Primetime
Mon, May 9th, 2005, 04:06 PM
Well, my foot has finaly healed but I went back up in weight to 215 lbs.
I got on the eliptical and only lasted 20 min for a 200 cal loss. I used to do 45 minutes for a 600 cal loss, so it will take a little while to get to that level again. I'm sure my bf is between 20-24% right now.
My BMR is around 1900 to 2000, (27 years old, 6'1) so my diet looks like this, with about a gallon of water throughout the day.
7:30AM 2 egg whites 1 egg with yolk (all hard boiled)
8 oz of milk with 1 scoop of protien powder
1 cup of Kashi Go Lean Crunch cereal
10:30AM 20 synders prezzel sticks
1 low fat yougart
1:00PM tuna or turkey sandwich on 2 slices of wheat breat
Salad with low fat dressing and 3 hardboiled egg whites
4:30PM Chicken breast
1 cup of peas or green beans
1 cup of OJ
7:30PM 8 oz of milk with 1 scoop of protien powder
1/4 cup of almonds
This is about 1900 calories of which 190g is carbs (40%) 190g is protien
(40%) and 44g is fat (20%) .
Training program to start:
Monday: 40 min of Eliptical training (500 cal loss)
Tuesday: Weight training: back & biceps;
Wednesday: 40 min of Eliptical training (500 cal loss), Abs
(crunches/reverse crunches)
Thursday: Weight training: quads, calves, hamstrings;
Friday: 40 min of Eliptical training (500 cal loss), Abs (crunches/reverse
crunches)
Saturday: Weight training: pecs, delts, triceps
Sunday: Outdoor Jogging or indoor basketball
So, if it takes 3500 calories to burn 1 lb of fat and I want a loss of 2lbs per fat a week, that would mean that I would need a caloric deficit of 1000 per day. (7000 per week) How should I change my training program to get that caloric deficit of 1000 if I am eating at least enough calories to match my BMR, which is what I was told to do? I want to get around 11% at 185 lbs, then work hard for the next few years to get to 7% at 180lbs.
I got on the eliptical and only lasted 20 min for a 200 cal loss. I used to do 45 minutes for a 600 cal loss, so it will take a little while to get to that level again. I'm sure my bf is between 20-24% right now.
My BMR is around 1900 to 2000, (27 years old, 6'1) so my diet looks like this, with about a gallon of water throughout the day.
7:30AM 2 egg whites 1 egg with yolk (all hard boiled)
8 oz of milk with 1 scoop of protien powder
1 cup of Kashi Go Lean Crunch cereal
10:30AM 20 synders prezzel sticks
1 low fat yougart
1:00PM tuna or turkey sandwich on 2 slices of wheat breat
Salad with low fat dressing and 3 hardboiled egg whites
4:30PM Chicken breast
1 cup of peas or green beans
1 cup of OJ
7:30PM 8 oz of milk with 1 scoop of protien powder
1/4 cup of almonds
This is about 1900 calories of which 190g is carbs (40%) 190g is protien
(40%) and 44g is fat (20%) .
Training program to start:
Monday: 40 min of Eliptical training (500 cal loss)
Tuesday: Weight training: back & biceps;
Wednesday: 40 min of Eliptical training (500 cal loss), Abs
(crunches/reverse crunches)
Thursday: Weight training: quads, calves, hamstrings;
Friday: 40 min of Eliptical training (500 cal loss), Abs (crunches/reverse
crunches)
Saturday: Weight training: pecs, delts, triceps
Sunday: Outdoor Jogging or indoor basketball
So, if it takes 3500 calories to burn 1 lb of fat and I want a loss of 2lbs per fat a week, that would mean that I would need a caloric deficit of 1000 per day. (7000 per week) How should I change my training program to get that caloric deficit of 1000 if I am eating at least enough calories to match my BMR, which is what I was told to do? I want to get around 11% at 185 lbs, then work hard for the next few years to get to 7% at 180lbs.