Fat loss plan proposal please review

  1. New Member
    rombusempire's Avatar
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    Fat loss plan proposal please review


    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.

  2. Senior Member
    benj851's Avatar
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    Take it with a grain of salt but I'm really sure you aren't eating enough. do you know what your bmr is? http://www.bmi-calculator.net/bmr-calculator/

    Once you get your bmr you should figure out what your TDCN are and then stay between 500-1000 in deficit. I'm really sure you need to eat more, or else your body will burn your muscle for energy. heres the link to calculate your tdcn. http://www.bmi-calculator.net/bmr-ca...dict-equation/

    Hope it helps
  3. New Member
    rombusempire's Avatar
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    5'9"  190 lbs.
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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
    •   
       

  4. New Member
    rombusempire's Avatar
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    5'9"  190 lbs.
    Join Date
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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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