Fat loss diet maintain strength and LBM

  1. Fat loss diet maintain strength and LBM


    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


  2. 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
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  3. Fat loss diet maintain strength and LBM


    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

  4. 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
  5. Fat loss diet maintain strength and LBM


    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...
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  6. 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

  7. 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.
  8. Fat loss diet maintain strength and LBM


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

  9. 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

  10. 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

  11. Set PR yesterday. Deadlift 385 for 6 reps
  12. Fat loss diet maintain strength and LBM


    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

  13. 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

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