PDA

View Full Version : What would i have to do to get this goal?



JayoMano
05-12-2007, 12:33 PM
What would i have to do to get this goal?

~GOAL: Lose 3-5lbs of solid fat and gain 3-5lbs of Muscle in 3 MONTHS!

Should i do a maintance caloric intake and work my ass of and eat clean every day with no mistakes. and weight train 4-5x week and cardio or sprints 3+ x a week

or should i do a bulk for 1 1/2 months then a cut for 1 1/2 months?

grapemaster
05-12-2007, 12:46 PM
yeh for that amount I'd say its very possible to do just recomping. You won't see fast results weight loss or weight gain of course, but the end result should be good if thats all your going for. what is your bf now ??? you might want to eat slightly under maintenance or slightly over depending.

JayoMano
05-12-2007, 12:53 PM
I'm 12-13% body fat

and how much should i eat to get my results...like 14x my bodyweight which equals 2450cals?

skinnyboipgh
05-12-2007, 01:12 PM
On such a short time deadline, u can't afford 2 b putting on fat by bulking, so ur first option has the best chance of success IMO.

Eat near maintenance, totally clean & work ur ass off, no mistakes, no cheats, no nothing.

Keep a close eye on the scales & fine tune ur diet as needed. Good luck man!!

JayoMano
05-12-2007, 01:18 PM
On such a short time deadline, u can't afford 2 b putting on fat by bulking, so ur first option has the best chance of success IMO.

Eat near maintenance, totally clean & work ur ass off, no mistakes, no cheats, no nothing.

Keep a close eye on the scales & fine tune ur diet as needed. Good luck man!!

Thx for the replie...so for calories should i eat 13 (2275cals), 14(2450cals) or 15(2625cals) times my bodyweight?

fates_child03
05-12-2007, 01:23 PM
I'd probably go 14 times BW in calories.

grapemaster
05-12-2007, 02:03 PM
14 unless you have an active job... 13 is generally the number for endo + sedentary job.

most accurate I think is Katch-McArdle

BMR = 370 + (21.6 X lean mass in kg)
multiplied by activity level
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

Death From Above
05-12-2007, 02:37 PM
eat clean, lift heavy and hard, add about 200-300 calories over your needs, gain 5lbs in 5-6 weeks, then drop calories by around 300 from daily needs and lose around 3 pounds in 4-6 weeks.

JayoMano
05-12-2007, 02:59 PM
so 2600cals from what you posted grapemaster...thx man