tommyguns2
Senior Moderators
Staff Member
- Dec 25, 2010
- 6,337
- 5,058
While I agree with a lot of what has been said here, I don't want you to be discouraged. Getting back in the saddle can be tough, but you're making the step to do so, so good for you! If you're strength has gone up and your weight hasn't changed, you've likely gained muscle while lost fat during your 11 weeks. That's tough to do. You probably don't see much "results", as you're still carrying too much bodyfat to see your results.
Don't quit or be discouraged. You didn't gain the weight in 11 weeks, so you won't lose it in 11 weeks either. It's a marathon, not a sprint. Run a smart PCT, and dial in your diet with reasonable cardio. While steady state cardio is OK, doing high impact interval training, I think, is better when you're trying to drop BF and hold muscle (and even build).
Post your diet, and people here can give you recommendations. One thing I strongly recommend is a daily multivitamin, as you want to make sure you're getting all the vitamins and minerals while in a calorie deficit. Protein, carbs and fats are your macronutrients, but the vitamins and minerals are your micronutrients, and play a role as well. Your body will respond, as you've been lean before, so stick with it!
Don't quit or be discouraged. You didn't gain the weight in 11 weeks, so you won't lose it in 11 weeks either. It's a marathon, not a sprint. Run a smart PCT, and dial in your diet with reasonable cardio. While steady state cardio is OK, doing high impact interval training, I think, is better when you're trying to drop BF and hold muscle (and even build).
Post your diet, and people here can give you recommendations. One thing I strongly recommend is a daily multivitamin, as you want to make sure you're getting all the vitamins and minerals while in a calorie deficit. Protein, carbs and fats are your macronutrients, but the vitamins and minerals are your micronutrients, and play a role as well. Your body will respond, as you've been lean before, so stick with it!