Help Needed and Appriciated

Hey guys this is my first post so excuse me if there's any mistakes.

I'm going to start by saying that I love fitness and it's become a major part of my life to me fitness isn't just to look good but it's my way of getting through the day.

I train 7 Days a week and recently I've gotten my bf to 10% from 18% I honestly never thought it would be possible but hard work really always pays off, currently I'm facing a problem I have lost most of my fat but with that I've also lost a lot of muscle which is okay because I'm in the best shape of my life but I feel like I need to gain more muscle but I'm afraid of picking up fat again.

I do High intensity training on Mondays, Tuesday's and Thursday's and Wednesday, Friday's, Saturday's and Sunday's weight training, do you just think I'm over doing it a bit?

I also measure the calories I burn during my workouts and most days I burn up to a 1000 calories a day, my question is that lets say I have to eat 3000 calories to maintain my current wait should I eat 4000 calories now?

I would like to post a few photos and maybe someone can tell me what I need to improve because I would love to do a competition to prove to myself I can.

My final question is there anyone that can help me customise me a diet and help my through my journey, I don't mind how much it cost I would honestly just love some expert advice.

Thank you!

Can you lay out your training a bit more? You say you do High Intensity training, do you mean HIIT? (High Intensity Interval Training)?

What are your stats? (age, weight, height, years training)

how did you calculate your macros ( Protein, Fat, Carbs, Fiber)

And no jumping 1000 calories might be a bit too much or it might be what you need, everyone is different and you have to give it a few weeks or about 21 days for your body to adjust fully to a new eating plan. Again this can be different from person to person.

Im not going to get into too many numbers and stuff. Here is my opinion. You're over doing it with the training!! You're not trying to burn fat anymore so the HIIT sessions aren't as important. You're cramming your weight training sessions into the weekend - spread them out a bit (maybe a two on, one off approach) and give your body a few rest days - when you're bulking up (lean) you do need to lower the amount of calories burnt during your workouts and find a balance between burning calories and doing enough exercise to induce muscle hypertrophy. You're trying to build muscle which means you're going to need to be over maintenance calories, preferably made up of calories from protein as this will help with muscle growth. Using your example - you would need to eat 4k calories per day if your maintenance is 3k but as I said, you need to be above maintenance so drop the amount of calories you're burning per session or increase your calorie consumption.

Hormonas wrote: Im not going to get into too many numbers and stuff. Here is my opinion. You're over doing it with the training!! You're not trying to burn fat anymore so the HIIT sessions aren't as important. You're cramming your weight training sessions into the weekend - spread them out a bit (maybe a two on, one off approach) and give your body a few rest days - when you're bulking up (lean) you do need to lower the amount of calories burnt during your workouts and find a balance between burning calories and doing enough exercise to induce muscle hypertrophy. You're trying to build muscle which means you're going to need to be over maintenance calories, preferably made up of calories from protein as this will help with muscle growth. Using your example - you would need to eat 4k calories per day if your maintenance is 3k but as I said, you need to be above maintenance so drop the amount of calories you're burning per session or increase your calorie consumption.

I don't agree bud. If the dude is happy to do all that cardio then he must keep on doing it. Crucial is that he eats more! More cardio means you can consume more calories without gaining fat, and the more calories you eat the more anabolic you are. The dude isn't over-training, he is under-eating. What I am curious about is whether Bigcuts has used anabolics before..

Fair enough Pyro! I agree with your points! Just saying that if he wants to really make the most out of a bulk or to understand the concept of a bulk in general, he needs to lower the amount of calories that he burns or eat more in order to be over his maintenance ... or both, and he needs to find a balance. Why stress the body and specifically the CNS more than it needs to be stressed you know? That's my view anyway, I train 4-5 times a week on a bulk and 6-7 times when I'm just staying very lean in summer

Hey guys , im no where near to as experienced as hormonas and pyroclasm but i would suggest more rest also heavier weights will also help another thing is maybe you should cut out on that intense training maybe just 1 session a week and see how it goes slowly you need to learn to understand your own body as much advice as people can give its not going to be the exact way your body works but from 18 percent to 10 thats great you doing a great job keep it up man.