My stats are:

5'6"
126.8 lbs
15% BF

I consume approx 1700 calories a day composed of 30%/40%/30%(carbs, protein, fats). All whole foods except for some tortilla chips.

Supplements: 1 multivatamin, 2-3 capsules of either fish oil/flax oil a day

My workouts:

3 times a week - 20 minutes HIIT, 15 minutes weights, 15 minutes stretching

2 times a week - 40 minutes weights, 10 minutes stretching
Saturday - 45 minutes weights, 15 minutes stretching

In the last week I lost 1 lb despite that fact that I felt I was gaining muscle. I wonder if it's possible to cut and gain muscle at the same time. Maybe I'm delusional, but at least working out as much as I do, I should at least keep the lean muscle while I lose fat?

Also I am progressing in my weight training, slowly but surely I manage to increase the weight I push/pull on many exercises. Although I'm stuck on 25lbs with bicep curls, I can't seem to break past that plateau.

Hmm.... Cutting at 126lbs..... I wouldn't do it. I would bulk.

I would do all I could to GAIN lean mass.

Dieting at your weight is going to kill your metabolism.

Add mass now, cut later. The sooner you begin the journey, the sooner it'll be over/done with

~SC~

My stats are:
5'6"
126.8 lbs
15% BF

I consume approx 1700 calories a day composed of 30%/40%/30%(carbs, protein, fats). All whole foods except for some tortilla chips.

Hmm.... Cutting at 126lbs..... I wouldn't do it. I would bulk.
I'm not really sure why you feel you need to cut either. But I don't think you have to bulk.

What is you strategy/goals, and why are you not sure if it's working?

Have you calculated your TDEE (BMR times a multiplier)?

When your calorie intake is balanced with calorie expenditure while performing a consistent weight training program, you can reduce your body fat percentage while staying at the same weight.

Although I'm stuck on 25lbs with bicep curls, I can't seem to break past that plateau.
I think once you start eating more, it'll be much easier.

When your calorie intake is balanced with calorie expenditure while performing a consistent weight training program, you can reduce your body fat percentage while staying at the same weight.


He might blow away in the wind if he doesn't gain any weight...

You're like me dude. I'm 5'5" and about the same weight. My BF% is supposedly under 10% though. If you really want to keep the fat away, you are going to have to put on some more lean body mass unless you want to work out that hard for the rest of your life. I'm not saying bulk since you need time, commitment and dedication to exercise and more importantlyy nutrition to make proper gains (I know). Instead eat lots and lots of fruits, veges, wholegrains, dairy etc. etc. and continue with the routine you have. If you are going to exercise intensely, make sure you're properly fuelled, that's all. :tu:

You're like me dude. I'm 5'5" and about the same weight. My BF% is supposedly under 10% though. If you really want to keep the fat away, you are going to have to put on some more lean body mass unless you want to work out that hard for the rest of your life. I'm not saying bulk since you need time, commitment and dedication to exercise and more importantlyy nutrition to make proper gains (I know). Instead eat lots and lots of fruits, veges, wholegrains, dairy etc. etc. and continue with the routine you have. If you are going to exercise intensely, make sure you're properly fuelled, that's all. :tu:


Maybe that's the problem. I work out first thing in the morning, and I'm usually fasted or just a cup of yogurt 30 minutes prior. I wonder if I should eat a whole portion of chicken or beef prior to a non-HIIT session.

Maybe that's the problem. I work out first thing in the morning, and I'm usually fasted or just a cup of yogurt 30 minutes prior. I wonder if I should eat a whole portion of chicken or beef prior to a non-HIIT session.

Eat carbs before every training and also after the training. Never do any form of fasted cardio. Protein is important but I prefer to eat most protein after the traning and before bed. Every meal should have some protein but prior to training (cardio or weights) you should focus on eating enough carbs. I mean eat a big serving of oatmeal and perhaps 1-2 eggs as breakfast and meal before your training. Then after your trainig a post workout meal/drink with fast carbs and some protein. Then as your first real meal after the traning you can eat chicken or beef.

Eat carbs before every training and also after the training. Never do any form of fasted cardio. Protein is important but I prefer to eat most protein after the traning and before bed. Every meal should have some protein but prior to training (cardio or weights) you should focus on eating enough carbs. I mean eat a big serving of oatmeal and perhaps 1-2 eggs as breakfast and meal before your training. Then after your trainig a post workout meal/drink with fast carbs and some protein. Then as your first real meal after the traning you can eat chicken or beef.


The problem is I don't have all morning to eat that kind of a breakfast and then go for a workout, due to needing to get to work at a reasonable time. Would something like this work:

Eat one serving plain yogurt with a bit of cereal 45 minutes prior to beginning the workout? I read that yogurt has a pretty good carb count.

Eat carbs before every training and also after the training. Never do any form of fasted cardio. Protein is important but I prefer to eat most protein after the traning and before bed. Every meal should have some protein but prior to training (cardio or weights) you should focus on eating enough carbs. I mean eat a big serving of oatmeal and perhaps 1-2 eggs as breakfast and meal before your training. Then after your trainig a post workout meal/drink with fast carbs and some protein. Then as your first real meal after the traning you can eat chicken or beef.

Hey I just happened to be reading this and I was wondering why is it bad to do fasted cardio? What kind of carbs right before cardio you suggest (simple or complex?) and how much time should you have between your pre cardio meal and your cardio session (2 hours before, 1 hour before, right before..etc...)? Thanks.

Hey I just happened to be reading this and I was wondering why is it bad to do fasted cardio? What kind of carbs right before cardio you suggest (simple or complex?) and how much time should you have between your pre cardio meal and your cardio session (2 hours before, 1 hour before, right before..etc...)? Thanks.

It's not bad to do your cardio fasted at all. I actually think it is effective in some ways. People who are against fasted cardio argues that if you do cardio fasted, it'll eat up your muscle tissue. Fortunately there are ways to counteract this. You could get some strong caffeine before the cardio or ingest some amino acids such as BCAAs before the cardio. The only time I think fasted cardio is bad is if the person doing it cannot put 100% of their effort into it because its fasted and first thing in the morning. If that's the case, then I would do it when you can put in all your effort.

Hey I just happened to be reading this and I was wondering why is it bad to do fasted cardio? What kind of carbs right before cardio you suggest (simple or complex?) and how much time should you have between your pre cardio meal and your cardio session (2 hours before, 1 hour before, right before..etc...)? Thanks.

It´s not good at all when bulking, IMO. Why risk losing muscle when they goal is to become bigger and best muscle growth?

It can be OK if you are cutting and if you do low intensity cardio. Probably, at least IMO, someone with a "skinny fat" problem that have to work harder and longer than normal to get bigger muscles should not do any fasted cardio at all.

Good advice or not, as always, depends on the individual and situation.

I normally eat complex carbs 1-1 1/2 hour before cardio training. Works for me at least. Then after cardio I will have a normal post workout meal with fast/simpel carbs and protein (to help recovey).
Actually I eat exactly the same way before and after the training regardless if I´m doing weighttraining or cardio.

The problem is I don't have all morning to eat that kind of a breakfast and then go for a workout, due to needing to get to work at a reasonable time. Would something like this work:

Eat one serving plain yogurt with a bit of cereal 45 minutes prior to beginning the workout? I read that yogurt has a pretty good carb count.

It would be OK I think. Yoghurt and cereal as breakfast and meal before training is a million times better than not eating at all.:) But oatmeal would be better. It only takes 5 min to cook some oatmeal.