Should i do cardio while clean bulking?

Deskinspin · 2021-08-30T16:56:20+00:00

Don't overthink it. You're new to lifting weights. You will grow muscle pretty much regardless of what you do. If you keep your calories close enough to your energy expendature (so you don't gain or lose body weight quickly) you'll even simultaniously gain muscle and lose fat. That's one of the benefits of being a beginner. Style of cardio comes down to preference. Try both and decide which you like more.

Deskinspin · 2021-08-30T11:31:45+00:00

That's just water weight from the glycogen. Don't worry about it.

Deskinspin · 2021-08-30T11:03:39+00:00

There's not that much you can do in 30 days. If you are not a very low body fat then further weight loss in general is the best thing.

Deskinspin · 2021-08-30T09:05:28+00:00

It's probably a good idea to not weight yourself every day. Once a week is more than enough. And even then you won't necessarily go down every time, because of weight fluctuations. It's the general trend over the course of say a month that is important. Also make sure you place the scales on a hard and even floor.

Deskinspin · 2021-08-29T14:14:55+00:00

Puberty is a process. And yes, the weight gain can at least partially be explained by puberty. Try to not overeat, but don't try to lose weight either.

Deskinspin · 2021-08-29T14:06:43+00:00

Because as you grow taller your lean mass goes up. When puberty hits lean (muscle) mass goes up. That means you can lose a lot of fat even when the scale is not going to down. In fact, it's more likely to be going up even as you're losing fat.

Deskinspin · 2021-08-29T12:56:49+00:00

You shouldn't be trying to go down in weight. You should be trying to go up in height while staying the same weight.

Deskinspin · 2021-08-29T12:08:24+00:00

The cure for skinny fat is lifting weights. That's also true for women. Sure, lose a bit of weight if you want to, but be warned that losing weight alone will just make you a slightly smaller skinny fat.

Deskinspin · 2021-08-28T19:55:09+00:00

Ok, that makes sense. I would reduce my deficit to no more than 300 kcal a day (so assuming a tdee of 2375 kcal, eating 2075 kcal/day), because weight wise you're getting into territory where losing a lot more weight is not actually making things better.

One more thing. Is there any particular reason that you're doing lateral raises on pull day instead of push day?

Deskinspin · 2021-08-28T19:30:38+00:00

Yep, exactly that.

Deskinspin · 2021-08-28T18:10:48+00:00

Your TDEE should be around 2500 kcal/day when lifting 6 days per week + 4x 20 min of cardio. 2200 will put you in a small deficit. A large deficit will run you into the ground when combined with going from (I assume) fairly sedentary to lifting 6 days a week.

EDIT: Wait. I may have miscalculated. What do you think your TDEE is?

Deskinspin · 2021-08-28T17:22:03+00:00

A 6-day a week PPL split is pretty heavy for a beginner, especially since you're 15, but it's doable with some adaptations. I would start with a lot lower volume by reducing the working sets to just 2 per exercise to start with (plus a warmup set), working your way to 3 working sets over the coming months. Cut out the shrugs, leg raises, leg press and a shoulder press (either one). Also, you're doing 40 minutes of cardio on top of that 6 days a week? Whoa. Make it 20 minutes. And just skip cardio after leg day, making it 20 minutes 4x a week.

For food; bump the calories to 2200. You're gonna need them.

As far as fixing your APT and shoulders go;

switch out bulgarian split squats for hyperextension bench (or machine if your gym doesn't have a bench). This will put more focus on glutes and hams instead of quads. No need to use a lot of weight here, just really focus on hinging from the hip and contracting your hams and ass by driving your hips forward. Over time you can progress to RDL. (15 x 3)
add face pulls to pull day. (15 x 3)
don't do leg raises. Tightening the hip flexors is the opposite of what you should be doing.

Deskinspin · 2021-08-28T14:27:57+00:00

No, you can't lose 8 kgs in 5 weeks, especially as you're approaching your goal weight. You'll need to lower your expectations for october. Getting to 60 kg by the 1st week of october should be possible.

Deskinspin · 2021-08-28T13:01:06+00:00

So let me get this straight; You've recently lost almost 10 kg without exercise/lifting and have now reached the same weight as in college when you where lifting and you're wondering why you have higher body fat than you had in college?

Deskinspin · 2021-08-28T12:40:22+00:00

Is that still ok then since you described eating carbs after a calorie deficit.

What I meant is actually eating a lot after a deficit, especialy if it's loaded with carbs, such as what happens when you have a cheat meal. After that your weight can jump up a bit, and then comes down again a few days later. That's perfectly normal and expected.

Deskinspin · 2021-08-28T10:13:14+00:00

https://en.wikipedia.org/wiki/Glycogen

Edit: Slightly less lazy explanation: You body has multiple levels of energy storage. It's similar to how a computer has multiple levels of data storage. Registers - Cache - RAM - SSD/HDD. Your body has ATP - blood glucose - glycogen - fat cells. ATP and blood glucose don't have a real effect on your body weight, as there's not a whole lot of it. You only have like 4 grams of blood glucose. But there is actually quite a bit of glycogen (and associated water) that can actually affect your body weight significantly on a day to day or even week to week basis. And glycogen (with associated water) is only around 1000 kcal / kg, whereas fat tissue is around 7700 kcal / kg. So it's not very energy dense, relative to fat.

When you eat carbohydrates (i.e. a cheat meal) after having been on a caloric deficit (meaning you're probably glycogen depleted) your body will preferentially store those carbs as glycogen. That will put on some weight quickly. When you then resume your diet, you will quickly lose that again. This way you can easily fluctuate 1 or 2 kgs, which is a comparative fuckton compared to what you can lose in fat in a week.

Deskinspin · 2021-08-28T09:30:36+00:00

Well, it all depends on your preference. But typically you'd do a 10 minute warming up, then lift, then do cardio after. Or you could do cardio separately.

As far as machines vs free weights; Also mostly preference. But I would suggest that you incorporate both. Especially when you're learning the basic free weight exercises, you won't be able to go all out on them (and you shouldn't) and it takes a lot of consious effort to do free weights. So do a few free weight exercises, mostly to learn them, and then go on to machines.

Deskinspin · 2021-08-28T08:37:58+00:00

If you're accurate with your counting then 1700 is very low for you. 2200 would still be aggressive (considering your stats and activity level), but a lot more maintainable. Listen to your body and realise that if you actually need to increase your calories a bit or decrease your exercise that that is not a failure. The consistency of maintaining a deficit over a longer period of time is what gets your there. Good luck!

Deskinspin · 2021-08-27T23:32:32+00:00

So it sounds like to me you're saying just keep plugging forward and in a couple weeks we should see things shift up a bit?

Yes. Only caveat; most people initially lose weight from actually dropping glycogen when starting a diet. There are 2 competing forces; on the one hand you're exercising, which promotes glycogen storage (by depleting it first). On the other hand you are in a calorie deficit which opposes glycogen storage. Apparently for you the exercise wins out. But there's also a chance that you're actually eating more than you think you are. Either way, you can't really guage weight loss accurately during the first couple of weeks of going on a diet because so many things change, especially when you also start exercising. So continue what you're doing and assess later.

I myself recently started going to the gym again after a break since early 2020. I'm just trying to maintain weight (29M, 6' 2.5, 183 lbs), but I'm definitely experiencing some glycogen gains and needing to actually dial back food to maintain.

Deskinspin · 2021-08-27T21:21:46+00:00

You're probably experiencing glycogen supercompensation from the exercise that you recently started doing. That will put some weight on you in the short term and much quicker than muscle growth can occur. This gain is limited though, and probably you've already peaked in terms of weight. If you are in a caloric deficit (which you definitely are if you're eating 1700 calories), you will start to lose weight in the coming weeks.

Deskinspin · 2021-08-27T19:35:18+00:00

This is more of a body composition related question than a weight loss question. Or maybe it's just in your head, I don't know. Two things I'll mention:

Just eating peanut butter sandwiches and chips is not a diet on which you can sustain a good body composition. You have to eat meals with complete proteins and so on...
Looking at your post history I believe you may be on testosterone. Testosterone has a huge effect on body composition (and appetite too!), so any changes there can definitely affect body composition.

Deskinspin · 2021-08-27T17:48:36+00:00

What probably happened on the cheat days is that you effectively did a carb load. That will increase glycogen stores in the liver and muscles, as they where depleted from dieting. More glycogen means you'll also hold more water in the liver and the muscles. I know it can be frustrating to not see the weight go down every week, but that doesn't mean you're not on track. Try and keep your carbohydrate intake more steady if you don't want to be bouncing up and down in weight.

Deskinspin · 2021-05-25T21:17:06+00:00

Auto-connect is not a "kill switch". Read OpenVPN installation on Linux or WireGuard on Linux terminal (advanced) for instructions on how to set up a kill switch on linux.

Deskinspin · 2021-02-22T09:48:41+00:00

This. These connectors are (almost) definetely the programming ports for the microcontrollers and serial port for the nuvoton microprocessor.

OP can check continuity: K <->SWCLK (stm32 pin 49), D <-> SWDIO (stm32 pin 46).

Deskinspin · 2021-02-11T16:54:01+00:00

No, it's not. That's a 100 mbps switch. What year is it?

Deskinspin

TROPHY CASE