I'm fat. Been fat all my life. Workout a lot but don't eat right. Tons of contradictory info out there. Was hoping someone could give me some pointers. Here's my plan:
I'm 6'1 205lbs. 24% body fat.
Lean mass is 155lbs. So to get to 10%BF I want to lose 35lbs while maintaining/increasing muscle.
As you can probably deduce from my stats, I'm not particularly strong. Which is why I shyed away from weights for so long but I'm in the gym now 5 days a week, 90m per session (45m strength/45m steady state cardio between 135-14bpm). I do Push, Pull, Legs, Push, Pull as my 5 day split.
I will try to calculate the exact calories burned over the next week or two but I'm guessing I burn around 700 cal per workout, which adds up to 1lb of fat loss per week, through my training alone.
Additionally I want to cut out around 250 calories from my diet to aid in fat loss. Again, my maintenance is 1965, so I'll aim for around 1700cal per day. In total, if I burn 1lb training, plus another 0.5lb through diet deficit, I should lose the 35lbs in around 5-6 months (1.5lb a week).
I mapped out my diet routine with some help from the lady at my local supp store.
Protein 55% - Carbs 34% - Fats 11%
8:30 - Wakeup
9:00 - 3 Oikos Triple Zero Greek Yogurts (45g protein/45g carbs)
12 - Whey Isolate (40g protein)
2:30 - 8oz chicken breast, cup of rice, cup of veggies (40g protein/40g carbs)
5:30 - 8oz chicken breast, cup of rice, cup of veggies (40g protein/40g carbs)
*train 8:00 - 9:30pm (45weights/45cardio)
9:30 - Whey Isolate (40g protein)
10:30 - Dark Chocolate Almonds (40g fat)
12:30 - Sleep
I'm sure you seasoned vets could offer a ton of pointers to help me on my journey. I appreciate any advice. Thank you.
I'm 6'1 205lbs. 24% body fat.
Lean mass is 155lbs. So to get to 10%BF I want to lose 35lbs while maintaining/increasing muscle.
As you can probably deduce from my stats, I'm not particularly strong. Which is why I shyed away from weights for so long but I'm in the gym now 5 days a week, 90m per session (45m strength/45m steady state cardio between 135-14bpm). I do Push, Pull, Legs, Push, Pull as my 5 day split.
I will try to calculate the exact calories burned over the next week or two but I'm guessing I burn around 700 cal per workout, which adds up to 1lb of fat loss per week, through my training alone.
Additionally I want to cut out around 250 calories from my diet to aid in fat loss. Again, my maintenance is 1965, so I'll aim for around 1700cal per day. In total, if I burn 1lb training, plus another 0.5lb through diet deficit, I should lose the 35lbs in around 5-6 months (1.5lb a week).
I mapped out my diet routine with some help from the lady at my local supp store.
Protein 55% - Carbs 34% - Fats 11%
8:30 - Wakeup
9:00 - 3 Oikos Triple Zero Greek Yogurts (45g protein/45g carbs)
12 - Whey Isolate (40g protein)
2:30 - 8oz chicken breast, cup of rice, cup of veggies (40g protein/40g carbs)
5:30 - 8oz chicken breast, cup of rice, cup of veggies (40g protein/40g carbs)
*train 8:00 - 9:30pm (45weights/45cardio)
9:30 - Whey Isolate (40g protein)
10:30 - Dark Chocolate Almonds (40g fat)
12:30 - Sleep
I'm sure you seasoned vets could offer a ton of pointers to help me on my journey. I appreciate any advice. Thank you.
from Bodybuilding.com Forums - Nutrition https://ift.tt/2TJAkIS
0 comments:
Post a Comment