My progress and advice re moving ahead

nadimmajid

HI Just need some help with my progress thus far and any pointers what can do or change
so here is current routine

goal is to cut fat right down
40 year old male - only have chronic utecaria taking antihistamines
worked out for 10 years or so and last year got lot more serious

working out 6 days a week 1 hour each time weights (cycling between strength and hypertrophy phase traning set out by PT) and cardio and also circuits in the morning about 1 hour to 90mins each session and with HR monitor - heart rate is peaking at 163 and shows burning over 600 cals per session

Diet 10/45/45 low carb and getting to 180 to 280g protein a day 1500 cals on rest day and 2100 cals on workout days

with supplements taking
magnesiusm - at night
mutli vid
vid D3 - 10,000 units every day and 20,000 units once a week - no sun here at all
omega 3 6 and 9 ]
zinc
probiotics
beef isolate and glutamine post workout

so far progress
since August 2018 - weight was 13 stone and 23% Bf measured by calipers 13 body points
as of Feb 2019 weight 11 stone 5 and BF 19%
Progressing well and goal is to get to 16% BF by March 2019 and then 10% Bf by AUgust 2019

so questions
Are Goals realistic based on current progress?
Anything you would change or do different?
thanks

L1zardQueen

Sounds like you are making good progress. When you reach your goal in August, what will be your next goal? And if you don’t reach your goal by August, what then?

Fitness should be a lifetime endeavor.

nadimmajid

Once get to 10% then build muscle would like to add 3 to 4 kg

lildickybarrett

I think your regime is way to intensive, but if you find it easy and enjoy it, then thats great.

Have you estimated your total daily calorie needs?

I would focus on:

1. Calculate your total daily calorie needs, be realistic and conservative about it, I recommend this one:
https://www.calculator.net/calorie-calculator.html at your present weight I would slow down and aim to lose 1lb or ~no more than 0.6-1% of your bodyweight a week, if you are to aggressive your metabolism will slow things to match you and you will rebound later on if you pack things in.

2. Eating 0.6-1g of protein per pound of bodyweight as the larger part of your calorie intake, dont fuss about fat or carb ratios, your body knows what to do with both.

3. Your body will still adjust your metabolism to your calorie intake, your going to want to watch you don't burnout on the cardio. Use a balanced combination of calories and caridio to lose that !% of your bodyweight

If you have used the calculator it will tell you how much you should lose a week, weigh in every day and record that in myfitnesspal if you arent already, as you probably know already your bodyweight will fluctuate daily so you want to be looking at the average you lose over a week - see if this is inline with what you expected from your calorie deficit, if your losing to much, eat more calories, to less do more exercise.

Once you know how much your losing in a week you will get an estimate of how many weeks its going to take you to reach your goal, given that the leaner you get the harder it will be to lose weight, consistency is key, your in the suck zone right now which its a long haul but you have to keep going.

As you lose weight you lose lean bodymass, its a fact. If you get to 10% bodyfat it is best to start ramping up calories very slowly and not jump right back into a big surplus. This will allow your metabolism to adjust and you will be gaining back lean mass which will help chew up the excess calories - see reverse dieting.

If you want some good online resources, see Paul Revelia on youtube, or Biolayne, they know what they are talking about in amongst all the bro science. Maybe consider seeing if you can hire Paul for advice to get to the next level.

Good luck and friend me.

nadimmajid

Thanks for that
Used that calculator gives me same amount of cals am on at moment
Am enjoying my routine at present and energy levels are high so will stick it out bit longer and see how respond
Thanks

aokoye

lildickybarrett wrote: »

3. Your body will still adjust your metabolism to your calorie intake, your going to want to watch you don't burnout on the cardio. Use a balanced combination of calories and caridio to lose that !% of your bodyweight

Can you explain what you mean by this?

30kgin2017

In the last 7 months you’ve lost 4% body fat and in the next 6 months you want to lose an additional 9% body fat. I think you may need to re-evaluate your goal time frame.

nadimmajid

Thanks aiming for 1-2% a month ....

PAV8888

You seem hyper-focusrd on your training and reaching your goals.

this will most certainly help your reach them, though not necessary within your exact timetable.

Then there is the rest of your life.

My only suggestion would be to be more patient and to establish routines that can last for a very long time and include provisions for training injuries and ither adversities..

nadimmajid

Thanks ..am working with a good trainer and have tracked all workouts am focused but thinking of it as a long term lifestyle plan now ....have definitive goals in mind with focus on day to day progress at same time