Well here it goes, 10 weeks until holiday!!!

TheWanderer · 21st May 2012, 12:47 PM

Okay, so here i go, exactly 10 weeks until I get on the plane for a holiday with the family, this routine is designed to help me retain muscle/strength and lose the fat in a controlled manner. Cutting carbs i have found in the past just fucks you, so aiming for 12 times my lean weight in calories (x14 for maintenance, and x16 for growth). I’m posting on here for motivation and I will post my pre-holiday weight on here also.

Current stat: 220lbs @ 23% Body Fat = 170 lbs Lean.

Fat Loss 170 x 12 = 2040 cals per day
Remember:
1 gram of protein = approx 4 calories
1 gram of carbohydrate = approx 4 calories
1 gram of fat = approx 9 calories

Gym Day:
170 grams protein = 680 Cals from Protein
170 grams carbs = 680 Cals from Carbs
75 grams fats = 680 Cals from Fat

Non Gym Day (Drop carbs to 25% of Gym Day)
170 grams protein = 680 Cals from Protein
42.5 grams carbs = 170 Cals from Carbs
132 grams fats = 1190 cals from fats

On a gym day carbs should be focused around gym time, with either a 25%, 25%, 25% spilt around a pre-gym meal, shake, post gym meal. Or a 37.5%, 37.5% split as there is no chance I could eat a meal after training, as I’ll be training around 21:00 each day. Will split day into 5/6 meals/snacks. Post gym shake will be whey+dextrose.

Gym days will be Full body routines, Squats, dead lifts, Bench, etc.
I shall let you all know how I get on.
Will also be playing 5-a-side once each week, will class this as a non-gym day though.

PhilSAFC · 21st May 2012, 01:38 PM

pics?

Titus · 21st May 2012, 01:39 PM

It looks like that estimate is simply your BMR and isn't accounting for any further calories burnt.

"On a gym day carbs should be focused around gym time" - Doesn't make a difference in regards to body composition.

Don't understand lowering carbs so low just because it's a non-workout day either. People fear that carbs will just be turned to fat, but for that to happen you need to 'spill over' and then consistently eat more and more carbs, something that you'd come absolutely nowhere near doing with 170g of carbs.

TheWanderer · 21st May 2012, 01:40 PM

Quote:

Originally Posted by PhilSAFC

pics?

Pervert!

I'm going to get our lass to take my measurements, I'm more likely to post them being a shy chubby fucker. I will take some pics, but will keep them private for now.

jackynutmeg · 21st May 2012, 01:40 PM

Quote:

Originally Posted by PhilSAFC

pics?

two timer !!

PhilSAFC · 21st May 2012, 01:41 PM

Quote:

Originally Posted by TheWanderer

Pervert!

I'm going to get our lass to take my measurements, I'm more likely to post them being a shy chubby fucker. I will take some pics, but will keep them private for now.

well make sure you take them whether you post them or not

Quote:

Originally Posted by jackynutmeg

two timer !!

TheWanderer · 21st May 2012, 01:49 PM

Quote:

Originally Posted by Titus

It looks like that estimate is simply your BMR and isn't accounting for any further calories burnt.

"On a gym day carbs should be focused around gym time" - Doesn't make a difference in regards to body composition.

Don't understand lowering carbs so low just because it's a non-workout day either. People fear that carbs will just be turned to fat, but for that to happen you need to 'spill over' and then consistently eat more and more carbs, something that you'd come absolutely nowhere near doing with 170g of carbs.

It's an apparent proven weight loss method by a bloke called Neil McTeggart, some personal trainer, cover model bloke, may be utter bullshit, but its giving me some figures to start to play with.

I can understand why you focus your carbs around gym time though, just to give you the energy to lift?

Titus · 21st May 2012, 01:58 PM

I really wouldn't bother, it won't make a difference to if your macros where the same on both days.

Yeah, in that much of a defecit a lot of people like to get their carbs around their workout, but a lot of people feel obligated to do so because they believe carbs at any other time, particularly late at night is going to 'make them fat', when in regards to body composition, it's not going to make a difference.

TheWanderer · 21st May 2012, 02:32 PM

Quote:

Originally Posted by Titus

I really wouldn't bother, it won't make a difference to if your macros where the same on both days.

Yeah, in that much of a defecit a lot of people like to get their carbs around their workout, but a lot of people feel obligated to do so because they believe carbs at any other time, particularly late at night is going to 'make them fat', when in regards to body composition, it's not going to make a difference.

So apart from the protein, you wouldn't be concerned where the remaining calories come from? Carbs or fats, would make no difference?