Here is where I am:
20.0% body fat
34.4 lbs fat
137.6 lbs LBM
Here is where I would like to be
5.0% body fat
10 lbs fat
190 lbs LBM
This means I have to lose 24.4 lbs of fat, and gain 52.4 lbs of muscle.
Also, I would prefer to NEVER be above 20% body fat while doing this.
I used to be a LOT fatter, so I’m pretty prone to gaining weight
What are some reasonable intermediate goals to achieve, given my restrictions?
I generally eat according to JB’s 6 habits (I rarely eat any kind of bread, pasta, rice – even the whole wheat/brown kinds nowadays).
A general daily meal plan for me is something like this, e.g. today
1 c egg beaters
4 oz sliced turkey or beef (I usually try to get it without the usual preservatives in sandwich meat)
buncha random vegetables (onions, bell peppers, spinach, mushrooms, zucchini)
8 oz shrimp
(8 oz ground turkey per serving, this is the lean but not extra lean kind (so i think 15 g fat in 1 serving), 2 servings of beans per serving, and mushrooms, onions, corn, etc)
8 oz chicken breast
3 oz broccoli
4 oz avocado, or maybe some olives
working out (either lift weights, or martial arts class)
40 g protein powder (i’ve been using a whey/soy/casein mix but i just ran out and plan to find something that’s whey only)
8 oz ground beef (really lean, i think like <10 g fat, with 50 g protein)
random mixed veggies
1 c cottage cheese
2 Tbsp peanut butter or 1 oz almonds
I USED to work out with weights where I could do 10-12 reps, but then I tried MAX-OT shortly…I didn’t like 4-6 reps too much but now I’m going in the range of 6-10 reps.
Ideally, I want to continue doing martial arts (jiu jitsu) 3x a week, and lift weights 4x a week. More lifting is negotiable.
What should I do?
Lose fat first?
I really appreciate any help getting to my goals, time is not really an issue now, only getting to my currently established goal is right now.