Hello,
I am 31 (almost 32) years old, have a few years of on/off lifting experience and managed to overcome very bad binge eating behaviours.
Due to some bad things happened in my life I began to binge eat really bad. I am 183cm and my highest weight was around 120 kg. This is many years back but I always struggled to heal from the binge eating and diet down to a good bodyweight and bodyfat. Now after several years of fighting and suffering through this whole process I finally can say that I lost nearly 50kg (48kg to be exact) and I weight myself this morning with 72 kg.
I found this forum and I'd like to get advice from you how I should continue my journey.
My two big questions are:
1. Would you diet further down? I initially wanted to reach around 10% bf but I don't know at what level I am right now. I have very little muscle mass aswell.
One big problem is my lower abs area. I think it's loose skin and it looks really bad imo. Do you have tips to fix that?
2. How should I program my training?
My problem here is that there is just too much information these days. There is the everything to failure side and then everything with 1-3 rir. RIR doesn't make sense to me but as far as I know this is from the science community.
So I watched Mike Israetel on that part and Jordan Peters on the other part. I also watched his education series and tried out his fullbody. But the 13 exercises on one day was too much for me. After ~8 exercises I couldn't really focus anymore. But the logic behind it was great I think.
Recently I watched some Paul Carter stuff and in his opinion bro split is as effective as lower splits with higher frequency when volume is equated. But in one podcast he recommened only 4-6 sets for one bodypart/week and that seems really low to me, even though in JPs FB it's even lower for some bodyparts.
So long story short, I don't know what to do
I can attach pictures, too, if that's helpful. I don't know if it's ok in here or if I should post a new thread for this
I am 31 (almost 32) years old, have a few years of on/off lifting experience and managed to overcome very bad binge eating behaviours.
Due to some bad things happened in my life I began to binge eat really bad. I am 183cm and my highest weight was around 120 kg. This is many years back but I always struggled to heal from the binge eating and diet down to a good bodyweight and bodyfat. Now after several years of fighting and suffering through this whole process I finally can say that I lost nearly 50kg (48kg to be exact) and I weight myself this morning with 72 kg.
I found this forum and I'd like to get advice from you how I should continue my journey.
My two big questions are:
1. Would you diet further down? I initially wanted to reach around 10% bf but I don't know at what level I am right now. I have very little muscle mass aswell.
One big problem is my lower abs area. I think it's loose skin and it looks really bad imo. Do you have tips to fix that?
2. How should I program my training?
My problem here is that there is just too much information these days. There is the everything to failure side and then everything with 1-3 rir. RIR doesn't make sense to me but as far as I know this is from the science community.
So I watched Mike Israetel on that part and Jordan Peters on the other part. I also watched his education series and tried out his fullbody. But the 13 exercises on one day was too much for me. After ~8 exercises I couldn't really focus anymore. But the logic behind it was great I think.
Recently I watched some Paul Carter stuff and in his opinion bro split is as effective as lower splits with higher frequency when volume is equated. But in one podcast he recommened only 4-6 sets for one bodypart/week and that seems really low to me, even though in JPs FB it's even lower for some bodyparts.
So long story short, I don't know what to do
I can attach pictures, too, if that's helpful. I don't know if it's ok in here or if I should post a new thread for this
