Superfat19
09-28-2011, 08:59 PM
i've lost 85lbs since the beginning of the year, only been lifting for the past 2.5months, never touched a barbell before that.
Even since i have started lifting i have been on a ~1000 calorie deficit (been losing weight at around 2.3lbs per week for the past 15 weeks), and as a result, my progress on SS on has been sad at best.
I am currently 193lbs, 23% or so BF as recorded by calipers (i've been recording every few days, for the past couple weeks just to get a feel for using them), tape measure method also says i'm around 23%.
My lifts are now, 210 deadlift, 155 squats, 130bench. The others are all in similar areas.
My main goal is now no longer to simply lose weight, but i want to cut bodyfat.
So i'm ready to try out IF in order to increase my numbers.
Strength is my main goal now, but it's closely followed still by fat loss, so i would like to try a -40/+20 approach.
This would have me at a 1600/3300, i self estimated my maintainance at 2800 (calculated using my calorie intake and how much weight i lost over fifteen weeks).
Question 1.
Is -40/20 viable?
question 2.
I know i can get 290grams on protein a day, but i cant really afford to get it from "lean sources", so my diet on lift days will be more like 40/30/30 (protein/fat/carbs). Is this an acceptable macro breakdown? It would have me only consuming around 120g of fat, but i should get a good amount of carbs to aid muscle growth (260g)
Question 3.
Is it ok to consume 20g BCAA (10 during workout, 10 2 hours prior to breaking fast with post workout meal)?
I'll be doing my workouts in the morning, and plan on having my first meal be my post workout meal at 70% of my daily intake at 1pm in the day, then my 9 o clock meal will be 30%
Thanks for any help you can give
Even since i have started lifting i have been on a ~1000 calorie deficit (been losing weight at around 2.3lbs per week for the past 15 weeks), and as a result, my progress on SS on has been sad at best.
I am currently 193lbs, 23% or so BF as recorded by calipers (i've been recording every few days, for the past couple weeks just to get a feel for using them), tape measure method also says i'm around 23%.
My lifts are now, 210 deadlift, 155 squats, 130bench. The others are all in similar areas.
My main goal is now no longer to simply lose weight, but i want to cut bodyfat.
So i'm ready to try out IF in order to increase my numbers.
Strength is my main goal now, but it's closely followed still by fat loss, so i would like to try a -40/+20 approach.
This would have me at a 1600/3300, i self estimated my maintainance at 2800 (calculated using my calorie intake and how much weight i lost over fifteen weeks).
Question 1.
Is -40/20 viable?
question 2.
I know i can get 290grams on protein a day, but i cant really afford to get it from "lean sources", so my diet on lift days will be more like 40/30/30 (protein/fat/carbs). Is this an acceptable macro breakdown? It would have me only consuming around 120g of fat, but i should get a good amount of carbs to aid muscle growth (260g)
Question 3.
Is it ok to consume 20g BCAA (10 during workout, 10 2 hours prior to breaking fast with post workout meal)?
I'll be doing my workouts in the morning, and plan on having my first meal be my post workout meal at 70% of my daily intake at 1pm in the day, then my 9 o clock meal will be 30%
Thanks for any help you can give