I recently signed up to here with the aim of gaining some advice of how to achieve this goal.
My initial stats were 6ft, 195 pounds, roughly 17-20% bodyfat. I have been hitting the gym for a while so have gained some muscle but also fat. I have placed my target as 185 pounds at 10% bodyfat and the system has given me the goal of losing 20 pounds of fat and gaining 10 pounds of muscle to achieve this.
I have been cutting calories down, mainly through cutting carbs, and keeping my protein intake high in order to preserve muscle whilst cutting. I am losing weight, which I hope is fat as I can see myself becoming leaner already. I have been able to keep my workouts much the same, even though I am now eating about 2000 calories most days, so I take this as a good sign I'm not losing much strength.
I am wondering how long I should carry on for in the same manner as I am? I have actually lost about 15 pounds since January as I was 205 back then, as I only signed up to here recently, so I'm losing about 1 pound a week. Should I continue until I reach 185, 180, 175 pounds or lower before I start bulking again? When I next bulk I am going to only go about 500 calories maximum above maintenance and hope to do it in a cleaner manner to avoid gaining so much bodyfat. I am happy to keep my current programme up until the end of the summer if necessary, but I do not want to become too skinny and start losing muscle and strength.
I am currently doing weights 5x a week, for about an hour at a time, with 2 core sessions and 1 or 2 sessions of playing football for cardio. I am eating this 2000 calories most days with one re-feed day a week.
Thanks for your help.
04-03-2013, 09:39 AM #1
Lose 20 pounds of fat, gain lean muscle mass
04-03-2013, 09:50 AM #2
04-03-2013, 09:51 AM #3
04-03-2013, 10:05 AM #4
Instead i adapt my diet plan after 3 months and get back on maintenance calories for 2-3 weeks then start again. You can do that until you get to a point where you are close at 10% body fat (here are some methods to help you calculate that) and then you can start bulking/cutting cycles in order to add as much muscle as you can (about 2-2.5 pounds per month depending on your genes, exercise intensity/volume and other factors).
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