[mrosd]

QUICK timeline..

- Big lifter at uni 10 years ago. (170kg Deadlift / 100kg Bench / 130kg Squat)
- Work / Life / Injuries meant i stopped training 4-5 years ago. and i've tried to build my self back up recently. I do not retain muscle well at all and put on fat quickly.
- Shed around 10kg from August 2019 to Feb 2020
= Skinny fat (but A LOT better than last summer)

ATM:

31YO
5" 11
11st 12lbs or 75kg ish
21% Body Fat

Lifting wise, plenty of injuries and on going physio etc but I am smart enough to work around this and do lift and do hitt.

ITS THE DIET I AM CONFUSED WITH.

HOW THE F do I set this up?!

I've been eating something like this over the past 3-4 months

1500 on rest or LISS days
1750 - HITT 1 a week
1900 - Lifting 3x a week

40p/30c/30f

21% BF is still high though right so i have been eating 1700 a day and limiting carbs at around 75g.

Honestly just need some advice on this - any comments would be appreciated.

 

[Cronus]

You had any diet breaks in between the 3-4 months?

If not, then I would start with at least 3 weeks eating at maintenance to bring your metabolism back up to speed

 

[CoachDJ]

Are you weighing and tracking everything?

How long have you been dieting?

If your cals are accurate, It's probably metabolic slowdown. if it is you need to bring yourself out of the deficit in a slow and controlled way, and up your energy out put at the same time.

What's your lifting routine like?