My fat loss plan! How does it look?

Andylegacy

Hi guys!

Following from a another thread ive come up with a basic outline.

My info, powerlifting for 8 years, bf 30% 5ft7, 245lbs, want to get down to 200lbs. I have a lot of muscle and just want to shred down to about 15% so i can look good for my holiday in july.

Calories will be at 2300-2400, lifting 4 days a week and 15 mins of fast uphill walking on a treadmil after weights and boxing on another day.

Protein will be kept at 220g and everything else will be split between mostly fats and carbs.

How does this look?

Thanks!

lorrpb

To lose fat you need to determine your calorie deficit for weight loss, weigh your food to the gram, and log every morsel eat Eaten on mfp. 45 lbs is a very aggressive goal for 6 months, since that's the total of what you to need to lose.. 0.5-1.0 lb loss per week is more realistic.

Andylegacy

lorrpb wrote: »

To lose fat you need to determine your calorie deficit for weight loss, weigh your food to the gram, and log every morsel eat Eaten on mfp. 45 lbs is a very aggressive goal for 6 months, since that's the total of what you to need to lose.. 0.5-1.0 lb loss per week is more realistic.

Awesome man i'll bare that in mins, i think i can do i have the willpower

TeaBea

Andylegacy wrote: »

lorrpb wrote: »

To lose fat you need to determine your calorie deficit for weight loss, weigh your food to the gram, and log every morsel eat Eaten on mfp. 45 lbs is a very aggressive goal for 6 months, since that's the total of what you to need to lose.. 0.5-1.0 lb loss per week is more realistic.

Awesome man i'll bare that in mind, i think i can do i have the willpower

It's not just about discipline. Aggressive weight loss makes it harder for your body to support existing lean muscle mass. Your post states you are looking for fat loss. To minimize lean muscle loss - moderate deficit, enough protein, and strength training.

ninerbuff

Find out what your TDEE is and eat 500 calories less.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

trigden1991

A moderate calorie deficit is all you need. As you have a lot to lose, you can be a bit more aggressive with your fat loss but be sensible and don't drop calories too much.

As a side note: you'll look infinitely better at 15% as you are currently in the obese category but even though you think you have a lot of muscle, you probably don't have as much as you think.

Andylegacy

So how moderate is moderate, my tdee is 2900 cals, is 2400 enough?

deannalfisher

if your TDEE is 2900, then yes, 2400 should be ok - without eating back calories (assuming your TDEE is calculated different to how MFP calculates which is based on the idea of eating back exercise calories)

trigden1991

Andylegacy wrote: »

So how moderate is moderate, my tdee is 2900 cals, is 2400 enough?

500 calorie deficit will be around 1lb per week. Sounds about right to me.

Andylegacy

Awesome! Thanks so much guys! Will keep you all posted!