So am I doing it right.

[faultless1986]

Currently cutting down to 10% body fat from 14.7% and aiming to lose around 3lb per week.

I don't do any cardio at the moment apart from walking briskly for 20 minutes twice a day.

I train 4 times a week incorporating all the important (from what I've gathered) lift's. e.g dead lifts, squats, weighted dips, pull up's.

I worked out I'd need to take in 1400 calories per day to achieve this 3lb weight loss based on being 6,3 90kg aged 25, this is working of the basis I'm doing little to no exercise.
The reason I'm working of this low figure is so I can adjust my calorie intake if I lose too much weight too soon.

Currently taking in 200g of protein per day with low fat intake and medium carbs around the 150 mark.

Have done this for 10 days now after a week of around Xmas where I let it slip.
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This is sort of the next step for me as in April 2011 I was 111kg having never trained before, started training then and haven't looked back.

Any advice is gratefully received.

[as3d]

1,400 calories per day sounds way too low for a 90kg male. i'm 65kg and taking in 1,700 to lose 1lb / week.
I'll add that losing 3lb / week, you're going to suffer a bit of strength and muscle loss.

a 20 minute brisk walk twice a day is still acknowledged as low intensity cardio. 40 minutes of low intensity cardio everyday is probably too much.

if you were concerned about muscle mass and strength, then i'd raise the calories to atleast 1,700, and do half as much cardio as you are doing now. that should allow you to still lose about 1.5lb-2lb / week.

if not, continue what you are doing.

[faultless1986]

Thanks for the reply, I'l see how I go until the end of the week and then maybe try upping it next week to 1700 and see how I do.

I have decent muscle mass at the moment, have been training for almost a year but nowhere near where I want to be.

The reason I'm cutting is I want to get to 10% bf so then I can bulk up from there rather than try and add muscle when I'm already carrying excess fat.

Another reason for the 3lbs per week is I'm aiming to be 10% bf by the 19th of Feb, not sure if this is unrealistic but it's for a bet I made with my training partner.

[as3d]

Thanks for the reply, I'l see how I go until the end of the week and then maybe try upping it next week to 1700 and see how I do.

I have decent muscle mass at the moment, have been training for almost a year but nowhere near where I want to be.

The reason I'm cutting is I want to get to 10% bf so then I can bulk up from there rather than try and add muscle when I'm already carrying excess fat.

Another reason for the 3lbs per week is I'm aiming to be 10% bf by the 19th of Feb, not sure if this is unrealistic but it's for a bet I made with my training partner.

that last line made me laugh haha. it's definitely possible, it's just a case of how much muscle mass and strength you'll lose.
good luck man.

[faultless1986]

I accept the fact I will probably lose muscle and strength but a bet is a bet and I have no problem putting weight on so once I lose the body fat I can enjoy slowly bulking back up, that's the idea anyway.
If anyone has a better approach or any tips to minimise the downsides of quick weight loss then I'm all ears, all I'm doing at the moment is keeping my protein intake at the right level.

[eazzy]

3pounds a week? goodnight sweet muscle mass

[faultless1986]

Look I realise some muscle loss is inevitable however if anyone has any tips on how this can be minimised that is the sort of information I'm after, something that may have worked for them maybe or If it's not possible then I'l have to cope with being a skinny weakling for a few months whilst I regain it.