Adventure

I think this would be the correct area to post this, so here we go

My Stats:-

Age: 21
Weight: 14 stone and 5 pounds
TDEE: 3229
BMR: 2063
Target: To lose 2 stone of fat


My target is to lose 2 stone of fat and retain as much muscle as possible, so I've chosen to use a calories deficit of 1000 below my TDEE (Total Daily Energy Expenditure) so I eat 2000~2200 calories a day.


I'm not in the best place with my diet because of variety and me being a student I can't afford much variety :p

Diet normally:

• I avoid simple carbohydrates
• I avoid empty calorie food/drink
• I eat 5 meals a day
• I drink 8 pints of water a day
• I use 60/40/20 with carbohydrates, protein and fat respectively

Typical breakfast would be:

1x tin of Tuna
2x some healthy wrap things
1x tomato

That adds up to around 500 calories and gives me a nice balance of carbs, protein and fat. Other meals aren't so balanced, since it depends what is there, but I'm trying to organise this!


I try to have protein with every meal but having problems with that since my only sources of protein are tuna/chicken/turkey and sometimes steak. I'm not able to afford to have that much in terms of quantity of them so I normally end up having other protein that isn't lean.


My exercise and workout plan:

This is a little trickier since I'm unable to use free weights for various reasons for the next 2 months, so I'm stuck with using the machines (which I know aren't as good)


My aim with training is JUST to retain my existing muscle and not gain any, since I don't expect to gain muscle on a calorie deficit (is it impossible?)

I split up my workout in 6 sessions which are:

Monday - Triceps/Shoulders/Chest/Abs
Tuesday - Rowing for 30 minutes, 10 minute cycling
Wednesday - Rowing for 30 minutes, 10 minute cycling
Thursday - Legs/Back/Biceps/Calves/Abs
Friday - Triceps/Shoulders/Chest/Abs
Saturday - Rowing for 30 minutes, 10 minute cycling

I use 5 sets of 5 reps of near the heaviest I can possible do with weight training sessions and I don't eat before my cardio training.

Rowing and cycling combined burns up 420 or so calories according to the machines. So I should be taking 420 x 3 days = 1260 calories straight from fat per week?

From tomorrow (Monday 29th) I will start doing cardio everyday for at least an hour without eating before, but nothing heavy such as rowing, walking/jogging/cycling.

I do not go over my calorie limit, I normally fall below (I know that isn't good too) so my diet should be ok I hope? :ohwell:

My body fat %:

I used a body fat caliper to measure my body fat and it gave me the answer of 9.8%. Hmm, I look nothing like the pictures of people with 9~10% bodyfat, so I assume that would be wrong? I followed the instructions and did it correctly as far as I know and I worked it out on an average of 10 times (8.3, 9.2, 9.2, 11.0, 8.6, 8.9, 9.5, 10.4, 11.0, 11.9) so you can see it ranging from 8.3~11.9 that normal? I don't expect it to be exact, just something I can monitor!

My goal:

I would love to reach my goal of 2 stone by 7th of January, where I would like to start bulking up. Thank you for reading this long lump of text!


So any tips and advice you can give to improve/tweak anything would be fantastic! Also opinions on if my goal is achievable in that time?

Any time and effort you spend reading/answering is really appreciated, so thanks in advance!

ParaManiac

A couple of quick suggestions.

Perform your cardio sessions on an empty stomach before breakfast

Eggs are a quality/cheap source of protein(have them with oats for brekky)

I would drop the 5x5 for now and go with 3 x 8-12

Mon - chest/shoulders

Wed - legs

Fri - back/biceps

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Bulldozer

i wouldnt rush the weight loss mate, it may well be counter productive.

Go with a 500 calorie deficit a day IMO

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Con

Bit of advice dont "bulk up" after your cut that is a waist of time and all your doing is yo-yo dieting, once your lean stay pretty lean aka decent six pack year round.

Adventure

Thanks a lot for the advice Para, Just a little question though! Why would you suggest dropping the 5 x 5 for a 3 x 8~12, sorry if it's obvious :o


That's exactly what I was thinking, thanks for that Bull! Would it do any harm other than eat lean muscle?


Sorry, I'm not quite sure what you mean? Once I lose the 2 stone wouldn't I need to basically stop my deficit and focus more on weight training than cardio? and wouldn't muscle build normally like that, in a sense bulking up?



Sorry guys I'm full of questions, I've read a lot of stuff but some is conflicting, I know I should just test - But I like to get education before experience :ohwell:

ParaManiac

Id go with a higher rep range for the added cv element and save the 5 x 5 for strength training

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Prince Philip


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Adventure

Ok thanks

Kezz

i find my strength increases even when i am using high reps, for instance i havent flat benched for years but had a go the other week and managed 180k and it was omly 160 last time i did it!! and generally all my sets are 12 reps + and more on legs

ParaManiac

Agreed,regardless of rep range,i think as long as you stimulate the muscle,take in the correct nutrition and have adequate recovery then you cant fail to grow

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When a man opens the car door for his wife, it's either a new car or a new wife.
Prince Philip


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