My Fat Loss plan, advice needed. (Cross-Post)

[Savage]

SaVaGe Mega Fat Loss Diet 60 day plan

CKD type diet, High Fat/Protein and low carbs 6 days M - S
One high carb day, low fat/protein 1 Day Sun

Start Body weight: 264 Fat% 36

Exercise:

PM 4 days a week weight training, Westside System.
PM 3 days a week some form of cardio
PM 7 days Pullups
PM 3 days Grip workout, alternate between
AM 7 days Dive Bomber pushups, Reverse pushups, ab routine from ab book, pushups with bars
AM 3 days Cardio get your lazy ass to the gym.

WestSide Strenght Training:

Sunday Max Effort Squat Day
Tuesday Max Effort Bench Day
Thursday Speed Day Squat Day
Saturday Speed Day Bench Day

Start diet on Monday.


Food is divided into 5 or 6 meals a day.

I was thinking about subtract 500 calories per day for faster fat loss.



DAY BMR cal/day Fat grams Protein grams Carb Grams
1 3009.6 284 113 less than 20grams
2 2851.2 238 178 less than 20grams
3 2692.8 194 236 less than 20grams
4 3168 246 238 less than 20grams
5 2851.2 222 214 less than 20grams
6 2692.8 194 236 less than 20grams
CARB-UP
7 4118.4 46 206 721

Setting up a CKD (6days Ketosis/1day Carb-Up)
BMR (basal-metabolic-rate). 264 * 12 = 3168

Day:
1-> 85%fat/15%protein--BMR-5%


2-> 75%fat/25%protein--BMR-10%


3-> 65%fat/35%protein--BMR-15%


4-> 70%fat/30%protein--BMR


5-> 70%fat/30%protein--BMR-10%


6-> 65%fat/35%protein--BMR-15%


Carb-Up:
Day-7-> (CARB-UP) BMR+30% --- ~70%carbs/20%protein/10%fat~ ---


FOOD** CALORIES (1st #) Carbs(2nd#)
1 and ½ oz turkey breast 47 0
1 cup beef bouillon 17 0.1
1 cup chicken broth 39 1
8 oz shrimp 125 0
1/2 lemon without skin 8 2.7
2 oz corn beef 142 0
2 oz beef bologna 76 0.4
2 oz turkey salami 111 0.3
3 oz canned salmon (sockeye) 130 0
3 oz lean ground beef 218 0
3 oz rib eye 191 0
3 oz t-bone steak 182 0
3 oz tenderloin 141 0
3 oz top sirloin steak 176 0
3 oz turkey breast 133 0
3 slices bacon 109 0.1
3 oz eye round roast 143 0
4 oz tuna packed in water 120 0
6 oz beef broth in water 5 0.6
6 oz chicken (baked, brld, or bbq) 300 0
Alfalfa sprouts ½ cup 5 0.6
Cabbage ½ cup cooked 15 3
Celery ½ cup diced 10 2.2
Cucumbers (One Med) 5 1
Diet pop 0 0
Egg white 17 0
Hard boiled or poached egg 65 trace
Lettuce greens Lg (oil and vinegar) 50 1
Mushrooms ½ cup 21 4
Dill Pickles (watch the salt) 5 1
Radishes ½ cup 10 2
Spinach ½ cup cooked 20 3.5
Swiss chard ½ cup cooked 20 3.5
Tea or coffee 0 0
Watercress ½ cup chopped 2 0.2

Use www.fitday.com to monitor food intake and food nutritional values.

Week 1 Goal: Loose 5 lbs 1% fatWeek 2 Goal: Week 3 Goal: Week 4 Goal: One Month Diet Anniversary
Week 5 Goal:
Week 6 Goal:
Week 7 Goal:
Week 8 Goal:


***********BIO

I'm 264lbs and around 36% bodyfat with about 168 lbs lean mass and 30 years old so the metabolism is slowing down. I accomplished this feat through four years of going to the gym on and off, eating 6 times a days, skipping gym days (sometimes weeks at a time) and while moderately juicing.
I'm not sure what diet I should follow.

I try to go to the gym 4 times a weeks and I do a 2 day split for powerlifitng.

I would want to cut my body fat percentage in half in a resoneable amount of time. (I'm allergic to DNP and about all I can find is fina floating around.)

I want to diet down and from a high bodyfat percentage and still manage to maintian strength.
**********

My concearn is to maintain *strength* but loose bodyfat at the same time.

I am debating as weather to change my workout to MAX-OT(1 muscle per day x 5days) for 8 weeks or stay with Westside (2day split). My main goal is strenght and a great secondary goal woiuld be to see some muscles.

(I posted on Diet, PowerLifitng, & training to get a wide range of advice.)

 

[Liftbig]

Dive Bomber pushups

haha, in high school track we called those "saturday nights"

 

[argent]

Is that where you go down but sort of roll forward too and then up in a more circular motion rather than linear?

 

[Savage]

Dive bomber or hindu pushups

http://www.athletics.ucr.edu/strengthconditioning/hindupushups.htm

 

[circusgirl]

check out spatts curtting diet and info, regularly posted to the women's board.

 

[Savage]

Will do thanks.

 

[Liftbig]

what ive been doing lately, and i think its working well is eating small meals every 3 hours(5-6 a day depending when i wake up) its kinda high protein(at least 300g/day) and i wouldnt say low carb, i just keep a tight eye on carb intake

lets see an average day right now is

breakfast
4 eggs
4 oz steak
oatmeal
med size glass of milk or juice(juice on workout days, milk on non)

2nd meal(lunch)
today i had 4 oz turkey, lettuce, swiss cheese, on toasted wheat bread x 2, and glass of milk

3rd meal
2 cans of tuna, and pint of juice or so on way to gym

4th meal
protein shake after workout consisting of 1.5 scoops optimum whey, 24 oz milk, peanut butter, and banana all mixed together.

5th meal dinner
steak or chicken (3/4 to 1lb)
maybe a small potato
milk (i think i should add 1/2 -1 lb of veggies here)

6th meal pre bed time
2 cans tuna
water

with 2nd and 6th meal i also take 1 multivitamin, 100mg zinc, 500mg vitamin c

i also aim to drink almost a gallon of water not counting what i drink at the gym.

this diet might sound like alot of food to lose wight with but i am 400 pounds. with the carbs i just plan on what i think i will need for the rest of the day, like tuesday night i wont have a potatoe with my steak, but fridayand saturday i will since ill be working till 12 or 1 am and i need some energy to burn.

ALSO sunday is a cheat/pig day so i dont get bored and so i can eat whatever leftovers and crap is in the house before mom heads to the store saturday kinda is strict but at work(dominos) the manager always makes a couple "extra" pizzas, and ill be damned if i pass up free food.

 

[Savage]

LiftBig how does that break down nutrient wise. (Cals, pro,carbs, fat)

One of my dilema's is whether to take in at least 1 gram protien to lbs bodyweight and second is if I should add a few complex carbs.

 

[Liftbig]

umm thats a good question lol, actually i dont count every gram of macronutrients i just have general idea of how much protein, and carbs are in certain foods, like 4oz of beef is about 20g protein, 1 egg 7g protien etc etc. but my goal for each meal is 60-70 g of protein. and as far as carbs it varies from day to day depening on what time of day i workout what im doing that evening activity wise and so forth, but i think a good ballpark estimate would be 300-350g protien, <300g carbs, and fat????. but id say i get about 4000 kcal or so depending on what i eat.

as far as your getting 1g of protein per lb of BW i dont think it could hurt, especially if your trying to lose fat, ui think if you weigh 264 a good goal for each day would be 250g protein or so. dont get to cuaght up in counting every little detail or youll go crazy(been there) but id suggest to count everything for a week or too till you get a feel for how much of each macronutrient is in the foods you eat and then from there just make good choices.

 

[Savage]

I uase fitday.com to count for me.

I found that if I do not count I tend to go overboard and just quit the diet.