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  #1  
Unread 07-10-2018, 02:49 AM
Schlansky Schlansky is offline
Senior Member
 
Join Date: Oct 2014
Posts: 623
Default Too much fat, to little time

I want to see what I can do in 4 weeks, without going too crazy. So no RFL or UD2, just an aggressive deficit of around 800kcal/day.

Set up
TDEE:2800kcal
177cm
78.4kg
15%bf
30yrs
Moderatley active

Macros
2000kcal
200p
150c
60f

Activity
>10k steps
3x RPTish workouts
1-3x LISS
1x HIIT

Measurements
weight: 78.4
chest: 100
arm r: 36.2
arm l: 36.2
2" above navel: 80
navel: 81
navel max: 87
navel min: 76.5
2" below navel: 82.5
hips: 87.5
thigh r: 60
thigh l: 58
calf l: 39
calf r: 39


Here we go.
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  #2  
Unread 07-11-2018, 08:50 PM
Neilnacarter Neilnacarter is offline
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Join Date: Apr 2013
Posts: 838
Default

We seem to have things going on at the same time. I am in a holiday cut at the moment for 10.5 weeks with 1.5 weeks down and 1kg lost. The goal is 90kgs but would be happy with 93-94kg. Think 90kgs would be seriously ripped.

I am fluctuating between 2000-2400 per day. with my TDEE between 3000-3300. so fairly agressive

Good luck.
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  #3  
Unread 07-12-2018, 02:38 AM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
Default

Quote:
Originally Posted by Neilnacarter View Post
We seem to have things going on at the same time. I am in a holiday cut at the moment for 10.5 weeks with 1.5 weeks down and 1kg lost. The goal is 90kgs but would be happy with 93-94kg. Think 90kgs would be seriously ripped.

I am fluctuating between 2000-2400 per day. with my TDEE between 3000-3300. so fairly agressive

Good luck.
Yeah, sometimes I have the feeling that you are my fitness twin.
Our body fat % correlates pretty strongly I guess

How are you feeling on such an aggressive diet? And how is your performance in the gym?

I only have 5-6 weeks, and I am at around 14%, so it might be enough to get to single digits, but I am not sure. So aggressive dieting is the only way to go, but I donīt want to burn the little muscle I have... tough choice.

Good luck to you too!
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  #4  
Unread 07-12-2018, 07:49 PM
Neilnacarter Neilnacarter is offline
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Join Date: Apr 2013
Posts: 838
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I think im around 15-16% and 216lbs at the moment.

The gym is going through a strength phase so the workouts arent that intense at the end. I did do an endurance class the other day which was tough.

I'm basically trying to get 40% carbs 30% fat and 30% protein. which is more carbs than normal for me so actually feeling quite good.
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  #5  
Unread 07-13-2018, 07:35 AM
Schlansky Schlansky is offline
Senior Member
 
Join Date: Oct 2014
Posts: 623
Default

Sounds great, and you have enough time to get shredded.

Good luck mate!
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  #6  
Unread 07-22-2018, 04:54 PM
Schlansky Schlansky is offline
Senior Member
 
Join Date: Oct 2014
Posts: 623
Default

week 1 of 6:
diet: 2274kcal, 173p, 247c, 51f
avg weight: 77.46
activity: 74k steps
training: 3x weights

week 2 of 6:
diet: 2125kcal, 176p, 197c, 63f
avg weight: 77.01
activity: 54k steps, hurt my knee so I couldnīt walk as much
training: 3x weights
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  #7  
Unread 07-30-2018, 03:01 AM
Schlansky Schlansky is offline
Senior Member
 
Join Date: Oct 2014
Posts: 623
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week 3 of 6:
diet: 2062kcal, 202p, 183c, 52f
avg weight: 76.27
activity: 78.9k steps
training: 3x weights
cardio: 2x (1x SFP 1.0, 1h Stand Up Paddeling)
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  #8  
Unread 07-30-2018, 11:33 PM
Neilnacarter Neilnacarter is offline
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Join Date: Apr 2013
Posts: 838
Default

nice progress.
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  #9  
Unread 08-05-2018, 01:08 PM
Schlansky Schlansky is offline
Senior Member
 
Join Date: Oct 2014
Posts: 623
Default

Quote:
Originally Posted by Neilnacarter View Post
nice progress.
Thanks, I am quite happy with the progress!

week 4 of 6:
diet: 2062kcal, 184p, 157c, 67f
avg weight: 75.58 (-0.69 from last week)
activity: 69k steps
training: 3x weights
cardio: 2x 60min LISS

I implemented Protocol 1, so I will eat low carb on rest days and normally on training days.

training day macros: 2050kcal, 200p, 200c, 50f
rest day macros: 2010kcal, 200p, 100c, 90f
combined weekly goal macros: 200p, 157c, 67f

I will be traveling next thursday, so I will need to prepare to avoid travel munchies. Other than that nothing seems to be threatening my adherence!
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