Fat loss plan proposal please review

rombusempire

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Body composition stats:
170lbs
18% bodyfat
140lb LBM

Lifting stats (major lifts)
Bench: 170lb for 10
Squat: 242lb for 7
DL: 253lb for 7
Dumbell shoudler press: 55lb for 7
Barbell shrug: 330lb for 12
Barbell row (supinated): 145lb for 10
2 years lifting experience

Goal:
160lbs
10% bodyfat
144lb LBM

Proposed caloric intake plan for weight trainnig days (EOD, 3x a week)
830am - 300cal, 500ml water
1030 - 200cal, 500mL water
130pm - 300cal, 500mL water (prep for weight training session)
430pm - 600cal, 1.5L water (immediately after weight trainnig)
730pm - 300cal, 500mL water
1030pm - 200cal, 250mL (protein powder only)
Bed time at 1130pm

Proposed caloric intake plan for cardio days (EOD, 3x a week on NON weight training days)

830am - 300cal, 500mL water
1030am - 200cal, 500mL water
130pm - 200cal, 500mL water
430pm - 400cal, 1.5L water (immediately after cardio session)
730pm - 300cal, 500ml water
1030pm - 200cal, 250ml water (protein powder only)

Macromolecules: always 40% carbs, 40% protein, 30% fat in calories
1 multivitmain per day
250mg test E per week
2 bags green tea ED

Total proposed time on fat loss cycle: 10weeks

*****

Given my current stats, proposal, and end goal, does anyone have any suggestions for me to improve? Any comments wil be GREATLY appreciated. Thanks.
 
benj851

benj851

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rombusempire

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THANKYOU!!

Ok. BMR = 1817.8
I chose 'very active' so x1.725
= 3135 is my maintenance. The plan will alter as follows:

2600 cal 830am 1030am 130pm 430pm 730pm 1030pm
400cal 400cal 500cal 700cal 500cal 100cal
500mL 500mL 500mL 1.5L 500mL 250mL

2400 cal 830am 1030am 130pm 430pm 730pm 1030pm
400cal 400cal 500cal 600cal 500cal 100cal
500mL 500mL 500mL 1.5L 500mL 250mL

mL is water
2600cal is weight days
2500cal is cardio days
 

rombusempire

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Should I up the test e dose to 300mg/wk? (unwilling to take more, as 400mg/wk gives me hypertension and orthopnea)

Is gaining 4lbs of LBM AND losing 10lbs of fat reasonable with this plan (on 250mg test e/wk)
Cardio = HIIT training in the form of break dancing.

Anything else I should be concenred about?
 

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