my diet plan - calorie deficit

[sfwolves78]

my diet plan - calorie deficit (with before pic)

Picture of me

Specs- 6'5'' 240 (fat, not lean)

my goal is to be fairly lean by june 1st (for summer)

I plan on eating 2,000'ish calories a day whilst trying to burn 200-400 per day.

I thought about eating 1,000 calories spread out between awakening and 5pm. and another 1,000 calories from 5pm-10pm. this will help control eating and keep me around the 2,000 calorie level daily. i plan burning the 200-400 calories daily by way of lifting, cardio, and pick-up full court basketball.

does this seem like a legit plan?

 

[Rabid_Goose]

For your weight you might want to eat a bit more calories then just 2000ish. I weighed 200 when I started my cutting plan and I lose 4 pounds one week and almost 4 the next on 2100ish calories. I'd shoot for 2 pounds a week, and with 7 months away, that puts you at 200 pounds.

You plan on continuing to drink lot of pop and other sodium filled stuff?

 

[sfwolves78]

no.. ive lost 75 lbs since december (11 months).. i have a very clean diet but losing 2 lbs a week isnt very realistic for me. my body wont let me lose 2 lbs a week anymore due to lowered metabolism

 

[ZGzaZ]

no.. ive lost 75 lbs since december (11 months).. i have a very clean diet but losing 2 lbs a week isnt very realistic for me. my body wont let me lose 2 lbs a week anymore due to lowered metabolism

The calories are too low to cut FAT on, you can drop weight on that easy...but the key here to getting lean is to drop FAT, not muscle. You need to be lifting to maintain the most muscle, and eat around 500-750 cals under your current maintenance while keeping protein intake high, along with low to mod carbs, and moderate healthy fats. The 1000 cals before 5pm and 1000 cals after is a decent idea as long as youre eating every 2 to 2 and a half hours....

Like I said, any caloric deficient with make you lose weight, but you can't get lean if all the weight youre losing is muscle along with a little fat, so get everything in order, or you won't be happy with your results when you hit 200lbs.

 

[sfwolves78]

thats where my problem lies.. i have no idea what my maintenance level is.. each website varies by up to 1,000 calories. and i dont have much muscle its mostly fat. so my level will be lower naturally. if u were me, what calorie level would u aim for each day?

PS- my metabolism is lower because of the 75 lbs i recently lost

 

[Rabid_Goose]

Try different calorie levels and see how much you lose each week. Do one whole week without going over your calorie limit, start at 2600 and try that. If you been drinking pop before hand stop, drink water quite a bit for the first few days so you lose all the water weight then start for 7 days and judge how much you lose from there.

Lose more then 2, add a bit more, ldon't lose at all, you found your maintence.

 

[sfwolves78]

ok ill try that.. its going to be hard because it seems like my weight fluctuates daily for some reason (water?)

and how much cardio/lifting would u recommend

 

[SgtSlaughter]

not sure if you've found this yet:

http://michaelandkendra.com/BMRCALC/bmrcalc.htm

It's a great "guide" and that's all it is until you find out what your body likes.

Weight shouldn't fluctuate too much daily if you're eating very clean and drinking tons of water.

I can dump 10lbs of water overnight if I eat very shitty then clean it up...but consistant clean eating shouldn't fluctuate much at all.

Pick a training program and stick with it (5x5, HST...), add in cardio 5 days a week... 2 or 3 of those cardio sessions being HIIT 20-30 minutes will give you results if you're diet is on point.

 

[sfwolves78]

thanks so far i really appreciate it! i guess its just a matter of doing it now.. do u think its possible to look fairly lean by june 1st? Also, "5x5" is "5-sets x 5-reps", right?

-My microsft excel is expired apparently so im haing problems with that maintenance calc.. trying to fix it

 

[Rabid_Goose]

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm
That is the 5x5 routine right there. I don't know if it is possible or not. Like I said, if you can keep a steady 2lb a week pace going, that would have you down towards low low 200 by June 1st.

BUt on a 6'5" frame I think that is tiny so I think you might lean out faster then you think if you stick to a real clean diet and a nice lifting routine.

 

[SgtSlaughter]

no one can tell u that, depends on how dedicated you are and how hard you bust ass.

IMHO, you get a few years of legit weight training under your belt and turn that 240 into mucle and/or put on some weight you could hold 280+ easy at 6'5" ... you're going to be very "thin" if you just want to cut fat from your frame.

Train hard, eat tons of protein and do some cardio you'll see results.

Check out the link to Bill Starr's 5x5 Good stuff.

 

[sfwolves78]

thanks i appreciate it.. its gonna take me a few weeks just to burn off the thanksgiving binge alone. i can feel the tops of my knees are a little fatter thats sad

 

[poysyn]

thanks i appreciate it.. its gonna take me a few weeks just to burn off the thanksgiving binge alone. i can feel the tops of my knees are a little fatter thats sad

I have a feeling it won't take a few weeks to adverse the effects of a thanksgiving meal. If you truly think the tops of your knees are fatter then they were before thanksgiving I might suggest a psychiatrist..

 

[*Bunny*]

I have a feeling it won't take a few weeks to adverse the effects of a thanksgiving meal. If you truly think the tops of your knees are fatter then they were before thanksgiving I might suggest a psychiatrist..

Ya, Im sure you are just holding some extra water there. You should not concern yourself with things like this, esp since you want to drop more fat.

STOP weighing yourself daily if you are.. once a week same day same time, early morning on empty after you empty your bladder and lawd knows what ever else. Keep it consistant. MAYBE 2 x but that's it.

 

[sfwolves78]

the knees thing was a joke with a friend.. im having trouble staying around 2,200 calories daily. i get so hungry esp at night.