counterspy
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I've finally decided to get serious and set some health and aesthetic goals. Within this thread, I wish to chronicle my "cut" phase, and discuss my observations, opinion, and other miscellanea along the way. That, and I need to earn some posts before I can post links and pics. Sorry in advance if this is too long for those with ADD or short attention span.
Statistics:
Male
Age: 33
Height: 5'8"
Weight: ~150 lb
Body fat: 20% (estimation)
Waist: 34.5" (at navel, trying to rest and let my gut out)
Right Upper Leg: 20.5" (standing, at rest)
Right Upper Arm: 11" (extended, not flexed)
As of this writing, the weight and fat% are approximate. I didn't weigh myself this morning before writing and based on appearance, I know my bf% isn't 14%.
What I plan to do:
Test some hypotheses, challenge some beliefs, and lose lots of fat. Specific goals are to obtain visible abs for only the 2nd time in my life (cut), and to be more attractive to the opposite sex (recomp / bulk). I'm fortunate to have otherwise decent health markers, so improvements there will be a bonus. The actual deadline is July of 2012 (more on that sometime later) but with just the cut, I'll be happy.
At the end of this phase, I'm not concerned with the weight number, but the waist measurement will be telling. To meet my goal for the cut, I'm thinking my waist has to be 28". We'll see. I also will try to verify weight / body composition with BodPod measurement. I'm lucky there's a guy around here who travels and provides this at either his house or local gyms.
Diet and Exercise Strategy:
At this instant, I don't plan to do resistance training. Sounds alarming, but it's not permanent. See, I have all of my equipment in my basement. There's a leverage system, about 350lb in plates, 5-55lb dumbbells, cable pulldown station, chin up station, hex bar and standard bar. Only problem is that I'm doing a little mold remediation down there and it's going to be a while before I feel comfortable sucking wind in there. So... I plan to utilize calorie restriction, intermittent fasting, and walking.
Intake:
We can surmise that my BMR is 1600 if you consider my full weight, but likely closer to 1450 if we consider just my lean mass. Therefore, to try and achieve better results, I want to keep my calories under 1200. I've considered relaxing this a little bit on the weekend, but haven't decided what to try. This will be tough for me, given my habits. I want to do the leangains style eating window, 8 hours on, 16 hours off. I'll share what meals I'm eating.
Supplements:
Have not decided yet. Will probably minimize this greatly, but will share what I end up taking.
Exercise:
My workout partner (dog chow) and I will go on walks, generally from 2-5 miles, doing so 5x or more per week. In other words, approximately once a day, but not on days with rain... that kind of sucks when it's getting cold out.
Hypotheses:
1) To reach my goal, my macros will not matter, only calories. 1200 tops, and as long as I get some of each macro, it's good.
1b) This will help with adherence by way of variety and keep me from tiring of certain foods.
1c) It also should bring about a cost savings on food.
2) I'm not gonna shrivel up and die. I'm already a "small" person, relatively speaking, and have accepted that. I say, "bollocks," to "starvation mode" or worries of detrimental muscle loss.
2b) Protein intake at 40g+ per day (averaged over the week) will be adequate.
3) Walking will be all the cardio I need, nothing more.
I have to hurry my ass up because I have errands to run before I go to work. Anyway, from here I begin the journey, the discussion, and, hopefully, the inspiration for myself and others to try and achieve the same.
Statistics:
Male
Age: 33
Height: 5'8"
Weight: ~150 lb
Body fat: 20% (estimation)
Waist: 34.5" (at navel, trying to rest and let my gut out)
Right Upper Leg: 20.5" (standing, at rest)
Right Upper Arm: 11" (extended, not flexed)
As of this writing, the weight and fat% are approximate. I didn't weigh myself this morning before writing and based on appearance, I know my bf% isn't 14%.
What I plan to do:
Test some hypotheses, challenge some beliefs, and lose lots of fat. Specific goals are to obtain visible abs for only the 2nd time in my life (cut), and to be more attractive to the opposite sex (recomp / bulk). I'm fortunate to have otherwise decent health markers, so improvements there will be a bonus. The actual deadline is July of 2012 (more on that sometime later) but with just the cut, I'll be happy.
At the end of this phase, I'm not concerned with the weight number, but the waist measurement will be telling. To meet my goal for the cut, I'm thinking my waist has to be 28". We'll see. I also will try to verify weight / body composition with BodPod measurement. I'm lucky there's a guy around here who travels and provides this at either his house or local gyms.
Diet and Exercise Strategy:
At this instant, I don't plan to do resistance training. Sounds alarming, but it's not permanent. See, I have all of my equipment in my basement. There's a leverage system, about 350lb in plates, 5-55lb dumbbells, cable pulldown station, chin up station, hex bar and standard bar. Only problem is that I'm doing a little mold remediation down there and it's going to be a while before I feel comfortable sucking wind in there. So... I plan to utilize calorie restriction, intermittent fasting, and walking.
Intake:
We can surmise that my BMR is 1600 if you consider my full weight, but likely closer to 1450 if we consider just my lean mass. Therefore, to try and achieve better results, I want to keep my calories under 1200. I've considered relaxing this a little bit on the weekend, but haven't decided what to try. This will be tough for me, given my habits. I want to do the leangains style eating window, 8 hours on, 16 hours off. I'll share what meals I'm eating.
Supplements:
Have not decided yet. Will probably minimize this greatly, but will share what I end up taking.
Exercise:
My workout partner (dog chow) and I will go on walks, generally from 2-5 miles, doing so 5x or more per week. In other words, approximately once a day, but not on days with rain... that kind of sucks when it's getting cold out.
Hypotheses:
1) To reach my goal, my macros will not matter, only calories. 1200 tops, and as long as I get some of each macro, it's good.
1b) This will help with adherence by way of variety and keep me from tiring of certain foods.
1c) It also should bring about a cost savings on food.
2) I'm not gonna shrivel up and die. I'm already a "small" person, relatively speaking, and have accepted that. I say, "bollocks," to "starvation mode" or worries of detrimental muscle loss.
2b) Protein intake at 40g+ per day (averaged over the week) will be adequate.
3) Walking will be all the cardio I need, nothing more.
I have to hurry my ass up because I have errands to run before I go to work. Anyway, from here I begin the journey, the discussion, and, hopefully, the inspiration for myself and others to try and achieve the same.