My Plan - Good or Bad? Please let me know!
Bryzie555
Posts: 19 Member
GOAL:
Lose 10kg in 6 weeks & Get fit before Xmas!
PLAN:
* Eat 1800 calories/day for a 1000cal deficit.
* Morning Gym; burn 500cal
* After work Gym; burn another 500cal
* Excercise is another 1000cal deficit
CALCULATION:
* 6 Days ON, 1 day OFF
* 12000 <> cal deficit/wk avg = 3kg/wk weight loss.
POSSIBLE? I believe so, SAFE? I'm not sure.
ABOUT ME:
Age: 32
Sex: Male
Weight: 103kg
Height: 196cm, 6ft 5"
IS MY PLAN SAFE? Will it work? I would appreciate some honest feedback please and any changes you recommend???
Lose 10kg in 6 weeks & Get fit before Xmas!
PLAN:
* Eat 1800 calories/day for a 1000cal deficit.
* Morning Gym; burn 500cal
* After work Gym; burn another 500cal
* Excercise is another 1000cal deficit
CALCULATION:
* 6 Days ON, 1 day OFF
* 12000 <> cal deficit/wk avg = 3kg/wk weight loss.
POSSIBLE? I believe so, SAFE? I'm not sure.
ABOUT ME:
Age: 32
Sex: Male
Weight: 103kg
Height: 196cm, 6ft 5"
IS MY PLAN SAFE? Will it work? I would appreciate some honest feedback please and any changes you recommend???
0
Replies
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What work out are you doing to burn 500cals?0
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Why not eat 1300 cals and only go to gym once per day.0
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My ruitine is usually:
Treadmill: 30 mins. First 10 rigorous (350cal)
Weights: Benchpress, curls etc (100cal)
Crunches: 2 sets of 30
Spin Bike / Rowing machine <> 10mins0 -
I would advise you to consult your physician or dietitian if possible. This is what I did and it really helped me to lose weight safely.0
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I think that your calculation is incorrect, 3lbs / week not 3 kgs / wk as a 1 lb loss is ~3500 cal.
2 lbs or ~1kg per week is sustainable weight loss.
I would also figure out your appropriate TDEE, not just 1800 calories.
Have you looked into how you will break down your 1800 calories? I.E. Macros: protein, fat, carbs? Nutrition is just as important as exercise. Having a game plan is the only way that I seem to stay on track.
What types of exercise will you do? Cardio? Strength Training? Strength Training will get you more out of your time than most cardio.
Also don't be terribly fixated on the number on the scale, focus more so on inches loss. Fat takes up more physical space than muscle.
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I think that your calculation is incorrect, 3lbs / week not 3 kgs / wk as a 1 lb loss is ~3500 cal.
2 lbs or ~1kg per week is sustainable weight loss.
I would also figure out your appropriate TDEE, not just 1800 calories.
Have you looked into how you will break down your 1800 calories? I.E. Macros: protein, fat, carbs? Nutrition is just as important as exercise. Having a game plan is the only way that I seem to stay on track.
What types of exercise will you do? Cardio? Strength Training? Strength Training will get you more out of your time than most cardio.
Also don't be terribly fixated on the number on the scale, focus more so on inches loss. Fat takes up more physical space than muscle.
Yes my TDEE is 2544/day.
I mostly do cardio but am trying to include more weights0 -
2000/day deficit? Good luck with that. Be sure to report back in 6 weeks...0
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Yes my TDEE is 2544/day.
I mostly do cardio but am trying to include more weights
I would check a few sites to calculate your TDEE....Just ran the numbers on http://iifym.com/iifym-calculator/ and your BMR is just under 2000, which is your starvation level, you drop below this it is bad news. Work smarter not harder, think that you would be better off at 2500 calories.
How is your diet? Not all calories are created equal.
What is your specific goal? Just lose 10 kg? Or to lose fat and gain muscle?
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You will deplete your body of so much needed nutrition that your energy level will be gone.0
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A 32 year old, 6'5", 226 lb. male netting somewhere around 800 calories per day? I'm the same height, 30 lbs. heavier and 21 years older and I net around 2300-2500 cal/day for a sensible rate of weight loss (between 0.75 - 1 pound per week).
Good luck with that. You'd be hard pressed to find anybody who would even recommend such a program to a 12-year old girl. Assuming your calculations are correct, you'll be netting less than half the calories it would take to fuel your body if you were doing nothing but lying in bed in a coma - let alone daily activities and workouts.0 -
A 32 year old, 6'5", 226 lb. male netting somewhere around 800 calories per day? I'm the same height, 30 lbs. heavier and 21 years older and I net around 2300-2500 cal/day for a sensible rate of weight loss (between 0.75 - 1 pound per week).
Good luck with that. You'd be hard pressed to find anybody who would even recommend such a program to a 12-year old girl. Assuming your calculations are correct, you'll be netting less than half the calories it would take to fuel your body if you were doing nothing but lying in bed in a coma - let alone daily activities and workouts.
So if my BMR is just over 2000 and I consumed 2000 but burnt 1000 which is a 1000 deficit per day, would this be a safe way to do things? What is the biggest deficit I could aim for safely?
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Yes my TDEE is 2544/day.
I mostly do cardio but am trying to include more weights
I would check a few sites to calculate your TDEE....Just ran the numbers on http://iifym.com/iifym-calculator/ and your BMR is just under 2000, which is your starvation level, you drop below this it is bad news. Work smarter not harder, think that you would be better off at 2500 calories.
How is your diet? Not all calories are created equal.
What is your specific goal? Just lose 10 kg? Or to lose fat and gain muscle?
My aim is to drop the stomach fat, lose the love handles and tone the chest.
If my BMR is 2000 and I burnt 1000cal per day, what is the minimum safe level of calories I should be consuminfg per day in order to get to my goal??0 -
I cannot tell you what is safe for you. Only your doctor can do that, really.
In general, if you feel healthy and strong and can power through your workouts, you're doing okay on calories. If you're getting all your micros in on a regular basis (not every day because almost nobody can do that, but regularly), you're doing okay nutritionally. If you're feeling weak, tired, cannot power through a workout or ever get dizzy, you're on a bad plan. If you don't get all those lovely vitamins and minerals, you're not making yourself as healthy as you can be.
I think that you might be able to lose 10kg by Christmas. But you might not, too. Even if you don't, you'll lose some and can lose the rest after Christmas.
Good luck!
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A 32 year old, 6'5", 226 lb. male netting somewhere around 800 calories per day? I'm the same height, 30 lbs. heavier and 21 years older and I net around 2300-2500 cal/day for a sensible rate of weight loss (between 0.75 - 1 pound per week).
Good luck with that. You'd be hard pressed to find anybody who would even recommend such a program to a 12-year old girl. Assuming your calculations are correct, you'll be netting less than half the calories it would take to fuel your body if you were doing nothing but lying in bed in a coma - let alone daily activities and workouts.
So if my BMR is just over 2000 and I consumed 2000 but burnt 1000 which is a 1000 deficit per day, would this be a safe way to do things? What is the biggest deficit I could aim for safely?
Your deficit is calculated off your TDEE not your BMR. I you eat 2000 and burn 1000 from exercise, your net is 1000 intake. That's only 200 more than your original plan. You aren't that overweight for your height. With a higher deficit, you will burn through more of your lean body mass. I am guessing you would rather maintain your current muscle and try to reduce body fat. Aim for a slower loss and preserve your muscles. Keep working out hard. You may not get there by Christmas, but you will be happier with your final results.0 -
I cannot tell you what is safe for you. Only your doctor can do that, really.
In general, if you feel healthy and strong and can power through your workouts, you're doing okay on calories. If you're getting all your micros in on a regular basis (not every day because almost nobody can do that, but regularly), you're doing okay nutritionally. If you're feeling weak, tired, cannot power through a workout or ever get dizzy, you're on a bad plan. If you don't get all those lovely vitamins and minerals, you're not making yourself as healthy as you can be.
I think that you might be able to lose 10kg by Christmas. But you might not, too. Even if you don't, you'll lose some and can lose the rest after Christmas.
Good luck!
Good point Kalikel, my energy level is at a high during the day and even after the workout after 1 hour I feel like I could go back for another session.
Is the point your trying to make; if my energy feels depleted, simply I need to eat more??
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I cannot tell you what is safe for you. Only your doctor can do that, really.
In general, if you feel healthy and strong and can power through your workouts, you're doing okay on calories. If you're getting all your micros in on a regular basis (not every day because almost nobody can do that, but regularly), you're doing okay nutritionally. If you're feeling weak, tired, cannot power through a workout or ever get dizzy, you're on a bad plan. If you don't get all those lovely vitamins and minerals, you're not making yourself as healthy as you can be.
I think that you might be able to lose 10kg by Christmas. But you might not, too. Even if you don't, you'll lose some and can lose the rest after Christmas.
Good luck!
Good point Kalikel, my energy level is at a high during the day and even after the workout after 1 hour I feel like I could go back for another session.
Is the point your trying to make; if my energy feels depleted, simply I need to eat more??
Except that you might feel okay, until you don't. Some people, once they hit that wall can take months to recover. You're much better off not cutting too low and just taking it more slowly. Whatever you decide, good luck.0 -
You can't spot reduce. The fat will come off your body however your genetics dictate. For men, it's often the stomach and love handles which are the last to go, and sometimes won't happen until you're around 10% bodyfat. You're not going to "tone" anything with such a radical deficit/weight loss - you'll be dumping a lot of muscle mass along with the fat. A more moderate deficit (and adequate protein intake and strength training) will help you retain muscle mass while losing a greater percentage of fat, which will probably give you more of the look you want than crash dieting.My aim is to drop the stomach fat, lose the love handles and tone the chest.
Your goal is unrealistic. 22 lbs. of weight loss in 6 weeks is almost 4 lbs. per week. The best way to attain your goal is to start about 10 weeks ago. IMO, your calorie level should be somewhere around a 20% deficit from your TDEE, which would be somewhere around 2000-2050 calories given your stated TDEE of 2544. That should result in an average loss of about a pound a week, and you'll feel (and look) much better in the process.If my BMR is 2000 and I burnt 1000cal per day, what is the minimum safe level of calories I should be consuminfg per day in order to get to my goal??0 -
You can't spot reduce. The fat will come off your body however your genetics dictate. For men, it's often the stomach and love handles which are the last to go, and sometimes won't happen until you're around 10% bodyfat. You're not going to "tone" anything with such a radical deficit/weight loss - you'll be dumping a lot of muscle mass along with the fat. A more moderate deficit (and adequate protein intake and strength training) will help you retain muscle mass while losing a greater percentage of fat, which will probably give you more of the look you want than crash dieting.My aim is to drop the stomach fat, lose the love handles and tone the chest.
Your goal is unrealistic. 22 lbs. of weight loss in 6 weeks is almost 4 lbs. per week. The best way to attain your goal is to start about 10 weeks ago. IMO, your calorie level should be somewhere around a 20% deficit from your TDEE, which would be somewhere around 2000-2050 calories given your stated TDEE of 2544. That should result in an average loss of about a pound a week, and you'll feel (and look) much better in the process.If my BMR is 2000 and I burnt 1000cal per day, what is the minimum safe level of calories I should be consuminfg per day in order to get to my goal??
Thanks AnvilHead, that helps.
I'm still however a little confused. Even with exercise burning an additional 1000cal per day on top of the 20% calorie intake deficit would meen that the total deficit is 1500cal (a 60% deficit).
So I'm trying to understand if this is the case and if it would be positive?
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Thanks AnvilHead, that helps.
I'm still however a little confused. Even with exercise burning an additional 1000cal per day on top of the 20% calorie intake deficit would meen that the total deficit is 1500cal (a 60% deficit).
So I'm trying to understand if this is the case and if it would be positive?
The problem is that you're not taking your daily exercise into consideration when calculating your TDEE. I went off the TDEE you gave upthread; with your exercise included, it's considerably higher than that. If you go here and plug your stats in, using even 3-5 hours per week of moderate exercise, it calculates your TDEE at 3461 calories/day and a 20% deficit at 2769 calories/day (if you're going off a true TDEE, you don't add in exercise calories or eat them back - they're already factored in). Even if you specify a 25% deficit, it puts you at 2596 calories/day.
Protein intake is a significant factor in preserving lean body mass. That nutri-ninja super juice isn't giving you squat for protein. 7 grams per serving? Read the first post in this thread to get an idea of how to set up your macros/divide up your daily calories: Setting Your Calorie and Macro Targets0 -
I am not even going to pretend I could possibly know what is right for you or, if you were tired, that I could diagnose it as being absolutely food-related.I cannot tell you what is safe for you. Only your doctor can do that, really.
In general, if you feel healthy and strong and can power through your workouts, you're doing okay on calories. If you're getting all your micros in on a regular basis (not every day because almost nobody can do that, but regularly), you're doing okay nutritionally. If you're feeling weak, tired, cannot power through a workout or ever get dizzy, you're on a bad plan. If you don't get all those lovely vitamins and minerals, you're not making yourself as healthy as you can be.
I think that you might be able to lose 10kg by Christmas. But you might not, too. Even if you don't, you'll lose some and can lose the rest after Christmas.
Good luck!
Good point Kalikel, my energy level is at a high during the day and even after the workout after 1 hour I feel like I could go back for another session.
Is the point your trying to make; if my energy feels depleted, simply I need to eat more??
There's always a good chance that if someone is dieting and starts feeling weak and/or dizzy that it's because they're not eating enough. (Duh, you know?) But it could be something else and there is no way I could know.
If you have questions about whether your diet is medically, physically "safe", I'd ask the doctor. That's my advice, lol. Sorry, it's the best I can do.
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Thanks to everyone's help I appreciate it!
I will be sure to report on my progress throughout these next 6 weeks with updates on my diet intake and weight loss0 -
It's not six weeks. It's eight or nine.0
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GOAL:
Lose 10kg in 6 weeks & Get fit before Xmas!
Nope, nope, nope...too high, cut it in half at a stretch
PLAN:
* Eat 1800 calories/day for a 1000cal deficit.
* Morning Gym; burn 500cal
* After work Gym; burn another 500cal
* Excercise is another 1000cal deficit
Nope, nope, nope...500 cals in a gym is an hour intense cardio effort ...fuel your body or decimate your LBM and crash & burn
CALCULATION:
* 6 Days ON, 1 day OFF
* 12000 <> cal deficit/wk avg = 3kg/wk weight loss.
POSSIBLE? I believe so, SAFE? I'm not sure.
ABOUT ME:
Age: 32
Sex: Male
Weight: 103kg
Height: 196cm, 6ft 5"
IS MY PLAN SAFE? Will it work? I would appreciate some honest feedback please and any changes you recommend???
Do it properly
Christmas is not a target ...your entire life is a target1 -
This one post proves that you don't have enough knowledge on how the body works to attempt what you want to. I really think you should speak to your doctor as to net under 1500 calories a day for 6 weeks straight just doesn't sound safe to Me.0 -
A registered dietician would be more useful than a doctor.0
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What happens after Christmas? Does the world end?0
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UPDATE After 29 days (My 4 week progress):
Started at:
104.0kg
27.2 BMI
28.1% Fat
33.4% Muscle
Now:
100.1kg - 3.9kg Lost
25.8 BMI - 1.4 Loss
23.7% Fat - 4.4% Loss
36.3% Muscle - 2.9% Gain
I'm on target! Some drastic changes and results by Xmas!0
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