Andi-in-BKK
Level 5 Valued Member
Here is my situation currently with regards to training and diet:
I am 34yo and weigh 196lb at an estimated 18% body fat (tape/Naval method with the same tape at the same reference points). I want to drop fat slowly to retain muscle that I’ve worked very hard to build over the last 6 months off from BJJ on account of C19. So I’m trying to stay at maintenance or slightly below. I’ve dropped 10lbs since the beginning of November and haven’t been hungry at all, literally eating when I feel like it. My cardio for rolling is coming back steadily and BJJ feels great.
Monday, Wednesday, Friday
I wake up at 5:30am to get kids ready for school and am home by 7:00am. I take a short nap and then get ready to head to the gym leaving around 9:30am.
It takes me 45min-1hr to make the drive through Bangkok traffic (sometimes up to 2 hours if I misjudge my route) so I’m usually at the gym/BJJ academy by 10:30.
I run a Kettlebell and barbell training program that generally lasts for about an hour including warmup and cool down. Squats, and OHP are the main lifts with Deadlifts being on Monday and Friday.
BJJ starts at 12:00pm and runs until 2pm generally. After which I’m heading back across town to pick up kids by 3:00pm and get back to the house by 3:30
The trouble is getting enough calories and enough protein around this schedule. I can’t eat much at all before BJJ, best I can do is some quick carbs, fruit or sugary cereal while the kids are eating breakfast at around 6am, any later and they will try to come up while I’m rolling. Dairy, heavier protein sources, or fatty foods are completely out of the question at any point before BJJ. This leaves me a window from 3:30pm to around 6:30pm to take in all of my calories for the day with the exception of sports drinks that I can take during training.
What I’m stuck with is a drastic calorie deficit (sub 2000cal) on heavy training days which isn’t ideal from a recovery or maintaining muscle standpoint.
Can I make up the difference on my lighter training days (Tuesday, Thursday, Saturday, kettlebell Swings, cleans, and snatches for 30 minutes)? Will that affect body composition negatively?
Any idea how to squeeze in extra calories and extra protein? I’m already trying to take in 60g of protein via whey shakes and creatine monohydrate and the rest through diet but I usually have trouble with my stomach afterwards (I’ve never been lactose intolerant but recently dairy has been killing me). I’m not trying to restrict anything except seed oils (not keto or vegan or anything like that). We eat a lot of ribeye and salmon multiple times a week.
I am 34yo and weigh 196lb at an estimated 18% body fat (tape/Naval method with the same tape at the same reference points). I want to drop fat slowly to retain muscle that I’ve worked very hard to build over the last 6 months off from BJJ on account of C19. So I’m trying to stay at maintenance or slightly below. I’ve dropped 10lbs since the beginning of November and haven’t been hungry at all, literally eating when I feel like it. My cardio for rolling is coming back steadily and BJJ feels great.
Monday, Wednesday, Friday
I wake up at 5:30am to get kids ready for school and am home by 7:00am. I take a short nap and then get ready to head to the gym leaving around 9:30am.
It takes me 45min-1hr to make the drive through Bangkok traffic (sometimes up to 2 hours if I misjudge my route) so I’m usually at the gym/BJJ academy by 10:30.
I run a Kettlebell and barbell training program that generally lasts for about an hour including warmup and cool down. Squats, and OHP are the main lifts with Deadlifts being on Monday and Friday.
BJJ starts at 12:00pm and runs until 2pm generally. After which I’m heading back across town to pick up kids by 3:00pm and get back to the house by 3:30
The trouble is getting enough calories and enough protein around this schedule. I can’t eat much at all before BJJ, best I can do is some quick carbs, fruit or sugary cereal while the kids are eating breakfast at around 6am, any later and they will try to come up while I’m rolling. Dairy, heavier protein sources, or fatty foods are completely out of the question at any point before BJJ. This leaves me a window from 3:30pm to around 6:30pm to take in all of my calories for the day with the exception of sports drinks that I can take during training.
What I’m stuck with is a drastic calorie deficit (sub 2000cal) on heavy training days which isn’t ideal from a recovery or maintaining muscle standpoint.
Can I make up the difference on my lighter training days (Tuesday, Thursday, Saturday, kettlebell Swings, cleans, and snatches for 30 minutes)? Will that affect body composition negatively?
Any idea how to squeeze in extra calories and extra protein? I’m already trying to take in 60g of protein via whey shakes and creatine monohydrate and the rest through diet but I usually have trouble with my stomach afterwards (I’ve never been lactose intolerant but recently dairy has been killing me). I’m not trying to restrict anything except seed oils (not keto or vegan or anything like that). We eat a lot of ribeye and salmon multiple times a week.