[Angelo Rochel]

Totally agree with Clare here. No need to change anything if it’s a one off. Out of interest, how come the last time you did leg press was mid March? Is it not something you consistently do in your training?

When I did legs, the leg press was taken so I had to improvise.

[Angelo Rochel]

Also, for the rest of my leg day, I was able to hit the same or more reps than last time.

[Angelo Rochel]

And how much should I drop it?

[Angelo Rochel]

I live in the US, Chicago. I’m natural. My work is pretty active and my workout routine is push pull rest legs rest. My diets pretty consistent. 234 p, 572 c, 89 f.

[Angelo Rochel]

This set up looks solid mate. I would run it see how it feels, and make any adjustments from there. Just be mindful of volume as you get leaner. But everything looks spot on

For the future when I get leaner, how should my volume change?

[Angelo Rochel]

Hello mate, i would run a maintenance for few weeks and then start a cut

1/ Basically I would cut a tad of carbs and fats here and then then add some daily steps to start.

2/ when weight will stall: then I would add some cardio keep the same reduced diet

3/ and then when weight will stall: then slowly increase cardio/steps and decrease carbs and fats again.

And so on.

You have to take visuals of your shape / body weight one day per week fasted to track your look and progress into the cut.

Track your daily water and salt also for it to be consistent too.

I would also get a watch or an oura ring to make sure I track properly my output at work; then on days when I moved less; I would increase steps; and vice versa.

I looked up the price of the oura ring and it’s pretty pricey. I was wondering if there’s a cheaper option either a watch or a ring?

[Angelo Rochel]

My fault, I didn’t mean to say I was changing my split, I meant to say I was changing exercises and moving around the order from when I was bulking. I was doing my old order for like 6 months and felt like I was plateauing so I wanted to change it for this cut

[Angelo Rochel]

Hi Angelo. This looks fine to me buddy. Just looking at legs, I’d do a Bulgarian split squat on one of the days and swap out smith machine split squats. Have you tested this out? How has it been going for you? How’s recovery and progressions so far? I’m assuming you’re in a position where you need to grow everywhere. If so, this looks like a good start

I’m currently trying to cut so I wanted to change my split from when I was bulking.

[Angelo Rochel]

I’m currently eating around 4300 calories. I don’t do much cardio because my job keeps me active, somewhat physical.

214 grams of protein

587 grams of carbs

117 grams of fat.

so firstly you need to find your maintenance kcal – what I would do is

Training days – reduce kcal to 4000

Rest days – Reduce kcal to 3700.

I would also add in 15 minutes cardio on wake – HR around 110-120 BPM

track your steps – See what happens with weight and look – if your weight stalls then this is your maintenance numbers – if it keeps going up then your still in a surplus and need to decrease more.

If weight comes down a little bit then hold there and keep things as is until weight loss stalls for a little bit as your now in a deficit and have moved into dieting.

then asses as you go and repeat the process [/quote]
I dropped my calorie intake to 3950. Protein at 210 grams
Carbs at 560 grams
Fats at 100.
Am I good here or drop my fat and carbs and up protein?

[Angelo Rochel]

What’s the best number to aim for to lose weight weekly? .5 lb a week? 1lb a week?

And how much protein, carbs, and fat should I be eating?

[Angelo Rochel]

Ok thank you so much

[Angelo Rochel]

Is there any specific video that talks about this?

[Angelo Rochel]

When you say add cardio and increase it when i stall weight, would you say I start around 10 min for cardio see how that it is for a couple of months, increase by 5 min and then keep feeling it out, is that correct? And when you mention dropping fats and carbs, what are the increments for dropping them?

And doing this would also decrease calories correct?

[Angelo Rochel]

When you say add cardio and increase it when i stall weight, would you say I start around 10 min for cardio see how that it is for a couple of months, increase by 5 min and then keep feeling it out, is that correct? And when you mention dropping fats and carbs, what are the increments for dropping them?

[Angelo Rochel]

With this how is your body weight trending?

My body weight is still slowly gaining