Height: 1.71m / 5'7''
Weight: 75kg / 165.5 lbs
Bodyfat: 20-25% ? (pictures attached, unsure since waiting for skin-fold callipers to be delivered: any estimates greatly appreciated)
Daily intake with a 747 caloric deficit = 1729 calories per day [assuming my TDEE = 2076 (sedentary lifestyle) + 400 (exercise: 3 days lifting (newbie), 4 days cardio)]
Temporary goal: 69kg / 152 lbs (meaning 0.67kg / 1.5lbs lost per week over 9 weeks)
What are your thoughts?
Hi, until now I have gradually lost 15kg / 33 lbs over a course of about a year (hopefully the majority of that was bodyfat) by increasing my energy expenditure (some bodyweight exercises such as pushups, and occasional light cardio) and reduced my daily intake slightly. I have attached images of my current self (relaxed, no flexing). I am not sure of my bodyfat percentage but after a comparison with other images, I am guessing 20-25%. Any opinions here would be greatly appreciated!
Now, I've decided to plan things out more methodically, speed up the process and hope to begin weight training as well. I have a few questions about how to go about this:
1) How long should I continue cutting before I consider maintaining or bulking? (I am worried that all that will left of me is skin and bone down the road - when I stretch my body, I can clearly see my ribcage now.)
2) If I continue, should I keep on going at a gradual rate as before, or can I speed things up as outlined above? (I am worried about loss of the muscle that I do have. Some sources I have read say: never go beyond 20% TDEE reduction, or never go below 1200 calories daily, or 1000 caloric deficit maximum.)
3) Is it ok to start some weight training, or should I just continue with bodyweight exercises and cardio? (I've read through many threads that beginners make significant gains when starting out. I am worried that I will waste these 'newbie' gains or worse, lose muscle, by starting weight training during this large caloric deficit. On the other hand, I have read that you have to have weight training so you maintain strength and muscle(?). Having done no training prior to this, how would I know if I am having a reduction in strength without having to experiment during this cut and risk losing muscle?)
4) In general, what is the best way forward?
165g Protein, 167.5g Carbs, 37.5g Fat = 1668 calories daily
(Protein = 1g/lb bodyweight, Fat = 20% daily intake, Carbs = remainder)
One 427 calorie cheat meal a week.
Thanks in advance, and sorry if I have been too wordy!
12-09-2012, 02:08 AM #1
Newbie: Am I taking the right path?
12-09-2012, 03:22 AM #2
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12-09-2012, 05:30 AM #3
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Cut, lift while cutting, get adequate protein and fat, good things will happen, stop overthinking.
1. Get rid of your misconceptions
2. Calculate your calories and macros
3. Eat about 20% less calories than you burn each day while still meeting minimum protein and fat. Get the remainder of cals from carbs.
4. Buy a kitchen scale and weigh everything that goes in your pie hole.
5. Count calories using a site like MyFitnessPal. Here's how to count properly.
6. Lift heavy weights to preserve muscle mass, on a program like Starting Strength. Why this program? Read this.
7. If nothing happens after 3 weeks, reexamine calculations, and eat less.
12-09-2012, 06:31 AM #4
Thanks for the advice so far!
Yes, looks like I wasn't going to take enough fat daily! Thank goodness you pointed that out before I jumped into what I had planned Cheers!
I have a habit of over-thinking lol (which is probably why I've already got my kitchen scale ready, you didn't have to say ). I'll make sure to read through the information you've provided. Thanks!
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