Jurnal Supergainz1, 24 Jun 23

What!! Eating 160g of sugar and still losing weight 🤔 can it be that calories matter more than insulin 😏 

I want to gain muscle weight now. But, after so many months of calorie deficit, I find it hard to eat enough good food on workout days. Lol Even with protein drinks and supplements I was still 1000 calories down yesterday. :(. But, still getting stronger slowly and BF seems to still be decreasing. So, still making progress. I do not want to go through a bulking cycle because I want to maintain low BF all the time now. 

Cut23 yea depending where you land and how you like your body. Then you can keep that by going into maintenance or slight surplus. My tip for you is enjoy the process and take your time losing weight. The more time it takes the more time you give yourself to put on muscle to replace the loss of fat volume. Strength is a good indicator of muscle growth, given that you are not over compensating the movement by momentum.  

And this is the tip I wish I had gotten when I first started. Recovery is just important as going hard. Going hard with not enough recovery will injure you. Going into a workout all sore n achy is the first sign that you are going get to injured. So don’t try to be a badass and ignore your body’s signs. You train to make your body stronger not to degrade it overtime. Hope that makes sense!  

As usual, good advice gainz. I have to keep reminding myself not to over do it. I do always try to use the best form possible. I NEVER do half or quarter reps. I stop with 1 rep left in the tank on every lift. I started doing an intense ab roller workout a couple of months ago. Super high volume, like 250 reps on the ab roller 4 times per week. I messed up my elbow due to pushing for reps with max extension then getting bad form. I am still not fully recovered from that. I was also doing a FBWO 3 times per week which works well for me. Then I wanted to do more so I switched to split that Schwarzenegger used to do when he was young and trying to do each group twice per week. Let me just say, if one isn’t taking steroids, just don’t try it. Literally took me a week to recover from just one day of that which also isn’t great for gains. Elbow got worse due to the extreme volume of curls combined with other lifts. Now, I switched back to the FBWO. But added some exercises because I just didn’t feel a good pump with the base program. Still, I should probably take 2 weeks off to let this elbow fully heal. But… 

Lol it’s good that you understand that you can’t train as much as someone that is on the goods. But yea focus on form and effective movement. Analyze your movement and make changes that works best for you where you feel you get the best muscle engagement. Focus on your goals, show up when you need to, nutrition, rest and you’ll succeed  

You have a better start than I did, I started losing weight with fad diets/fasting and drop down and didn’t like how I looked. So I had to bulk back up, And it was the best decision