dack

1st post fellas, so be gentle.

Been training on and off for almost 20 years and although I've put on some good size, I've put on more fat than I'd like over the last few years.

I've done a lot of reading on fat loss lately so I feel I'm pretty much upto speed on what's involved. My last several attemtps at losing weight have failed miserably but I'm determined to continue and try again.

I've attached my diet spreadsheet which sets out my stats, TDEE and 7 day diet plan. I'm currently training 4 days a week, 2 split system. I started on 1st April and have noticed absolutley zero changes.

As stated, I'm detemriend to persue, making adjustments were neccessary to try and tune into what will work for me.

I'd appreciate any pointers you guys may have, specifically in relation to:

1) My daily protein\carbs\fat split is predomiatelty on target but not so on a per meal basis. Do you think ensuring the correct ratios per meal can have such an effect of overall progress?

2) I train, 7-8 in the evening (can't shift this, wife + 2 kids) and follow this with a post workout drink then a meal @ 9 and protein drink before bed @ 10. This means that I consume some 800Kcals (about 30% of daily) in the last 2 hours of the day, is this a concern?

3) My previous attemtps to lose fat have usually resulted in me giving in at around the 2 week mark after noticing no change. Is something I should work through and can expected progress post week 2 or is whatever I'm doing simply not working and needs adjusting?

Cheers
Paul

PS
Please feel free to use the spreadsheet for your own diet. I created for my personal usage so I'm happy to explain any aspects of it that are unclear.

Attached Files

Template.zip (34.0 KB, 15 views)

dack

Appreciate any advice anyone's got to give please.

I've now followed this for a full 2 weeks and not sure if I lost any fat. But I guess aiming to lose 1lb a week is not gonna show much difference after 2 weeks.

My other query is am I dropping too much on low days? If my TDEE is correct at 3,500 then maybe dropping to 2,500 for 5 days per week may be too much? Perhaps I should adjust this to 2,800 or even 3,000?

Can anyone give me hand please, I'm struggling with the finer points here.

Cheers
Paul

Liam

I can't open the spreadsheet as my pc is totally ****...

Can you give some more information - your training plan and cardio regime?

Also what weight and bf% are you now and what are you aiming for?

dack

Cheers for the reply Liam, stats and goals below. Currently about 24% BF, looking to get under 20%. not doing any CV at the moment, heavy weights 4 times per week, 2 split system.

I've uploaded spreadsheet as HTML to http://pauldack.co.uk/diet/template.htm

01 April 2008	Kg	%	Total Lbs	St	Lbs				Harris-Benedict	Katch-McArdle			Activity Factor
Weight	114		252	18	0		Mon	70%	2,483	2,437			Sedentary (little or no exercise, desk job)	1.2
Body Fat	27	24%	60	4	4		Tue	70%	2,483	2,437			Lightly active (light exercise/sports 1-3 days/wk)	1.375
Lean Mass	87		192	13	10		Wed	70%	2,483	2,437			Mod. active (moderate exercise/sports 3-5 days/wk)	1.55
Height	182						Thu	100%	3,547	3,482			Very active (hard exercise/sports 6-7 days/wk)	1.725
Age	37						Fri	70%	2,483	2,437			Extr. Active (hard daily exercise/sports & physical job or	1.9
							Sat	100%	3,547	3,482			Use this one	1.55
Goal	Kg	%	Total Lbs	St	Lbs		Sun	100%	3,547	3,482
Weight	109		240	17	2		Weekly Total		20,573	20,195
Body Fat	22	20%	48	3	6		Weekly TDEE		24,829	24,374
Lean Mass	87	0%	192	13	10		Weekly Diff		4,256	4,178
							1 Lb per week		3500
			Ratio
Harris-Benedict	Kcal		40%	50%	10%	100%
TDEE	BMR	TDEE	Protein	Carbs	Fat
70%		2,483	248	310	28
75%		2,660	266	333	30
80%		2,838	284	355	32
85%		2,714	271	339	30
90%		3,192	319	399	35
100%	2,288	3,547	355	443	39
120%		4,256	426	532	47
			Ratio
Katch-McArdle	Kcal		40%	50%	10%	100%
TDEE	BMR	TDEE	Protein	Carbs	Fat
70%		2,437	244	305	27
75%		2,611	261	326	29
80%		2,786	279	348	31
85%		2,664	266	333	30
90%		3,134	313	392	35
100%	2,246	3,482	348	435	39
120%		4,178	418	522	46