Hello everyone! This is my first post, and I look forward to discussing many other things with all of you in the future! I have a specific question about fat-loss today..maybe one of you can help me out?

I have been following the BFL program for about 2 weeks. I believe the program is awesome for a person that is new to fitness. It has helped me get my nutrition on track again, and prepared me to start training in a more deliberate way, however I am going to switch my weight training to the MAX-OT system...somehow it just appeals to my "shut-up and dance" way of thinking...lol! I have set out a goal of losing 2-2.5 pounds a week without sacrificing lean body mass. Here are my stats:

Age: 40
Height: 170.2 cms
Weight: 90.9 Kg
Exercise level: 1.55 (Moderately Active)
HIIT cardio: 4 times a week for 20 minutes.
Body fat: 25-27% (Not really positive about this..)

*I also will be starting Brazilian Jiu-jitsu training 2-3 times a week (2 hrs) again after a long absence, so this may kick my exercise level up a few notches...LOL!

BMR= 1890.33
66 + (13.7 X 90.9 Kg) + (5 X 170.2cms) - (6.8 X 40 yrs)= 1890.33 BMR
1890.33 X 1.55 = 2930.0

* I need 2930.0 Calories a day to maintain my current weight.
* 1 pound of fat = 3500 Cals.
* To lose 1 pound of fat a week I subtract 500 cals. a day from 2930.0 = 2430.0 cals. (3500 / 7 days = 500)

To lose 2.5 pounds a week without losing any lean body mass. So, by my calculations I need to consume 1680 cals. a day.
2930 - 1250 = 1680

I eat 6 meals a day and try to keep a 40-40-20 Macronutrient split..take a good multi-vitamin, and drink LOT'S of water! I try to drink 16 cups a day...or 1 gallon.

I have adopted an "All or Nothing" attitude, so I don't drink alcohol, or have a "Free" day.

40-40-20 Macronutrient split

40% Protein
40% Carbs
20% Fat

Is this going to be too few Calories for me to keep up this kind of activity level? It seems awfully low.

Thanks for the help!

My Transformation (http://kkshaun.tripod.com/kingofkarma/)
KING KARMA (http://www.kingkarma.com)

At 1680 a day with your activity level you may stand a good chance of losing more lean mass than you want. Most people will tell you to aim for no more than 1-2lbs per week with some trainers I know preferring that to be .5-1 to preserve lean mass.

Your thinking otherwise looks good. I'd aim for 2000 cals... and don't undervalue a weekly cheat meal- they can help achieve your goals.

Hi King Karma

I match exactly your profile: I am also at age 40, 170 Cms and was weighting 187 pounds with body fat of 25% 2 months back. I followed exactly 40, 40, 20 and 1700 calories. Now I am 169, with my waist went down by 4”. I don’t do HIIT, but 75% of Max Heart beat level for 1-hour day fasted cardio for 7 days a week. I did lose some Muscles, and felt tired due to lack of energy.

My suggestion is to increase the Calorie level to 2000. As stated in the earlier message, it is better to lose slowly at the rate of 1 pound a week.
:gl:
Seth

At 1680 a day with your activity level you may stand a good chance of losing more lean mass than you want. Most people will tell you to aim for no more than 1-2lbs per week with some trainers I know preferring that to be .5-1 to preserve lean mass.

Your thinking otherwise looks good. I'd aim for 2000 cals... and don't undervalue a weekly cheat meal- they can help achieve your goals.
Thanks for the advice! I kind of had the feeling that cutting that many calories to lose 2.5 pounds a week might be pushing it a bit too far, especially if I'm going start MAX-OT, AND Brazilian Jiu-jitsu training.

I have a bit of a gut, and I have a private audition with members of the band INXS, and some TV producers on Feb. 20th ( I'm a professional singer..) That's only a little less than a month away, so I'm a little frantic :spaz: to get as lean as possible for that day....that's why I'm probably being unrealistic...lol!

Thanks a million!

Hi King Karma

I match exactly your profile: I am also at age 40, 170 Cms and was weighting 187 pounds with body fat of 25% 2 months back. I followed exactly 40, 40, 20 and 1700 calories. Now I am 169, with my waist went down by 4”. I don’t do HIIT, but 75% of Max Heart beat level for 1-hour day fasted cardio for 7 days a week. I did lose some Muscles, and felt tired due to lack of energy.

My suggestion is to increase the Calorie level to 2000. As stated in the earlier message, it is better to lose slowly at the rate of 1 pound a week.
:gl:
Seth
Cheers! Yeah, that makes good sense.

Thanks for the input!

To lose 2.5 pounds a week without losing any lean body mass. So, by my calculations I need to consume 1680 cals. a day.
2930 - 1250 = 1680

IIs this going to be too few Calories for me to keep up this kind of activity level? It seems awfully low.


No, it shouldn't be too low in my opinion. If I was going to suggest anything, it would be hold off on theBrazilian Jiu-jitsu until after you finish weight loss. You need more rest and recovery.

No, it shouldn't be too low in my opinion. If I was going to suggest anything, it would be hold off on theBrazilian Jiu-jitsu until after you finish weight loss. You need more rest and recovery.
Howdy!

Or maybe I could trade a couple of HIIT cardio days for the BJJ? I kinda view the BJJ as extreme HIIT. I understand what you mean though. I guess I'll just have to do some experiments!

Thank you kindly :D

damn.... Brazilian Jiu-jitsu!


interesting. exotic cardio.

No, it shouldn't be too low in my opinion. If I was going to suggest anything, it would be hold off on theBrazilian Jiu-jitsu until after you finish weight loss. You need more rest and recovery.
I would recommend this too probably, assuming the Jui-jitsu training is pretty intense. If it's really as intense as HIIT I would completely stop doing HIIT altogether and just use the Jui-jitsu as the only form of cardio.

For instance say the Jui-jitsu is as intense as HIIT, according to your post then you'll be doing 6 to 7 sessions of high intensity cardio per week - personally I think this is a terrible idea. Combine it with high intensity MAXOT training, where recovery is extremely important, and it's even worse.

I would recommend this too probably, assuming the Jui-jitsu training is pretty intense. If it's really as intense as HIIT I would completely stop doing HIIT altogether and just use the Jui-jitsu as the only form of cardio.

For instance say the Jui-jitsu is as intense as HIIT, according to your post then you'll be doing 6 to 7 sessions of high intensity cardio per week - personally I think this is a terrible idea. Combine it with high intensity MAXOT training, where recovery is extremely important, and it's even worse.

Hey!
Yeah I'm sure you're right. I will most likely cut out the HIIT cardio once I start BJJ again. I can always do the HIIT on nights that class is cancelled, or if I can't make it, etc.. and yes, the BJJ class is very intense! We usually start with a 10-15 minute warm-up, then 30 minutes of drills, and then the remaining 45 minutes of full on sparring in 5 minute intervals. I come close to hurling most of the time..lol!

I'm sure I will find a good balance. Thanks for all the support..this forum rocks.

Shaun

That's not too low calories, and since you have a high bf it wouldn't be risking losing lean mass too much. Just make sure that you aren't losing 3+ pounds per week which will kill your metabolism.