Thread: Fat Lose Formula?

6'3
270 TBW
25% BF
205 LM
BMR @ 205LM = 2900 cals per day (Based on some online cals and BB.com articles)
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GOAL drop 10% BF (How ever long it takes )

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I Lifting 5 days a week for 1hr ...

I Do cardo for 30mins 4 days a week ....

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The Fat Loss model I am follow is as follows :

Calorie Deficit Per Day X 7 Days = Weekly Calorie Deficit

Weekly Calorie Deficit / 3500 Calories = Pounds Per Week Lost

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so ....

2900 BMR @ 205 lb Lean Mass on a 1970 cal a day plan = about 1000 cal deficit per day.

Which should work out to be ....

1000 calorie deficit X 7= 7000 calories = about 2 pounds per week


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Here is my current meal plan ... Does it look good for "Fat Lose" ... I know it could use more Protein to build mass ... However I want to focus on getting

my fat off first and then building up good lean muscle mass. I knmow this looks good on paper and fat lose is not an exact science ... but I need a scale to measure my goals. Thanks!!!!


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Meal 1: Breakfast
3 Ounces Chicken
2 Slices wheat toast
4 Egg whites
1t Vegimite


Meal 2: Midmorning Snack
6 Ounces Tuna
1/4c Almonds


Meal 3: Lunch
6 Ounces Chicken
1c Mixed vegetables


Meal 4: Pre Workout Shake
1 Whey Protein/Oatmeal Shake (mixed with Water)


Meal 6: Post Workout Dinner
6 Ounces Chicken
1 Sweet potato
1c Mixed vegetables


Meal 7: Bed Time Snack
6 Ounces Chicken


Olive Oil/Omega butter for cooking
3T Daily
6 Fish oil
2 Flax Seed oil



CAL:1970
FAT:50g
PRO:257g
CARB:83g

Work out schedule --------------------->
MONDAY -- CHEST/TRI
Flat Bench Press
Incline Bench Press
CG Bench Press
DB Flat Bench Press
Incline DB Flyes
Lying Tri Press
Rope Pull Downs
Dips
MH Tricep Extensions
30 CARDIO

TUESDAY -- BACK/BI
Deadlifts
Hammer Strength Lat Rows
WG Lat Pulldowns
Shrugs
T-Bar Rows
Preacher BB Curls
Incline Alt DB Curls
DB Hammers
BB Curls
Pull Ups
30 CARDIO

WENSDAY
REST

THURSDAY -- CHEST/TRI
Flat Bench Press
Incline Bench Press
CG Bench Press
DB Flat Bench Press
Incline DB Flyes
Lying Tri Press
Rope Pull Downs
Dips
MH Tricep Extensions
30 CARDIO

FRIDAY -- BACK/BI
Hammer Strength Lat Rows
WG Lat Pulldowns
Shrugs
T-Bar Rows
Preacher BB Curls
Incline Alt DB Curls
DB Hammers
BB Curls
Pull Ups
30 CARDIO

SATURDAY -- LEGS/SHD/ABS
Squats
Leg Ext
Overhead Shoulder Press
Smith Upright Row
Arnold DB Press
DB Lateral Raises
ABS

SUNDAY
REST

Man your all messed up.

1) 1900 calories is way to low @ 270 lbs. start your calorie intake around 3500 and after you stop losing drop it 200 a week. Try to stay above 2750-3000 a day after a couple of weeks. You'll need the energy to train.

2) way to much volume for anyone especially someone trying to cut.
2a) Mon: Chest, delts and Tri's
2b) Wed: quads, Hams and Calves
2c) Fri: Back and Bi's
2d) Tues and Thurs: Abs if desired
2e) Tues, Thurs and Sat: Cardio
Note: You can do cardio everyday if you want except for leg day