I started "Operation Christmas" last week. After losing 10-15 kg (down to 80kg) over the last few months with running 3 times a week, I now want to build some muscle, obviously without gaining all the fat again. I trained every now and again over the last few years, but have a way too lazy lifestyle overall, so I am probably not very well trained, but also not entirely new to this whole sports thingy ^^
My plan for the next 3 months is to work out 3 times a week for around half an hour; nothing extreme, just lifting weights and some upper body stuff (always 8 reps per side with 3 sets). My main issue is how many calories should I consume? Enough, but not too many...
A few base calorie-burn calculators gave me widely ranging amounts of calorie usage for my size: 175cm age: 29, gender: male and weight: 80kg.
My plan is a fairly strict 2000kcal per day diet with oats + Micellar protein in the morning, potatoes, steamed broccoli and chicken as lunch, and minced meat with red cabbage for dinner. With the occasional apple or banana thrown in for good measure.
Now for the actual questions: Is this enough workout? It feels like not enough but I usually need a recovery day because of sore muscles, so it probably must be enough... I guess?
Am I even close with my calorie consumption? Honestly, this is the point where I feel the most uncertain.
Do you think I will make meaningful progress during 3 months or is this way too short to gain any muscle?
I am aware that there probably are no definitive answers to this questions, but please give me any experiences and opinions you have. I don't have a strong enough feeling for the topic to really know what I am doing.
Edit: Phew - I didn't include my precise training plan initially because I don't really know the right English names for the stuff I do, but I will try my best ^^
(All in 3 sets)
- 10x handpress per Hand
- 8x horizontal pull-up (bar at around waist hight, grab it "lay down" at an angle while holding it, then pull up)
- 8x dumbbell rowing per hand
- 2x plank (can manage 30 sec max, 20 secs for 2(6) times)
- 8x resistance band ... beat down...? I don't know xD I move my hand from around my shoulder to my waist across my body while grabbing a resistance band attached above my head... it's a chest workout ... sorry ^^
- 8x kneeling pull-downs, kneel down and pull down the bar of the strength station (?)
- 16x full-body pull-down, stand in front of strength station, grab bar. Go on one knee, while bringing the bar to your chest (8 times per knee)
- 16x curl, 8 per arm
To explain my goal a little more (and why this is so upper body focused) I am getting married on the 13 of May next year. Till then my weight goal is 73kg and being able to do a proper pull-up, which I could never do before. Which also explains my plans for the next ~7 months: till Christmas build muscle, then lose enough weight to hit ~73 kg and be able to do a pull-up. Right now I am able to lift my body slightly but certainly not high enough to call it really close.
If this gives you any indication for my strength, I can bench press 30 kg plus bar 8x3 times and my curls are with 10kg dumbbells. I have no clue if this is good or very bad, just so you got a little more to work with.
My body-weight stuff also means that the fat I gain during the next 3 months I would have to lose that plus 7 more kgs in the following 5 months, which sounds like a lot to do, so maybe just 2 months of bulk?
For my diet, this rather monotone diet just simply works the best for me. Don't ask me, maybe I'm insane but it's the easiest for me to stick to. But I'm aware it's nothing permanent, just for these 3 months, and if I crave anything I give in moderately so I don't worry much for bad nutrition or something; and it's no long term "solution" for me.