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After setting your caloric amount, lifting weights like crazy and doing some cardio you check your body composition and this situation arises:
Problem: You lost lean mass AND some fat mass (everything went down!).
Solution: Increase your calories by 100 - 200 a day and recheck it in one week.
*Decrease cardio.
Problem: Your fat increased and muscle stayed the same or increased
Solution: Decrease your total daily calories by 300 - 500 a day.
*Recheck everything in one week. Increase cardio.
Problem: Muscle and fat stayed the same — no changes
Solution: Decrease your total daily calories by 300 a day.
*Recheck everything in one week.
*Consider changing cardio.
Problem: Lean mass stayed the same and fat dropped.
Solution: Continue with what you are doing.
*Recheck it in four or five days.
The above may seem tedious at first, but once you start doing it, getting into it, and most importantly seeing your results — it becomes very simple and quick to do.
Diet Calendar Entries for 27 October 2011:
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2809 kcal
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Fat: 68.55g | Prot: 275.80g | Carb: 270.99g.
Breakfast: whey gold, Bob's Red Mill rolled oats. Lunch: pine nuts, blu cheese, Mixed Salad Greens. Dinner: Mixed Salad Greens, Smart Taste Pasta, chicken breast, Basil Pesto Sauce. Snacks/Other: whey gold, giant eagle skim milk, Red Grapefruit in Juice, giant eagle skim milk, chobani greek strawberry, almonds, Multigrain Crispbread Crackers, hellman's light mayo, chicken of the sea chunk light, banana. more...
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2546 kcal
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Activities & Exercise:
Weight Training (moderate) - 1 hour, Resting - 15 hours, Sleeping - 8 hours. more...
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