ABguy
Thu, March 25th, 2004, 11:45 AM
OK, I’m trying to get motivated for the final 3 weeks of my fat loss program,
And need some input on my plan.
To Date:
I started my program on Feb 16th, at 164 lbs and about 19% BF (?) 5’ 9” (175 cm)
As of Today, March 25th I’m at 149 lbs ((67.7) and about 11 % BF (?)
My daily calorie intake has been around 1350 and I figure BMR to be around 1800,
And I’m doing cardio 60 minutes/day and Max-OT , So I’m kickin’ it pretty good.
If figure that’s about 1000 cal. / day deficit ( I know, folks are going to say that’s too much…) but I figure I’ve only lost about 2 lbs of muscle, using the 80/20 rule (and actually, it doesn’t look like I’ve lost ANY muscle, though there wasn’t much to lose.. lol….
I’ve kind of just “winged it” so far, giving advice far more than taking it. My personal decision was to go with a lo-cal / v. low fat diet. My estimate is that it probably came out to a 60/30/10 diet.
After the first week, which was brutal, I’ve adapted to the new diet quite well, and only have a little anxiety about cheating late at night. A salad usually ‘fends that crave off.
I’m the type of guy who’s all about the plan of attack, so I want to make sure I’ve got this right for the last 3 weeks, ‘cause I’m going to be inconsolable if I miss the mark , lol.
So here is my question:
I’m bracing for this to get harder as I approach 8%. This is what I’ve come up with:
I’m 3 % away. I’m at 149 and 11% BF. That’s 4.47 lbs of fat, which will require about 5.5 lbs of (my 80/20 rule, sacrificing another pound of LBM while losing the fat)
5.5 lbs x 3500 cals = 19,250 calories
Averaging about 1200 / day deficit = 16 more days ….theoretically.
Sounds too easy. Could it be that easy ??
I’ve been playing around with increasing my calories and increasing the cardio for the home stretch…..
Any words of encouragement or caution would be appreciated.
Pics to follow in the next week or so.
Hoping to start the clean bulk by May.
Goal: 8%-9% BF 160 lbs. by summer’s end. :d_cool:
And need some input on my plan.
To Date:
I started my program on Feb 16th, at 164 lbs and about 19% BF (?) 5’ 9” (175 cm)
As of Today, March 25th I’m at 149 lbs ((67.7) and about 11 % BF (?)
My daily calorie intake has been around 1350 and I figure BMR to be around 1800,
And I’m doing cardio 60 minutes/day and Max-OT , So I’m kickin’ it pretty good.
If figure that’s about 1000 cal. / day deficit ( I know, folks are going to say that’s too much…) but I figure I’ve only lost about 2 lbs of muscle, using the 80/20 rule (and actually, it doesn’t look like I’ve lost ANY muscle, though there wasn’t much to lose.. lol….
I’ve kind of just “winged it” so far, giving advice far more than taking it. My personal decision was to go with a lo-cal / v. low fat diet. My estimate is that it probably came out to a 60/30/10 diet.
After the first week, which was brutal, I’ve adapted to the new diet quite well, and only have a little anxiety about cheating late at night. A salad usually ‘fends that crave off.
I’m the type of guy who’s all about the plan of attack, so I want to make sure I’ve got this right for the last 3 weeks, ‘cause I’m going to be inconsolable if I miss the mark , lol.
So here is my question:
I’m bracing for this to get harder as I approach 8%. This is what I’ve come up with:
I’m 3 % away. I’m at 149 and 11% BF. That’s 4.47 lbs of fat, which will require about 5.5 lbs of (my 80/20 rule, sacrificing another pound of LBM while losing the fat)
5.5 lbs x 3500 cals = 19,250 calories
Averaging about 1200 / day deficit = 16 more days ….theoretically.
Sounds too easy. Could it be that easy ??
I’ve been playing around with increasing my calories and increasing the cardio for the home stretch…..
Any words of encouragement or caution would be appreciated.
Pics to follow in the next week or so.
Hoping to start the clean bulk by May.
Goal: 8%-9% BF 160 lbs. by summer’s end. :d_cool: