mtnmama doin it again - 40 weeks 6/11/21 thru 4/1/22
starting (this time, ugh) 236 & 41.7%
goal 170 & 19%
will be hydro testing bf% every 6 weeks til i get there
starting with diet (already down ~15 pounds)
more movement (had gotten mostly sedentary - been working outside on ranch more last few weeks)
more cardio until heart rate is more normalized (live at altitude - need to make sure no heart attacks)
some knees over toes work (to avoid injury - have history)
lifting (this is my favorite - should start around Jun20)
BFT Jun 11 - 236 - 41.7%
Jun18
Jun25
Jul2
Jul9
Jul16
BFT Jul 24
Jul30
Aug6
Aug13
Aug20
Aug27
BFT Sept 3
Sep10
Sep17
Sep24
Oct1
Oct8
BFT Oct 15
Oct22
Oct29
Nov5
Nov12
Nov19
BFT Nov 27
Dec3
Dec10
Dec17
Dec24
Dec31
BFT Jan 7
Jan14
Jan21
Jan28
Feb4
Feb11
BFT Feb 18
Feb25
Mar4
Mar11
Mar18
Mar25
BFT Apr 1
so - on the technical side of things...
ultimate goal is slow (maintainable) cutting to ~160 then putting on muscle back up to ~170. was at 41.7%bf on 6/10 and hoping to end up around 20-21%. willing to change goals based on progress. this goal based on current actual lean mass and previous conditioning while lifting/rowing in college at peak condition (not trying to get there as a 43yo - just using it as a reference).
my current next goal is under 200 early fall - might not make that by end of Summer 21 bb.com challenge (link in sig) - just cutting and adjusting and learning to be consistent.
i am a numbers and calculations person - so here are my details on my plan:
i am still in early days - and still super heavy.
i do my calculations based on more 'easy' progress now getting harder/slower as i go. i am shooting for the following - with the increments changing to slower and more muscle wasting every six weeks. i start with 1.5% lbs lost/week and 95% from fat. so i drop 0.20% lbs lost and 5% less from fat each increment. i also make the seventh week only a 0.5% lbs lost and only 50% from fat - EVERY SINGLE 7TH WEEK.
i know plateaus exist and expect them. i plan on the weight loss portion taking 40-45 weeks. Not sure how to gauge my muscle increase - nor do i have any idea how my recomp is going to go in terms of actual BF% - so wont even attempt to spreadsheet that s41t until this part is done.
1.5% lbs lost/week - with 95% from fat
7th week
1.3% lbs lost/week - with 90% from fat
7th week
1.1% lbs lost/week - with 85% from fat
7th week
0.9% lbs lost/week - with 80% from fat
7th week
0.7% lbs lost/week - with 75% from fat
7th week
0.5% lbs lost/week - with 70% from fat
-this last increment will continue until cut goal met
i know this seems really technical - but its based on what science and anecdotal info is out there. if i dont have real numbers to hit and cross off and check with BF testing - i quit when it seems slow/plateau'd instead of adjusting. my real long term goal is to learn to pivot and adjust so that i KEEP my fooking goals