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  1. #1
    Registered User BuggyLemon's Avatar
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    Routine for 2 month goal

    I have formulated a plan for the next 2 months of my training. I am 16 years old, currently at 16% bodyfat and I weigh 141 pounds. I am 5 foot 9 inches. I am going to be intermittent fasting for the duration of the 2 months. I have been training at my maintenance calories (2200) for 3 months and have experienced beginner gains. For those of you that know how to calculate these things, please let me know how many pounds of fat you think I will need to lose to reach visible abs (~10%) and look generally lean. I will be having one refeed day every week.



    My plan for the next two months:


    Daily diet of 2000 calories:

    800 Calories from meats (400 grams of chicken, fish, or beef)

    200 Calories from nuts (1/4 cups of: almonds/ walnuts/ pistachios/ cashews)

    200 Calories from vegetables (2 cups of mixed vegetables; different every day)

    200 Calories from fruits (2 apples/ 2 bananas/ 2 oranges/ 2 cups anyberries)

    300 Calories from milk (3 cups)

    300 Calories from whey (2 scoops)


    Training:

    Monday: Full body weights routine (60 minutes) + 1.5 Hours of 10% incline 3 MPH walking

    Tuesday: 1.5 Hours of 10% incline 3 MPH walking

    Wednesday: Full body weights routine (60 minutes) + 1.5 Hours of 10% incline 3 MPH walking

    Thursday: 1.5 Hours of 10% incline 3 MPH walking

    Friday: Full body weights routine (60 minutes) + 1.5 Hours of 10% incline 3 MPH walking

    Saturday: Rest (Refeed)

    Sunday: 20 Minutes HIIT



    I am thinking that if I lose 2-2.5 lbs per week, in 2 months (120-124 lbs bodyweight) I will be lean enough to start my lean bulk. I am not sure if I am correct. Can someone please guide me here? Is there anything that I need to change in my diet to achieve a higher deficit? Is my routine too intense (overtraining)? Thanks in advance for any replies and have a great day.
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  2. #2
    Registered User RobyMars's Avatar
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    don't walk, run

    I would lose fat first then start doing weights,
    my 2 cents
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  3. #3
    Registered User BuggyLemon's Avatar
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    Originally Posted by RobyMars View Post
    don't walk, run

    I would lose fat first then start doing weights,
    my 2 cents
    Thanks. I heard walking is better for fat loss. I have already made gains and do not want to lose them :/
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  4. #4
    Registered User BuggyLemon's Avatar
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    Bump.
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  5. #5
    Registered User BuggyLemon's Avatar
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    Bump. Please help if you can.
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