what should be expected?

[BigGuns29]

OK, I have gone from eating like shit to strict dieting and I dont mind it so far, it keeps me regular and feeling better. my question is this: given the following stats, what should I expect as far as bf% loss per week being on the diet I am on.

I am 255lbs, 6'1", 20%bf workouts are intense, started running 1 mile after workout for cardio and walking about 1 more mile, and stay pretty active throughout the day. I have a lot of muscle mass, etc...

I changed diet from eating like shit to the following,

Wake up eat 1/2 cup oatmeal
2 hrs later, chicken breast - boneless skinless
2 hrs later apple, chicken breast - boneless skinless
workout
protein shake- no carb Isopure vanilla powder
chicken breast, baked potatoe with cheese and broccoli
Before bed drink another shake
If I get really hungry between, I eat a handfull of nuts to hold me over
I drink at least 1 gallon of water each day as well

On weekends, I eat whatever I want, Feels like I just want to eat sugars and stuff I know is not good for me, but It has broken the monotony (SP) enough for me to do this diet every week. kind of look forward to weekends.

I do have a small gut I can see top 2 abs, but they are under thick skin, but seems like past 2 weeks I have gotten a little more vascular and have dropped 2%bf.

What can I expect as far as the bf% going down per week as a rule of thumb?

 

[BigGuns29]

^ anybody care to help a paying member here please....

 

[BigGuns29]

U gotta be kiddin me, nobody???

 

[Stryc-9]

If you are losing weight with your present calorie totals...by all means, keep doing what you're doing. First rule of dieting that supercedes the advice of others is: Do what works for you as an individual.

Having said that, I can suggest the following ideas:
- Have a protein source with your oats in the morning.
- Have a fat or low GI carb source with the chicken breast...and ditch the apple.
- Have some simple carbs with your protein after your workout
- Switch the baked pototoe for sweet potatoe
- Have a fat source with your pre-bed protein meal (e.g., a tablespoon of flax oil).

Much luck to you.

 

[Stryc-9]

Ok and I suck...I reread your post and didn't notice that all you were asking was a simple question about BF% loss rates.....

My bad....you can expect to drop BF at a consistent rate for at least a month....after that...you will need to adjust calories according to your new weight (as your BMR will have changed). I'm not aware of any rule of thumb as far as what a person can expect to lose on any given plan, so I am leary of being more specific.

 

[pintoca]

It dependss on a ton of things:

1. How much of a caloric defict are you in (from food and training)
2. How efficient is your body burning fat
3. how much fat you have in your body now?

Remember that BF% is a percentage... I like to think of it in more absolute terms, since a % will differ with time (it is not the same to drop 1% at the beginning of your cutting than 1% at the end of your cutting, when you are like 20 lbs lighter).

What I have found for my case, with the diet and training I do, is that I loose, in average about 2.2 lbs every week. Out of that, 20% is LBM and the rest is fat.

I did a calculator yesterday that pictures this (using my diet, but you can change it to look like your diet). It will give you an idea, you can find it here:

http://www.elitefitness.com/forum/showthread.php?t=374938

pintoca