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Should I Switch to Fortitude? - JERRYB - 03-26-2018
Question I am hoping someone can assist should I switch from a PushPullLeg split to fortitude as I am literally in the middle of prep?
Background info
5’9-225lb
This is my first prep and I am noticing my fat loss has stalled. I am at 2 cardio sessions a day (one fasted/ one post training) five days a week. My diet in a day ( split into different meals) 14oz of talapia, 6 oz of salmon, 1/2 cup of oats, 5 egg whites with 3 whole eggs, 4 scoops of protein, 1 cup of brown rice, two rice cakes with 1tbs of peanutbutter. I had been eating carbs Thursday- Sunday. Mon-Weds no carbs.
Would fortitude assist me training 4 days a week in reaching my goal? My show is at the end of June, thinking about pushing it back as well.
( I just bought the plan three days ago I’m still reading)
Any advice is appreciated.
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Should I Switch to Fortitude? - phoebeusfenix - 03-26-2018
(03-26-2018, 05:43 AM)JERRYB Wrote: Question I am hoping someone can assist should I switch from a PushPullLeg split to fortitude as I am literally in the middle of prep?
Background info
5’9-225lb
This is my first prep and I am noticing my fat loss has stalled. I am at 2 cardio sessions a day (one fasted/ one post training) five days a week. My diet in a day ( split into different meals) 14oz of talapia, 6 oz of salmon, 1/2 cup of oats, 5 egg whites with 3 whole eggs, 4 scoops of protein, 1 cup of brown rice, two rice cakes with 1tbs of peanutbutter. I had been eating carbs Thursday- Sunday. Mon-Weds no carbs.
Would fortitude assist me training 4 days a week in reaching my goal? My show is at the end of June, thinking about pushing it back as well.
( I just bought the plan three days ago I’m still reading)
Any advice is appreciated.
Sent from my iPhone using Tapatalk
I think the general consensus is to not switch anything as large as your training split/style while in prep. That being said - it would burn a significantly higher calorie number IMO. It’ll take a few weeks to get the swing of things though, so possibly pushing back your contest would be best.
How lean are you currently?
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Should I Switch to Fortitude? - JERRYB - 03-26-2018
If I had to guess I would say 20%bf ( I picked this show in summer 2017 when I thought I would start my cut in October, but because of life etc I started in mid Jan) so although I mentally committed I needed to make sure I would be contest ready before I paid/ registered since I was coming off a high weight (242lb). Should I start at beginner? Or advanced? I work a very high volume pushpullleg split about 45-75 secs of rest in between set.
I also need to finish reading to I can figure out how to design my workout.
My goal for physique cap my delts, and develop upper and inner chest ( back and biceps are pretty decent for me) legs have a good size to them but for this show it is not my focus, although I hit them hard twice a week.
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Should I Switch to Fortitude? - JERRYB - 03-26-2018
(03-26-2018, 08:57 AM)phoebeusfenix Wrote: I think the general consensus is to not switch anything as large as your training split/style while in prep. That being said - it would burn a significantly higher calorie number IMO. It’ll take a few weeks to get the swing of things though, so possibly pushing back your contest would be best.
How lean are you currently?
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If I had to guess I would say 20%bf ( I picked this show in summer 2017 when I thought I would start my cut in October, but because of life etc I started in mid Jan) so although I mentally committed I needed to make sure I would be contest ready before I paid/ registered since I was coming off a high weight (242lb). Should I start at beginner? Or advanced? I work a very high volume pushpullleg split about 45-75 secs of rest in between set.
I also need to finish reading to I can figure out how to design my workout.
When you say “it” will burn more calories are you referring to Fortitude? How should I structure my work outs to make sure I am at an adequate level or calorie expenditure ?
My goal for physique cap my delts, and develop upper and inner chest ( back and biceps are pretty decent for me) legs have a good size to them but for this show it is not my focus, although I hit them hard twice a week.
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RE: Should I Switch to Fortitude? - Scott Stevenson - 03-27-2018
(03-26-2018, 05:43 AM)JERRYB Wrote: Question I am hoping someone can assist should I switch from a PushPullLeg split to fortitude as I am literally in the middle of prep?
Background info
5’9-225lb
This is my first prep and I am noticing my fat loss has stalled. I am at 2 cardio sessions a day (one fasted/ one post training) five days a week. My diet in a day ( split into different meals) 14oz of talapia, 6 oz of salmon, 1/2 cup of oats, 5 egg whites with 3 whole eggs, 4 scoops of protein, 1 cup of brown rice, two rice cakes with 1tbs of peanutbutter. I had been eating carbs Thursday- Sunday. Mon-Weds no carbs.
Would fortitude assist me training 4 days a week in reaching my goal? My show is at the end of June, thinking about pushing it back as well.
( I just bought the plan three days ago I’m still reading)
Any advice is appreciated.
Sent from my iPhone using Tapatalk
I'm with Phoebus here. If that show is what you intend to do, you'll learn more from figuring out how to adjust diet and perhaps your training given your current approach (vs. revamping things now).
If you're really at 20% BF, the continued fat loss should not be an issue with a dietary adjustment.
However, eyeballing your daily intake (I presume that's for days you take in carbs), it seems VERY low. What are your macros, per your estimation?...
-S
Should I Switch to Fortitude? - JERRYB - 03-27-2018
(03-27-2018, 12:05 AM)Scott Stevenson Wrote: I'm with Phoebus here. If that show is what you intend to do, you'll learn more from figuring out how to adjust diet and perhaps your training given your current approach (vs. revamping things now).
If you're really at 20% BF, the continued fat loss should not be an issue with a dietary adjustment.
However, eyeballing your daily intake (I presume that's for days you take in carbs), it seems VERY low. What are your macros, per your estimation?...
-S
It stands at
Protein= 350g
Fats= 47g
Carbs 103g in days I eat them.
Would adjusting carbs up help, or has my bmr adjusted to my current calorie intake ~2300?
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RE: Should I Switch to Fortitude? - Scott Stevenson - 03-27-2018
(03-27-2018, 12:45 AM)JERRYB Wrote: It stands at
Protein= 350g
Fats= 47g
Carbs 103g in days I eat them.
Would adjusting carbs up help, or has my bmr adjusted to my current calorie intake ~2300?
Possibly.
You're already down to about 10kcal / lb / day, which is pretty low. (What are macros on days you don't eat carbs?...)
What was your diet like initially (start of prep)?...
How long have you "stalled" and what was your rate of fat loss initially?... (How long did it take you to lose the 17lb from 242 to 225?...
-S
RE: Should I Switch to Fortitude? - JERRYB - 03-28-2018
(03-27-2018, 11:42 PM)Scott Stevenson Wrote: Possibly.
You're already down to about 10kcal / lb / day, which is pretty low. (What are macros on days you don't eat carbs?...)
What was your diet like initially (start of prep)?...
How long have you "stalled" and what was your rate of fat loss initially?... (How long did it take you to lose the 17lb from 242 to 225?...
-S
I put the wrong macros in my previous post, my current macros are:
P 261 (not 350)
Fat 46.5
C 103
No carb days are
P 246
F 32.5
C 12
When Initially started my macros were:
P 220
Fat 61
Carbs 168.5
My stall was this week, I didn’t lose any fat. I feel like next week will be the same (just how I feel as I have a decreased appetite).
I started Jan. 14, but fat loss has been inconsistent. 3lbs initially, then about 1-2a week. Then once my diet changes, 3lbs then 1-2 a week again. I went from fasted cardio 5 days a week (30 min), then I added 20 mins post cardio, now I am at 30 minutes post cardio in addition to feted cardio. The increase in cardio and change in meal plans is what lands the 3 lbs fat loss. However I seem to adjust metabolically in about a week in a half.
Last year I was doing half the effort (3-4 cardio sessions and 4-5 training days) and eating more cheat meals (less adherence actually I was eating chocolate here and there) as I was trying to learn IIFYM and I dropped 20 in the same time frame. So I am thinking I the lack of cheat meals ( calorie surplus) is causing my body to adjust more rapidly to diet and training.
I am thinking I can increase my metabolism by eating more with less cardio. Then re-introduce cardio less frequently like 3 days instead of 5 and 15 minutes instead of 30. Then as fat loss stalls increase time to 20min. Then add another day as I progress. I just think my body adjust quickly.
Thinking about what i have been reading you say: if it ain’t broke don’t fix it.
Can I reverse diet and proceed or will that derail me, especially with the starting fortitude?