Hi,

ATM I'm 75kg with 20% B.F. Before starting a proper bulking diet and getting into it fully, I'd like to drop the B.F. to about 15-16%. So, at the moment I have ~15kg BF, 60kg lean. My BMR is about 1800 as calculated on many sites (thats not including the 'activity level' multiplier, which would make it about 2100).

Anyway, I have a plan to try and drop 4% B.F. in 4 weeks, through cardio + nutrition. I'll eat about 1000 cals each day in 6 small meals, and exercise for one hour each day (burn about 800 cals from this). So, with the 800 deficit from my BMR, plus 800 cals burnt, I should have 1600 up my sleeve each day shouldnt I?

Would that mean, with 3500cals/pound, that I should lose just over 1kg per week, if I follow it religiously? (for 5 days this is, 1600x5 = 8000 cals).

If I do, and say half of the weight is lost from fat, then B.F. would drop from 15 to about 12-13kg. So, my weight would be 72/73 and B.F. around 16%. This would be perfect!

Am I missing something here? Or is that a fair goal to aim for in the time frame of 4 weeks?

Love to know what ppl think ... thanks,
Andrew

1000 cals instantly throws up the WRONG way to go signal. To low.

i agree, 1000 cals = no no no

if your BMR is rolling in at 2100, i say try for a 500-700 caloric deficit. meaning 1600 at the LOWEST

I second a minimum of 1600.