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  1. #1
    Registered User ylhos's Avatar
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    Is this plan effective for losing fats?

    I'm a 36 yo beginner that's coming out of Stronglifts 5x5 while being in a 400-600 calorie surplus diet for about 4 months. There is no doubt I gained some strength, but I'm planning on going in a cut as my body fat% is close to 25%. I'm looking to keep weight training no more than 3 days a week, due to time constraint. I'm planning to do the following based on PPL program I read.


    Cutting Plan

    Current Weight and BF%: 84.0 kg, 23-25%

    Target Weight and BF%: 72.0 kg, 10-13%

    Duration: 20 weeks (July 14 to Nov 30)

    Diet: 600-700 calories deficit


    Program: 3-day Push-Pull-Leg (Tue, Thu, Sat) and 3-day light cardio

    Mon- Rest

    Tue
    5x5 Deadlift
    5x5 Dumbell Rows
    5x5 Weighted Pull-ups

    Wed
    30-60 mins stationary bike (low intensity)

    Thu
    5x5 Flat Dumbbell Bench Press
    5x5 Dumbbell Shoulder Press
    5x5 Close-grip Bench

    Fri
    30-60 mins stationary bike (low intensity)

    Sat
    4x10 Back Squats
    4x10 Split Squats
    3x10 Calf Raises

    Sun
    30-60 mins stationary bike (low intensity)


    Is this plan effective for losing fats? Am I missing any important details? Perhaps the plan could be better?

    Thanks in advance!
    Last edited by ylhos; 07-08-2020 at 10:30 PM.
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  2. #2
    I'm huge in Japan! xsquid99's Avatar
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    A workout plan doesn't make you lose fat, being in a consistent calorie deficit is the only thing that is going to help you. You want to drop 14kg, which is 30 lbs, but your planned deficit is only 400-500 calories, which means you would need to be cutting for at least 30 weeks if you lost 1lb per week (500 calorie a day deficit).

    That all being said, some strength training plans are known to be more effective than others at building/maintaining muscle while in a deficit, so you should follow a proper program. Please visit the workout program forum and look at the stickies there and choose one of those programs rather than trying to come up with something on your own.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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  3. #3
    Registered User Luclin999's Avatar
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    Your numbers don't add up.

    If you are 84kg (185 pounds) now and 23% BF then if you dropped to 70kg (154 pounds) you would be around 7-8 % BF and not 12-15%.

    Assuming that your initial weight and BF estimates are correct, if you wan to be in the 12% range you would need to weigh roughly 73.5KG (162 pounds)
    ~ Like Tae-Kwon-Leap, my goals are not a path to a door, but a road leading forever towards the horizon.
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  4. #4
    Registered User ylhos's Avatar
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    ylhos is offline
    Originally Posted by xsquid99 View Post
    A workout plan doesn't make you lose fat, being in a consistent calorie deficit is the only thing that is going to help you. You want to drop 14kg, which is 30 lbs, but your planned deficit is only 400-500 calories, which means you would need to be cutting for at least 30 weeks if you lost 1lb per week (500 calorie a day deficit).

    That all being said, some strength training plans are known to be more effective than others at building/maintaining muscle while in a deficit, so you should follow a proper program. Please visit the workout program forum and look at the stickies there and choose one of those programs rather than trying to come up with something on your own.
    Thanks for the input. I've adjusted my deficit to be around 600-700, and targeted to go down to 72 kg (12 kg weight loss).

    Looking into the work out programs now.
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  5. #5
    Registered User ylhos's Avatar
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    ylhos is offline
    Originally Posted by Luclin999 View Post
    Your numbers don't add up.

    If you are 84kg (185 pounds) now and 23% BF then if you dropped to 70kg (154 pounds) you would be around 7-8 % BF and not 12-15%.

    Assuming that your initial weight and BF estimates are correct, if you wan to be in the 12% range you would need to weigh roughly 73.5KG (162 pounds)
    Thanks! Yea, recalc'd the numbers and you're right. I've adjusted my target weight to be at 72 kg. And if my cut results in no muscle loss, I would end up just under 12% bf. Though I believe I'll lose some muscle mass.
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  6. #6
    Wha? AlexSays's Avatar
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    AlexSays is offline
    Yes, at a 700 cal deficit you should lose around 12kg in 20 weeks. The program/diet is irrelevant so long as you maintain that as your average deficit
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