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Well the workout is cranking up your metabolism. Your body is trying to repair all those micro tears you're causing and that takes protein and calories. I'd say try to stick with it for the rest of this week and see where your weight is at. If you're dropping too fast then add some cals back on.

If it's unbearable then you'll have up the cals a bit I suppose.... You could try shifting some cals from carbs to fats (with the same overall cals). The fats tend to take longer to break down and won't give you the highs and lows that the carbs do.

It's been a few weeks since we've been talking about this ... how is your weight doing? Heading in the right direction?

IW

~noo its not been that long tbh i started when i said i did in the post on the 9th but i weighed my self and i had lost 2lb, i weighed my self on an empty stumache im gunna stick it out for a week longer because i understand my body cannot adapt to the diet that quickly, how ever uno the actual workout A and B i complete them easy as and want to do more but i have finished the workout. since they are targeting my core muscles could i or should i doo some abb exercises to complement my deadlift (coz i can feel bottem of my back and my abbs burning like crazy) , and the lat pulldown to complment my dumbell rows, iv been adding 5lb to each workout but its easy atm cz i started realy low weight

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Alright Iron Worker ?
i figured i had time to weight train 4 times a week because i wasnt realy feeling the monday wednesday friday regimine so i now do MondayA TuesdayB WednesdayREST ThursdayA FridayB is this too much ?
im realy enjoying watchin my gains grow as i write them down each time,
Its only been 7 week but i can deffo see some mucle tone my main lifts SQUAT,BENCH PRESS,DEADLIFT im lifting 55kg i can only just manage to finish workout with good form its quite heavy.
Today i was squating arse to floor proper form but had to stop because it was hurting my right knee felt like it was clicking, should i take a week off let my knee heal and because you said when i feel the weights gettin heavy its probably time for deload

weight 14.12 (ST)
body fat 27.2
visceral fat 13
bmi 32.8
mucle mass 38.9
body water 53.2
^ ^ ^ ^ ^ ^ these are the results my scales give me on empty stomach i realise it says i have put weight on but im in best shape iv been for while im still gunna try to loose some more fat tho. Do these results sound right ?

c'mon man don't ignore me PLEASE you have been great in assisting me its obviously gone wrong on MY part i believe this is my diet. soo i went to see a dietitian he suggested my calories should consist of 40%carbs 40% protein 20% fats, he put together a diet plan for me which i started today, my diets mainly chicken breast steamed veg, tuna chunks, brown bread, bran flakes semi skimmed milk, whey protein, nut fruit-yoghurt and a shit load of water + salmon fish oil and multi vitamin please reply im motivated to do this shizzle but im not sure what a realistic goal for me would be what you think ?

Sorry man. I'm not ignoring you. It's been real slow around here so I haven't been checking the "Training" page as much. If you want to get my attention check out the "personal journal" section. I post in there 4x a week.

If you're putting on weight then your cals are too high. Going to a dietitian was a good move. If you can follow his plan that that's great. How many cals did he start you off at?

Going 4x a week is probably ok at this point.

As far as your knee hurting ... be careful with that. A proper squat shouldn't hurt your knee. Make sure your knees are tracking in the same plane as where your toes are pointing. Your quad your knee and your toe should be in line when looking from above. Try to avoid letting your knees buckle in or bow out.

Also don't bounce out of the bottom of the squat. Not sure if you're doing this but it can be hard on the knees as well (and calves believe it or). Squatting really light for a week is definitely not a bad idea and in the long run won't affect your goals.

Did I answer all your Qs?

Any way you could get vids up of your form?

IW

okay no worries i see you post all the time and never reply so i thaught you was ignoring me because you'v explained in great detail what i should be doing but its like im not listening because im putting weight on and fucking around with the rutein you set
So i figured its time to go see a dietition, i told him how many calories i had been having and he said because thats not workin for me i should try this ,Training days 2000 calories, Rest days 1500 calories based on 40, 40, 20 he assured me this was safe considering the amount of nutrition i was consuming.
i squat with my head up chest out elbows under bar feet shoulders width and so when i bend the bar is directly over my feet,
yeah my knee was hurtin but i rested for a week and started back perfect no problems but i wear a knee support just incase its still tender, as for the 4 x a week rutein its far more satisfying for me i feel nicely fatigued next day mucles are aching (good sign right? ) but a hot radox bath relaxes me sweet. would it help if i sent you some photos so you can see what condition i am in?, correct me if i am wrong but i am in a mind set now to start fresh from week 1 because i have a new diet and so i can record everything properly because so far iv failed at being consistent in recording my weight EVERY week and failed to take progress pictures and my overall weight being a fail it would make me feel alot better to start over again what do you think ?

Stick to what your dietitian has laid out for you. Sounds like he may know what he is talking about.

If the knee brace helps then use it.

I don't need you to send me pics. If you're gaining weight over time then the diet is too high in cals. If you're staying the same then you're at your maintenance level. If you're losing weight then you're under your maintenance level.

It's that simple.

Btw, soreness is not necessarily an indicator of a good workout.

IW