I have been on a cutting phase for about 6 weeks now, and I was not able to lose as much weight as I had hoped. I am now about 132 pounds (5'5'' ) and started at about 138-140 pounds. I started at 12-13% body fat and I am now at 8%. I dropped a little, stayed at the same weight for a few weeks, but recently I was able to drop a few pounds. Here was what I did:
I was doing 5-6 times a week cardio, with 1-2 days of steady state (45-60 minutes) and 4-5 days of HIIT (20 minutes with intervals of 1 minute jogging pace and 30 seconds sprinting). These cardio sessions were performed on a stationary bike since I am unable to do running well because it hurts my legs.
I was weightlifting 3 times a week working everything but legs (I am unable to do a good cardio session if I work out my legs), so an upper-body split pretty much.
For diet, I was keeping carbs relatively low and protein high. I ate about 5 meals a day with snacks interspersed (which consisted of almonds, healthy trail mix, beef jerky, fruit, fat free Jell-O, etc.). The first meal being a bowl of Kashi Go Lean cereal, 3-4 meals were salads, and one meal was a turkey sandwich. My supplements were 3 scoops a day of whey, kre-alkalyn creatine, and a multivitamin.
My salads contained variations of corn, mushrooms, tomatoes, either artichokes, olives, and always either tuna fish or grilled chicken.
My turkey sandwiches are just with meat, lettuce, tomato, onion, pickle, and mustard.
My only cheat was alcohol (and I really mean my only cheat) which I know had an effect on my progress, but I don't think it was the root of it. For 3 of the weeks I was usually drinking about 3 times a week (8 to 10 drinks a night), and for the other 2 weeks, I was drinking about 2 times a week.
I am going to start a bulk now, however, I was wondering if anybody had any advice for me for the next time I cut?
I was doing 5-6 times a week cardio, with 1-2 days of steady state (45-60 minutes) and 4-5 days of HIIT (20 minutes with intervals of 1 minute jogging pace and 30 seconds sprinting). These cardio sessions were performed on a stationary bike since I am unable to do running well because it hurts my legs.
I was weightlifting 3 times a week working everything but legs (I am unable to do a good cardio session if I work out my legs), so an upper-body split pretty much.
For diet, I was keeping carbs relatively low and protein high. I ate about 5 meals a day with snacks interspersed (which consisted of almonds, healthy trail mix, beef jerky, fruit, fat free Jell-O, etc.). The first meal being a bowl of Kashi Go Lean cereal, 3-4 meals were salads, and one meal was a turkey sandwich. My supplements were 3 scoops a day of whey, kre-alkalyn creatine, and a multivitamin.
My salads contained variations of corn, mushrooms, tomatoes, either artichokes, olives, and always either tuna fish or grilled chicken.
My turkey sandwiches are just with meat, lettuce, tomato, onion, pickle, and mustard.
My only cheat was alcohol (and I really mean my only cheat) which I know had an effect on my progress, but I don't think it was the root of it. For 3 of the weeks I was usually drinking about 3 times a week (8 to 10 drinks a night), and for the other 2 weeks, I was drinking about 2 times a week.
I am going to start a bulk now, however, I was wondering if anybody had any advice for me for the next time I cut?
