Please don't hurt me if I am making mistakes, its my first time posting.
I started "Operation Christmas" last week. After loosing 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 to 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 to 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 soar 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 most uncertain.
Do you think I will make meaningful progress during 3 months or is this way to short to gain any muscle?
I am aware that their 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 didnt include my precise trainingsplan initially because I dont 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 angel while holding it, then pull up)
- 8x Dumbell Rowing per hand
- 2x Plank (can manage 30 sec max, 20 secs for 2(6) times)
- 8x resistance band ... beat down...? I dont 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... its a chest workout ... sorry ^^
- 8x Kneeling Pull Downs, kneel down and pull down the bar of the strength station(?)
- 16x Fullbody Pulldown, stand in front of Strenght 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) Iam getting married on the 13. of mai 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 Iam 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 dumbells. 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 plus7 more kgs in the following 5 months, which sound like alot to do, so maybe just 2 months of bulk?
For my diet, this rather monotone diets just simple work best for me. Dont ask me, maybe Iam insane but its the easiest for me to stick to. But Iam aware its nothing permanent just for this 3 months and if I crave anything I give in moderatly so I dont worry much for bad nutrition or something and its no long term "solution" for me.
Thanks a lot :)