Shifting a few percent!

[hodi]

I've plucked some dietary motivation out of somewhere and am determined to lose some bodyfat

I have mostly been weight training over the last six months with the odd circuits session and 20 min cardio, but mainly millions of procrastination!

I reckon I'm around the 20% body fat mark (calipers in post) and want to chop it down to 15 then 12.

So in the aid of self motivation I'm going to keep a log of my munch and gym.

I'm 5'10, 90kg and seriously prone to curries. and advice welcomed.

I thought I would continue my 5 days of weights/week and add 30 mins cardio 6/7 days.

Calorie wise I'm doing 1600 with a focus on protein, unlimited veg and no carbs after 6.

Here goes!

[khris]

good luck

[hodi]

Thanks!

So today (23/5/10):

- 30 mins cross trainer before breakfast

Breakfast
Belvita - 2 biscuit - 108 cals
Impact Whey Protein 1 scoop - 118 cals

Lunch
2 beef burgers - 370 cals
White roll - 142 cals
Cheese slice - 69 cals

Dinner
2 beef burgers - 370 cals
Cheese slice - 69

Snacks
4 belvitas - 216 cals

Lots of salad

Healthiest bbq Ive had in ages...made me realise how much I pack away usually!

Make that 1462

Is it a good thing to keep up bedtime extreme while cutting fat? or better to be more fasted in the morning to try get some cardio in?

[lev arris]

Good luck on your quest to shed those pounds.

How long are you planning to do this for? 1600calories is a big proposition long time

[blackstone]

Quote

Good luck on your quest to shed those pounds.

How long are you planning to do this for? 1600calories is a big proposition long time

Plus you will need a refeed to prevent stalling

[beN123]

I would have more than 1600 at 90kg, maybe somewhere closer to the 2000 mark at least IMO.

[khris]

Bedtime extreme is fine when cutting Im currently using it and seeing good results when stacked with Z&M

[James]

Following this thread, best of luck!

[hodi]

Cheers guys, the massive increase in motivation I've got from knowing Ive got a log going is awesome!

Going to do this a day at a time really, but the long term goal is three weeks currently and reassess. I'll also be adapting according with any advice I get here.

I based my 1600 on 8 cals/lb? I've been reading Lyle's RFL and thought I would base things on it but at 1600 with a good whack of oats an hour and a half before weights as I really really want to continue my 5 days a week set up. Got a really motivating gym partnership going. What do you think about this?

I'm definitely going to refeed.

So today I was quite apprehensive about hitting the weights as Ive been on 1600 since friday. But it was an awesome session, no fainting!

So here's the food:

Breakfast - impact whey - 118 cals

Lunch - 170g turkey breast - 254 cals
- nonstarchy veg soup(as much as I want, not counting )

Pregym - 45g scotts oats + 275ml semi skimmed - 265 cals

Post gym - impact whey - 118 cals

Dinner - 250g lean beef mince - 458 cals
- my loverly soup

Before bed - bedtime extreme - 201 cals

So thats 1414

Workout:

30mins cardio prebreakfast

Chest - evening

Incline dumbell chest press
- 10x22kg
- 10x26kg
- 10x28kg

Incline dumbell chest flyes
- 15x14kg
- 15x16kg
- 15x18kg

Flat dumbell chest press
- 10x24kg
- 10x26kg
- 10x30kg

Flat dumbell chest flyes
- 15x16kg
- 15x16kg
- 12x16kg

Smith decline chest press (+bar whatever that weighs?!)
- 8x60kg
- 8x70kg
- 5x70kg

Parallel bar dips
- 3 sets of 12

Abs
- 15mins

I also take my multivit, omega 3, 6, 9, glucosamine HCl and CLA.

[James]

Having oats will really hit optimal fat loss on the head, it won't be following the RFL diet at all I'm afraid.

The best way to think about it is... workout twice a week (mon, frid) with a day of light cardio in the middle somewhere (wed), following the RFL protocol to a tee, you will then lose your bodyfat faster, thus allowing you to start eating to either recomposition or gain lean mass that much faster (and thus allowing you to train more!).

Don't try and do two things at once, focusing on one goal will see results much easier and MUCH faster.

Just my recommendations