back days.

No I dont, just one meal and maybe some desert, and thats it.

[boricuarage79]

That's small for your height... Keep the calories to maintenance 2500.. bump it up a lil 2700 calories...

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[nitrous_nit]

That's small for your height... Keep the calories to maintenance 2500.. bump it up a lil 2700 calories...

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I have been at 2500 for past 3-4 months, while my lifts have gone up, my body seems to be holding more fat around the waist.

Thats my issue.

I follow my plan and looks wise, im not getting anywhere, atleast not noticing anything different after a few months.

[boricuarage79]

I have been at 2500 for past 3-4 months, while my lifts have gone up, my body seems to be holding more fat around the waist.

Thats my issue.

I follow my plan and looks wise, im not getting anywhere, atleast not noticing anything different after a few months.

Bro you train naturally and it will take time months maybe a year or so to see some type of difference..
Your diet contributes to everything...
Then traning... 3 times a week is not Going to cut it for a newbie... just hard facts....
Do the cardio for 40 mins as I said before.. if you want to incorporate hiit one day a week then by all means.

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