Splits to stay at lower bodyfat %

[pavstar619]

Hi Coach I've been doing HLM for a few months and bulking around 300-500calories. The thing is I feel like I have to eat quite alot to support my training or I feel tired. I only go heavy on one lift per day. The other two stays light or medium.

My question is if I use a 4 day heavy-light split will I be able to eat less calories and make the same amount of strength gains? Not eating so much also makes me feel alittle less fat and my gut doesnt stick out as much.

P.S. my sleep hasnt been going well due to university classes. That might also account for fat gains.

Height: 5'3"
Weight: 55kg

[Robert Santana]

Hi Coach I've been doing HLM for a few months and bulking around 300-500calories. The thing is I feel like I have to eat quite alot to support my training or I feel tired. I only go heavy on one lift per day. The other two stays light or medium.

My question is if I use a 4 day heavy-light split will I be able to eat less calories and make the same amount of strength gains? Not eating so much also makes me feel alittle less fat and my gut doesnt stick out as much.

P.S. my sleep hasnt been going well due to university classes. That might also account for fat gains.

Height: 5'3"
Weight: 55kg

Thanks for posting! Can you post up your program and current macros? My immediate thought is yes a 4-day tends to work better when restricting calories although I’ve had some clients pull it off on a 3 day. How lean are you trying to stay?

[pavstar619]

Thanks for posting! Can you post up your program and current macros? My immediate thought is yes a 4-day tends to work better when restricting calories although I’ve had some clients pull it off on a 3 day. How lean are you trying to stay?

Here my current program:

Sat:
Squat 4x5
CGBP 1x531,3-5x5 back off sets
Rows 3x5
Chins

Mon:
Deadlift 1x1-5
Press 5x3
SQ 2x5
Abs

Wed:
Bench 1x531,3-5x5 back off sets
SQ 3x5
SLDL 3x5
Dips
Abs

Macros for Carb/Protein/Fat are: 50%/20%/30% as per MyFitnessPal app. I eat around 2200-2300 calories.

I'm just trying to stay lean enough to start showing some ab development at the moment .

[Robert Santana]

Here my current program:

Sat:
Squat 4x5
CGBP 1x531,3-5x5 back off sets
Rows 3x5
Chins

Mon:
Deadlift 1x1-5
Press 5x3
SQ 2x5
Abs

Wed:
Bench 1x531,3-5x5 back off sets
SQ 3x5
SLDL 3x5
Dips
Abs

Macros for Carb/Protein/Fat are: 50%/20%/30% as per MyFitnessPal app. I eat around 2200-2300 calories.

I'm just trying to stay lean enough to start showing some ab development at the moment .

How much are you lifting?

[pavstar619]

How much are you lifting?

Squat: 112kg x 5reps
Bench: 72kg x 5reps
Deadlift: 136kg x 3reps
Press: 58kg x 3reps

[Robert Santana]

Squat: 112kg x 5reps
Bench: 72kg x 5reps
Deadlift: 136kg x 3reps
Press: 58kg x 3reps

Male or female?

[pavstar619]

Male or female?

Male

[pavstar619]

Male or female?

Male and sorry my weight's 65kg not 55kg

[Robert Santana]

Male and sorry my weight's 65kg not 55kg

Are you sad that you don't weigh 55 kg?

[pavstar619]

Are you sad that you don't weigh 55 kg?

No lol. Although I did weigh 50kg once upon a time.