BodyRecomposition Support Forums  

Go Back   BodyRecomposition Support Forums > My products > Guide to Flexible Dieting
Register FAQ Members List Calendar Search Today's Posts Mark Forums Read

Reply
Thread Tools Display Modes
  #1  
Unread 08-23-2014, 05:50 PM
papolobear papolobear is offline
Junior Member
 
Join Date: Aug 2014
Location: Hawaii
Posts: 8
Default Feedback on my first flexible diet

Hello,

I was hoping to get feedback on my current flexible diet and training plan as this is my first go at a diet.


Goals: Most importantly I'd like to lose body fat, and secondly retain what muscle mass and strength I have (or at least to the best of my ability)


Information about myself: Currently about 221lb (I was 228 lbs 9 days ago with 18% BF. See attached pic for current picture). I have weight training on and off for the last 3 years (a lot of my workouts and previous diets were based on bro science and articles with more bro science backing them). No steriod use ever (nor do I plan to use them). Normally I also do some form of cardio (sprints, jogging, and walking) about 3 to 4 times a week. Although since I started my new diet I've cut it out due to my excessive weight training in fears of not accomplishing my goal.


Information on my diet: Based on my body fat % I'm a Category 2 and Exercise Category 1. I've currently been on my diet for 9 days with my first refeed coming up tomorrow (utilizing 4g/lean body mass for a 1 day refeed). Although based upon this these initial 9 days of dieting with just one free meal, I'm going to switch to over to the 5hr refeed every 7 days due willpower reasons.


Diet details (this is what I've been doing for the last 9 days, planning on just doing it for 6 days a week now):
Estimated Maintenance Calories: 228 x 14 = 3192
Estimated Target Calories for Weight Loss (want to lose 1lb to 1.5lb a week): 3192-(1.5*500) to 3192-(1*500) = 2442 to 2692 calories/day
Lean Body Weight: 228*(1-(18/100)) = 187 lbs
Daily Macros:
Protein: 187*1.5=280 grams/day
Carbs: 50min to 100max grams/day
Fat: 70min to 100max grams/day

Tomorrows Refeed Macros (this is the only 1 day refeed i'm doing):
Protein: 180 grams
Carbs: 4 * 187 = 748 grams
Fat: as low as possible

New Refeed Macros (this is the planned 5 hr refeed I will be doing right now):
Protein: 180 grams
Carbs: 2 * 187 = 374 grams
Fat: as low as possible


Weight Training Routine: Currently I'm lifting 6 days a week (legs+abs/pull/push split)....yes I know this is probably overkill and possibly counter productive to my goals. I will monitor myself and if strength decreases, etc. I will scale back training and/or adjust calories. Schedule does not include warm ups.

Monday: Legs + abs (Heavy)
Squat Variation: 5-6 sets of 2-5 reps
Leg Press or Dumbbell Lunges: 3-4 sets of 5-6 reps
Leg curl: 3-4 sets of 5-6 reps
Calf Raises: 5-6 sets of 5-6 reps
Weighted Leg raises: 3 sets of 5-8 reps
Weighted Sit ups: 3 sets of 5-8 reps

Tue: Back and Biceps (Heavy)
Deadlifts: 5-6 sets of 2-5 reps
Weighted Pull Ups or Pull downs: 4 sets of 5-6 reps
T bar row or Barbell Row: 4 sets of 5-6 reps
Face Pulls: 4 sets of 5-6 reps
Shrugs: 4 sets of 5-6 reps
Bicep Curls: 4 sets of 5-8 reps

Wed: Chest, Shoulders, Triceps (Heavy)
Bench press: 5-6 sets of 2-5 reps
Shoulder press: 4-5 sets of 2-5 reps
Incline Bench press: 4 sets of 5-6 reps
Shoulder Raises: 4 sets of 5-6 reps
Tricep Overhead Raises: 3 sets of 5-8 reps
Tricep Extensions: 3 sets of 5-8 reps

Thur: Legs + abs (Lighter and Speed Work)
Squat Variation: 4 sets of 6-8 reps
Leg Press or Dumbbell Lunges: 3-4 sets of 6-10 reps
Leg curl: 3-4 sets of 6-10 reps
Calf Raises: 5-6 sets of 6-10 reps
Weighted Leg raises: 3 sets of 6-10 reps
Weighted Sit ups: 3 sets of 6-10 reps

Friday: Back and Biceps (Lighter and Speed Work)
Deadlifts: 4 sets of 6-8 reps
Pull Ups or Pull downs: 4 sets of 6-10 reps
T bar row or Barbell Row: 4 sets of 6-10 reps
Face Pulls: 4 sets of 6-10 reps
Shrugs: 4 sets of 6-10 reps
Bicep Curls: 4 sets of 6-10 reps

Saturday: Chest, Shoulders, Triceps (Lighter and Speed Work)
Bench press: 4 sets of 6-8 reps
Shoulder press: 4 sets of 6-8 reps
Incline Bench press: 4 sets of 6-10 reps
Shoulder Raises: 4 sets of 6-10 reps
Tricep Overhead Raises: 3 sets of 6-10 reps
Tricep Extensions: 3 sets of 6-10 reps

Sunday: Refeed

Any advice and feedback is greatly appreciated
Attached Images
File Type: jpg photo.JPG (77.6 KB, 61 views)
Reply With Quote
  #2  
Unread 08-24-2014, 01:48 AM
papolobear papolobear is offline
Junior Member
 
Join Date: Aug 2014
Location: Hawaii
Posts: 8
Default

Additional information:
1. Training duration is about an 1 hr or so (with in 15 mins).
2. Training is completed in the early morning (430am).

If anyone needs additional information (pre workout nutrition, etc.) in order to provide feedback, please let me know
Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -6. The time now is 06:37 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.