I'm currently doing the FreakMode workout plan and I'm super focused on the next three months and starting summer right where I want to be as far as body fat, muscle gain, etc. Been on a steady plan since September and remain extremely dedicated to tracking my food (being doing so for 3 years), changing up my macros every once in a while, and lately focused on a higher protein diet.
Details:
41 years old
6 feet tall
168 lbs
3x weight workouts per week
3x Peloton HIIT workouts per week
Average about 2,600 calories burned from workouts
Current Daily Macros: 1,826 Calories, Protein: 173g, Carbs: 200G, Fat: 58g
I get my body fat measured with calipers every three months and since August my progress has been as follows:
August > November > February
Body Fat %: 18.9 > 15.4 > 12.94
Pec: 15 > 10 > 9
Tricep: 8 > 7 > 7
Mid: 14 > 11 > 12
Sub: 17 > 15 > 14
Ab: 33 > 25 > 18
Sup: 13 > 9 > 10
Thigh (Inner): 22 > 20 > 13
Thigh (Upper): X > X > 9
I'm loving what I've achieved and really want to put the pedal to the metal and keep at this for the next three months. My primary goal is to keep putting on lean muscle and burn off the main visible fat I have left in my abs and side of my abs. If this were you, what would you focus your nutrition around? Continue eating in a deficit to burn fat and keep protein high? Just keep doing what I'm doing? I'm most comfortable around 1,800 - 2,200 calories a day, there's no way I could commit to a bulking diet pushing 2,500 calories.
Thanks in advance for your suggestions.
Details:
41 years old
6 feet tall
168 lbs
3x weight workouts per week
3x Peloton HIIT workouts per week
Average about 2,600 calories burned from workouts
Current Daily Macros: 1,826 Calories, Protein: 173g, Carbs: 200G, Fat: 58g
I get my body fat measured with calipers every three months and since August my progress has been as follows:
August > November > February
Body Fat %: 18.9 > 15.4 > 12.94
Pec: 15 > 10 > 9
Tricep: 8 > 7 > 7
Mid: 14 > 11 > 12
Sub: 17 > 15 > 14
Ab: 33 > 25 > 18
Sup: 13 > 9 > 10
Thigh (Inner): 22 > 20 > 13
Thigh (Upper): X > X > 9
I'm loving what I've achieved and really want to put the pedal to the metal and keep at this for the next three months. My primary goal is to keep putting on lean muscle and burn off the main visible fat I have left in my abs and side of my abs. If this were you, what would you focus your nutrition around? Continue eating in a deficit to burn fat and keep protein high? Just keep doing what I'm doing? I'm most comfortable around 1,800 - 2,200 calories a day, there's no way I could commit to a bulking diet pushing 2,500 calories.
Thanks in advance for your suggestions.
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