Fat loss diet maintain strength and LBM

[Jm88888]

Lifting: 1 powerlifting day. Squat, bench, deadlift. Doing all 3 on Saturday 5/3/1 style without AMRAP. Goal is to maintain the training maxes. Nothing more. 3 powerlifting days. Back biceps, shoulders triceps, chest. 1 speed lifting day to train explosiveness in squat and deadlift.

Diet: right now at 3000 calories daily. 40-45% protein
35-40% fat
15-20% carbs

Starting numbers:
Started
June 4
17.5%
203 lbs

35.52 lbs fat
167.47 lbs lbm

June 10
15.7%

198.6
31.18 fat
167.41 LBM

CHANGE
FAT: -4.34 lbs
LBM: -.06 lbs

 

[Jm88888]

June 17
15.7%
197.8
31.05 lbs fat
166.74
Weekly change
-.13 lbs fat
-.66 lbs LBM

June 25
15%
196
29.4 fat
166.60 LBM
Changes
Fat: -1.65 lbs
LBM: -.14 lbs

To date
-6.12 lbs fat
-.87 lbs LBM

 

[Jm88888]

June 30
14.3%
196.2 lbs
28.05 lbs fat
168.14lbs LBM

Changes
-1.35 lbs fat
+1.54 lbs LBM

To Date
-7.47 lbs fat
+.67 lbs LBM

PR's this week
Bench- 235x3
Squat- 355x6

 

[Jm88888]

July 9
14.3%
195.6 lbs
167.62 lbs
27.97 lbs fat

-.08 lbs fat
-.51 lbs LBM
(Going to reverse diet out for 3-5 weeks) as it appears I'm hitting plateau and lost some LBM.

To date
+.15 lbs LBM
-7.55 lbs fat

 

[Jm88888]

July 15
193.2
13.7% BF
166.73 lbs lbm
26.46 lbs fat

-1.51 lbs fat
-.89 lbs LBM

To date
-9.06 lbs fat
-.74 lbs lbm

Going to add back in 200 calories per day this week. Going to go to 3200. Because adding back to 3000 from 2800 resulted in 1.5 lbs of fat and .89 lbs muscle mass...

 

[Jm88888]

July 22
193.6 lbs
14.3% BF
165.91 lbs
27.68 lbs fat

-.81 lbs LBM
+1.22 lbs FAT

To date
-1.56 lbs LBM
-7.84 lbs fat

Dropped back to 3000. After this measurement over weekend.

7/24 deadlift PR
365x7

 

[APC80]

You're adding in cals too fast mate I usually go up 100 a week. Takes a while longer to get to maintenance but you still lose a bit of fat in the process. Can turn into a bit of a recomp if ya do it right.

 

[Jm88888]

I'm back down to 2800. Technically did what I was lopking to do... Couple weeks of maintaining...

 

[Jm88888]

July 29
193.6 lbs
14.3% BF
165.91 lbs
27.68 lbs fat

No change

To date
-1.56 lbs LBM
-7.84 lbs fat

 

[Jm88888]

Measured again this morning. Yesterday my weight was a bit inflate before going to bathroom.

July 30
192.2 lbs
13.7%
165.86 LBM
26.33 Fat

-1.35 lbs FAT
-.05 lbs LBM

TO DATE
-9.19 lbs fat
-1.61 lbs LBM

 

[Jm88888]

Set PR yesterday. Deadlift 385 for 6 reps

 

[Jm88888]

August 6
191.8 lbs
13.7%
165.52 LBM
26.27 fat

+.52 lbs LBM
+.08 lbs fat

To date
-1.89 lbs LBM
-9.25 lbs fat

 

[Jm88888]

August 12
191.8 lbs
13.7 %
165.52 lbs lbm
26.27 lbs fat

+.30 lbs fat
+1.9 lbs LBM

To date
-9.25 lbs fat
-1.88 lbs LBM

 

[Jm88888]

Going to be ending this. And starting a bulk... Fairly successful, didn't reach my ultimate goal however which was 10%bf...