Down 15 lbs... so far.

[the guy on the couch]

Four weeks ago I was sitting at 200 lbs., 6'1", around ~23%b.f.

Today I am down to 185 lbs., look a LOT thinner, but have no clue about body fat.

My diet:

1500 cals/day distributed into 5 meals
~160g protein
~150g carbs
~20g fat

My routine:

Mo 30 mins. PM cardio
Tu Upper body, 3 sets @15 reps (chest, back, arms)
We 30 mins. PM cardio
Th Lower Body, 3 sets @ 15 reps (legs, calves, etc.)
Fr 30 mins. PM cardio
Sa Full body circuit training 2 sets @ 15 reps per exercise
Su Rest

How does this look? Do I have proper ratios? Is this diet capable of getting me to single digit bf%? I notice I'm losing some strength, so should I bump the cals up for my 1 off day?

Any help is appreciated.

 

[mrzap]

I think your calories are slightly too low. At least every 2 weeks try and throw in a cheat day where you have either a big meal you normally wouldn't eat or just go higher calories for the day. This keeps your metabolism ramped up.

 

[the guy on the couch]

How should I bump it up: quantity per meal or add a 6th meal? I was thinking a can of tuna before I go to bed.

Thx for the help.

 

[chewyxrage]

you could add a can of tuna or egg whites/whole eggs before bed

 

[the guy on the couch]

sounds good, but will that be enough to get me down to 8-10% bf or do I need to get be in ketosis to do it (ala CKD)?

 

[JKurz1]

it aint that easy bro....from 23% is gonnna take some serious work....first 7-10% will be ok, rest will be torture....prepare yourself...too many bros lose all their size when trying to get below 10%......

 

[BOOEY]

Cals are too low, up the protein to 200g/day at least. Add more cardio when results begin to diminish.

 

[B0ARDIN087]

i think with a small protein meal before bed his meals would be in check..... or even it being as simple as a spoonful of flax seed oil in them morning..........



hehe i wish i could be losing like you, im bulking right now and while im putting on good size its frustrating to see all my cuts go bye bye :/

 

[B0ARDIN087]

first off grats man 15 lbs is no small feat, keep going!

i think with a small protein meal before bed his meals would be in check..... or even it being as simple as a spoonful of flax seed oil in them morning..........



hehe i wish i could be losing like you, im bulking right now and while im putting on good size its frustrating to see all my cuts go bye bye :/

 

[the guy on the couch]

sounds good. looks like at this rate, another meal at the end of the day (i.e.- can of tuna or a protein shake) will bring me up to about 200g of prot/day. i have been a bit groggy through the day, so extra cals wouldn't kill me.

oh... and Boardin087 i dig the quote for your signature