- 05-15-2011, 12:59 PM
I know this has been asked enough, but I have some specifics, hopefully I can get some advise/help. I'm 5"11 about 197, 15-18% BF at 48 years old, my frame is medium. I start a cycle of workout tomorrow and my goals are 1. To get under 10% BF 2. Not lose muscle, gain if at all possible in at least 45 to 60 days.
I'm doing a circuit type training mostly push ups, pull ups mixed with weights, every other day (4 days a week) short rest, 1 day is orthodox weight with long rest between. HIIT 40-45 minutes cardio 4 days and low cardio 2 days. Cardio in the am weights in the afternoon.
My body responds well to low carb, I'm between 40-70g carbs daily (Recovery drinks), I'm now for the first time adding a cycle of EPI to save as much muscle as possible, I've read mixed reviews about doing that, but I got the stuff and am going for it. Any suggestions?
- 05-15-2011, 01:08 PM
You can not realistically drop over 8% BF in 45-60 days, while maintaining or gaining muscle, with the plan you've listed.
I think your goals are grandiose, and without a proper training plan, you won't get close.
For ongoing weightloss, you need to ramp up / periodize your training so that your metabolism and weight loss doesn't stall. You need to do better planning and have more realistic goals.
- 05-15-2011, 02:49 PM
05-15-2011, 10:53 PM
I forgot to mention that my goal, even to me is unrealistic, but it's a start, depending how my system reacts. I've noticed that there are times that I lose without wanting and times that I just can't, like the body has a mind of it's own. I see yes, I'm not at the level of knowlegde of this board, but I know the simple things such as carbs, low calorie and muscle maintenance. Have not got into gear but am learning right now I want to lose as much as possible, not in competition just into looking good without a shirt. And am looking to do what I can with the time I have. I know I should have started in January but things in life got in the way, have kept up with workouts but now willing to get down and dirty with the nutrition, the workouts are easy.
05-15-2011, 10:56 PM
my BMR is 1863.90 which shows I'm only 13% BF, don't know how accurate that is, but not as bad as I thought. So maybe it will make it easier.
05-15-2011, 11:27 PM
Try this website: http://www.freedieting.com/tools/calorie_calculator.htm
Hope I helped!
By my calculations, your maintenace calories for your anticipated activity level is around 2900 calories.
05-16-2011, 12:21 PM
05-16-2011, 12:31 PM
05-16-2011, 04:28 PM
I've been pretty much doing good with workouts, not as intense as I want and a lot of layoffs (1 Week) but I run 5mi in 45min on a hot 90F day and on a treadmill (Much easier) do some Insanity 2 times a week HIIT. But eating is poor. So I've been active and can pick up quickly. I believe in running on empty stomach and low carb 40-to 80 carbs, only consumed around my workouts.
05-16-2011, 04:30 PM
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