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.)

 

[Savage]

some feedback please.

 

[buckjoey]

Why eight weeks if you are not cutting for a show on a certain date?
You might consider a more gradual approach, as its often hard to keep fat off that is lost so rapidly. Also I wonder if you can manage so much cardio and still list have enough energy to lift hard while you are cutting calories.

please post your progress as you diet.
good luck!

 

[Savage]

I thought about the protien part a whole lot andwas not sure what to do there, I'm still in magazine land where everyone says at least 2.5 g per lbs. So I'm not used to eating so little protein.

 

[Savage]

I just want to work in eight wek diet cycles. It took me long enough to gain the weight and I know it will take a long time to lose the weight .

 

[buckjoey]

You're probably smart to keep the protien up, that should help you to maintain muscle mass. It appears that you have put a lot of thought into this diet, and I'm sure you can tweek things as you see how your progressing. Don't forget to post your progress.

 

[Savage]

I'm updating on a regualr basis in this thread if anyone is internested in my progress.

http://www.elitefitness.com/forum/showthread.php?s=&threadid=217347



= : =

 

[Lord_Suston]

I recommend a more gradual approach to your diet. Since you have lacked commitment in the past going to much at first makes it easy to quit or cheat.

1) try to lift 4x a week for no more than 50minutes
(if you want you can throw in a light cardio session afterward for 20minutes or so)

2) cut out fast food, this is easier than it sounds, just avoid food that is greasy or that is take out. Bring a lunch from home in.

3) don't drink high carb drink, ie.. soda, beer, koolaide, ect (can have oj and milk though, try fo oj right after workouts to replenish blood sugar levels)

4) add more veggies to diet, will help digestion of protein and will make you eat less in the long run

5) avoid a really high carb more than once a day, try to have it about 2-3hours before the gym so the carbs are ingested will fuel your workout .

try this for 4 weeks and post results, if it is going in the right direction then you can change little things. But first you need to gain muscle, because that is what essentially burns fat.