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  1. #1
    Registered User kgriffith720's Avatar
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    criticism and advice on my nutrition/workout plan please and thank you!

    A little backstory:-
    I was a 3 sport athlete in high school (basketball/football/baseball) until I tore a muscle in my lower back Junior year with bad form squats. Unfortunately the injury occurred ~2weeks before hell week so I played through it and needless to say did severe damage to my back. Proceeded to be lazy and out of shape through my 20's peaking at ~250 lbs. Had serious lower back /left knee and left shoulder issues. Last year I decided to start getting back in shape and I was off-and-on with consistency and my nutrition but managed to slowly lose weight. Then about 3 months ago I started focusing my tracking my calories and working out 5-6 days a week and I'm down to ~190 lbs and 20.6% BF. My back and knee are much better and my shoulder is probably 90%.

    My current workout schedule-
    Mon/Tues/Fri/Sat - 8 mile hike (roughly 2.5 hours), upper body work w/ pullup bar (dead hangs, negatives, australian pullups) and an hour of yin yoga.
    Wed/Fri/Sun - 30 min bodyweight HIIT (planks/pushups/ab work/etc.) at 90s work 30 second rest, 1 hour vinyasa yoga and 1 hour yin yoga.

    I'd like to start lifting using the Fierce 5 program so I was thinking something like this-
    Mon/Tues - 8 mile hike (roughly 2.5 hours)
    Wed/Fri/Sun - Fierce 5
    Thurs- Vinyasa
    Every day - Yin

    My TDEE is ~2900 so and I would like to cut to 10-12% BF and replace the fat with muscle and mostly maintain my weight (not bodybuild or anything). I'm also more focused on athleticism than I am size or pure power. Currently aiming for 2250-2300 calories with 220g protein/85g fat. My main concerns are: Am I safe to do that caloric deficit without loss of muscle and will the hikes hinder my recovery too much for the lifting?

    I'm a big fan of the hiking and yoga for the mobility and mental health benefits they provide (and my wife likes to tag along) so I'd prefer not to have to eliminate them if I can avoid it.
    Last edited by kgriffith720; 10-29-2020 at 05:18 PM.
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  2. #2
    Han shot first! TolerantLactose's Avatar
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    Looks fine. Yoga and hiking shouldn't be a drag on your gym training.
    I can tell time. Time cannot tell me.

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    Registered User paulinkansas's Avatar
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    Your post was more intelligent than 99% of the people that post on here with less that 5 total posts.
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    Registered User cmacken's Avatar
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    Looks solid man, good luck and let us know if there are any questions
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    Registered User kgriffith720's Avatar
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    Awesome thanks guys much appreciated
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    Wha?========== AlexSays's Avatar
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    Worthwhile plan, as mentioned hiking and yoga (although they can be strenuous) should be easy to fit around decent lifting. Calorie level looks sensible and you should easily maintain or possibly gain strength while on it. However you will likely need to wait until after your cut is over to truly start to replace the lost weight with muscle

    My only bit of advice is to ignore wherever you have found that bodyfat measurement. All bodyfat measurement methods are very VERY inaccurate and deeply inconsistent. Even the more advanced (and expensive) ones like DEXA scanning have a significant margin of error. Go by the mirror, not by bodyfat machines. If bodyfat % numbers are important to you then you can always post in the sticky thread at the top of this forum to get estimates from forum members (I'm serious these will be more accurate than any machine you are likely to find).

    You've got an intelligently put together plan of attack, good luck bro!
    Somehow still managing to avoid getting 'too big'

    Non-CEO, 0.1235K per day
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    Resident Malteser. xuerebx's Avatar
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    Originally Posted by AlexSays View Post
    If bodyfat % numbers are important to you then you can always post in the sticky thread at the top of this forum to get estimates from forum members (I'm serious these will be more accurate than any machine you are likely to find).
    Going off a tangent here - but I can't find a dedicated stickied topic for such bodyfat % estimates? I'd like to get some rough estimates.
    "Get up, and don't ever give up".
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    Registered User cmacken's Avatar
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    Originally Posted by xuerebx View Post
    Going off a tangent here - but I can't find a dedicated stickied topic for such bodyfat % estimates? I'd like to get some rough estimates.
    It's in the losing fat section
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  9. #9
    Registered User kgriffith720's Avatar
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    kgriffith720 is offline
    Originally Posted by AlexSays View Post
    Worthwhile plan, as mentioned hiking and yoga (although they can be strenuous) should be easy to fit around decent lifting. Calorie level looks sensible and you should easily maintain or possibly gain strength while on it. However you will likely need to wait until after your cut is over to truly start to replace the lost weight with muscle

    My only bit of advice is to ignore wherever you have found that bodyfat measurement. All bodyfat measurement methods are very VERY inaccurate and deeply inconsistent. Even the more advanced (and expensive) ones like DEXA scanning have a significant margin of error. Go by the mirror, not by bodyfat machines. If bodyfat % numbers are important to you then you can always post in the sticky thread at the top of this forum to get estimates from forum members (I'm serious these will be more accurate than any machine you are likely to find).

    You've got an intelligently put together plan of attack, good luck bro!
    I did rough estimate myself, posted in that sticky topic and have had a scan in the past and they all were 20-21%. But ya it's not really the number persay I'm concerned with but more the look that is associated with them if ya know what I mean. Would like to have at least semi-visible abs. And ultimate final goal would be a physique like someone like Chris Heria from youtube lol.
    Last edited by kgriffith720; 10-30-2020 at 12:52 PM.
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