German volume training

[Fahmi123]

I need help here. Im 84kg and 168cm height. I train twice a day for 2 days then rest the nex 24hrs and then i start my training again. I use german volume training.for morning i train on a empty stomach(use to it) and heavy.and for afternoon i train moderate weight.so should i eat big and clean or moderately.im trying to lose fat. I lost 30 kg from 110kg to 80kg but recently i gain back 4 kg,but i dont feel im getting heavier, or mayb i gain muscle mass. But rite now my goal is to lost weight.
Sorry for the long post

[BendtheBar]

Hi Fahmi,

Congrats on the weight loss.

If I understand you correctly, you are training German Volume Training 2 out of every 3 days, then doing more training in the afternoon.

First off, this is a huge waste of time. You're simply doing too much training. You shouldn't be adding anything to GVT. Extra exercise is not the way to magically burn fat while you are bulking. This is a common mistake.

Second, the weight gain experienced after cutting is almost certainly post-cut bounce back water weight. When you remove yourself from a cutting diet, you tend to increase your sodium and carb intake, and as a result your body will hold more water. Some of this could be muscle gain, but I would wager 2/3rds of it to be water.

Lastly, your goals seem unfocused. You seem like you want to build muscle but also lose fat. You need to pick one goal and focus on it.

Extra exercise is not going to do much for you right now. If you feel you have extra fat to lose, then cut your calories and continue long with your weight loss journey. But once the fat loss process is done, you need to sell out to muscle building for several years. This will not require you to get fat, but it may require you to add some fat.

You need to gain weight slowly, but consistently, and get as strong a bear in the process.

One last question...where are your current strength levels?

[Fahmi123]

Thanks for the reply bro!!
I feel like if i dont train enough,i feel like shit.
My mindset is like if i eat more i need to eat more.but sometime in d afternoon i do cardio with weight sweat like hell.during my weight lost,i only do cardio and bodyweight exercise.no weights at all.
My current strenght, bench 28kg
Deadlift, 40kg
Respect from singapore )

[Fahmi123]

Mayb i can send u my picture,mayb u can comment ?