12lbs off in 3 weeks

rodduz
rodduz Posts: 251 Member
Dieting for a summer holiday that's coming up. 3 weights sessions per week and 2 jiu jitsu sessions per week. 1500 calories per day, protein at approx. 120g, fat minimum of 70g and fill the rest of the calories up as I please. Two min-fasts per week where I eat under 1000 calories, don't bother with hitting protein and fat minimums on those.

Weights sessions consist of 2 main exercises, heavy weights with low reps. Tues - Squats 3x3, Weighted chinups 3x5. Weds - Deads 3x3, weighted dips 3x5. Thurs - Squats 3x5, military press 3x5. Heavy weights at about 90-95% 1rep max to maintain as much muscle mass as possible on a big calorie deficit.

Pointless doing loads of reps as your body eats away the muscle as well as the fat, this method maintains muscle mass and eats only fat. 2 accessory exercises each day too but they are just so I feel like I'm doing something, they're not needed. Strength is going up even on a deficit, muscle mass is obviously not, can't build muscle on a deficit, unless you're a noob, returning to lifting, very overweight or on the gear! I'm none of them! Lol.

Anyway, an after and before pic (backwards I know). Pretty pleases after just 3 weeks.

20140515_230423.jpg

Replies

  • rodduz
    rodduz Posts: 251 Member
    Can't seem to get the picture to upload properly!
  • sixpacklady
    sixpacklady Posts: 582 Member
    congrats!

    Very interesting , want to try it, but I don't think I will be able to eat at this heavy deficit for 3 weeks (:
  • rodduz
    rodduz Posts: 251 Member
    You'll be very surprised! I was. I started doing this from eating in a surplus, was hitting 3,200-3,400 calories per day and I managed it. There's a few tricks you can try. I'll let you in to a few of my trade secrets!

    Coffee, I will have no breakfast before work. 2 cups of black coffee maybe until 12 o'clock. I make homemade stews/soups in batch and freeze them. Each portion is about 60 calories, basically nothing. Take one to work with me at 12 o'clock (lunch) heat it up in the micro and it's really filling. That'll see you right for another couple of hours. Then maybe have an apple, if you need it. More coffee.

    That leaves you to get home, when I struggle more with hunger as I'm not kept busy. I have a small meal before I gym/BJJ and then a bigger meal after the gym/BJJ. It's surprisingly doable. I don't have much will-power. The target of my holiday does help mind.

    You can check my diary out if you wanted to see what my days look like.
  • sixpacklady
    sixpacklady Posts: 582 Member
    You'll be very surprised! I was. I started doing this from eating in a surplus, was hitting 3,200-3,400 calories per day and I managed it. There's a few tricks you can try. I'll let you in to a few of my trade secrets!

    Coffee, I will have no breakfast before work. 2 cups of black coffee maybe until 12 o'clock. I make homemade stews/soups in batch and freeze them. Each portion is about 60 calories, basically nothing. Take one to work with me at 12 o'clock (lunch) heat it up in the micro and it's really filling. That'll see you right for another couple of hours. Then maybe have an apple, if you need it. More coffee.

    That leaves you to get home, when I struggle more with hunger as I'm not kept busy. I have a small meal before I gym/BJJ and then a bigger meal after the gym/BJJ. It's surprisingly doable. I don't have much will-power. The target of my holiday does help mind.

    You can check my diary out if you wanted to see what my days look like.

    thank you. its tempting to try it, i might try it actually...

    do you do any workouts on fasting days?
Do you Love MyFitnessPal? Have you crushed a goal or improved your life through better nutrition using MyFitnessPal?
Share your success and inspire others. Leave us a review on Apple Or Google Play stores!