Please Scroll Down to See Forums Below 
coryriffel011
New member
Ok so here it is I started out 3 weeks ago at 233 at 19% BF and I having been doing this on my own, with research from the site and how I know my body reacts to diets. My question is, are my deficits to much or not?
Maintence Calories @ 233 2796.00
Cardio 7 times a week morning @ 5:00am until I burn 600 cals plus night after workout until I burn another 400 cals.
This put me at 7000 calories a week, I know machines lie but this is just a average.
Plus I figure another 300 cals a night after weight training workout.
So this puts me at 9100 cals burned a week on just workout and cardio alone.
Weekly maintence cals 19572.00
Workout and Cardio 9100.00 burned
Difference 10,4720.00 Which should lead to 2.99 pounds lost a week.
Also I have cut my cals down to 2000 a day, mostly protein, I have average of 220 g a day of protein. I eat my meals like this basically. I only eat my carbs with low fat food and I take in my protein with meals that have a little bit more fat. So basically I separate my carbs from fat and protein with fat.
New difference with diet included.
Weekly maintence cals 19572.00
Workout and Cardio 9100.00 burned
Diet difference 5572.00 deficits
Equals 4900.00 Total
Results so far have been outstanding I have dropped 18 pounds in 3 weeks, I know some of this will be water weight, but I have been able to keep up my intensity in my workouts and I have been able to get through just fine. I will also add that I have been using clen and t-rex. Today will only be my second day on clen and I am going to push it up to 100mcg, because 60 for my first day did nothing. My main question is, are these ratios do drastic or not. My current stats are this 215 15% BF and I feel absolutyly amazing. I know I have lost energy because of the diet but the results alone have been able to pull me through my workouts. Last night I tried to hit my max bench to see if I was losing power or muscle but I still was able to 385 without help. Any help or even criticism would help thanks!
Maintence Calories @ 233 2796.00
Cardio 7 times a week morning @ 5:00am until I burn 600 cals plus night after workout until I burn another 400 cals.
This put me at 7000 calories a week, I know machines lie but this is just a average.
Plus I figure another 300 cals a night after weight training workout.
So this puts me at 9100 cals burned a week on just workout and cardio alone.
Weekly maintence cals 19572.00
Workout and Cardio 9100.00 burned
Difference 10,4720.00 Which should lead to 2.99 pounds lost a week.
Also I have cut my cals down to 2000 a day, mostly protein, I have average of 220 g a day of protein. I eat my meals like this basically. I only eat my carbs with low fat food and I take in my protein with meals that have a little bit more fat. So basically I separate my carbs from fat and protein with fat.
New difference with diet included.
Weekly maintence cals 19572.00
Workout and Cardio 9100.00 burned
Diet difference 5572.00 deficits
Equals 4900.00 Total
Results so far have been outstanding I have dropped 18 pounds in 3 weeks, I know some of this will be water weight, but I have been able to keep up my intensity in my workouts and I have been able to get through just fine. I will also add that I have been using clen and t-rex. Today will only be my second day on clen and I am going to push it up to 100mcg, because 60 for my first day did nothing. My main question is, are these ratios do drastic or not. My current stats are this 215 15% BF and I feel absolutyly amazing. I know I have lost energy because of the diet but the results alone have been able to pull me through my workouts. Last night I tried to hit my max bench to see if I was losing power or muscle but I still was able to 385 without help. Any help or even criticism would help thanks!
