Starting stats = 196lbs, 24% bodyfat (dubious due to tanita measurement), 5'9
Determined by Romaniellos formula in this link:
However I went for 14 calories per lb LBM vs. 13 for two reasons:
1. Not sure how much I trust my tanita
2. Calories were obscenely low - some 1600 roughly on non training days and not ideal as I want to cut a lot of fat off in an extended 12 week cut.
3. Too low calories mean I cannot lower them further!
Protein - 1g per lb LBM minimum from complete sources and then anything extra (nuts, pulses, etc.) is bonus on top.
Fat - not counted as I just count calories and protein for simplicities sake. I ensure I eat foods that are rich in quality fats and relatively low in carbs (at present).
Carbs - not counted as with fats but carbs are only coming from things like nuts, green veggies, etc. at present.
Workout nutrition is a P+C shake similar to Surge recovery which is taken before/during training and comes to around 300 cals.
I am also using intermittent fasting.
Example day for training (remove workout + shake on non training day):
8:00 - wake up and 10g BCAA
11:00 - 10g BCAA
13:00-14:00 - meal 1
15:00-16:00 - training + workout shake
17:00-18:00 - meal 2
21:00-22:00 - meal 3
23:30 - bed
Meals 1-3 at present are shakes only as I haven't eaten a structured diet in a long time.
Chocolate protein blend (egg/milk/whey), almond flour, cinnamon and water. Taken with fish oils (roughly 1g per % bodyfat).
After 1-2 weeks I will be slowly swapping the shakes for solid meals.
Progression will be done by:
- Adding NEPA walks
- Extending NEPA walk duration
- Adding weight to NEPA walks
- Adding thermogenics such as HOT-ROX Extreme
- Cutting calories further (last resort and would only be done for 1-2 weeks at end if fat loss stalls. No lower then 1600 calories on non training days.
Training is 3x a week. Emphasis on strength progression with a conditioning block at the end.
Does anyone have any criticism on this? I have taken before pictures but not putting them up anywhere yet.