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How are these goals?


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Posted by: footballmaniac

I’m not really looking to get into bodybuilding at the moment. I’d just like to get down to a reasonable bodyfat %.

Goals: Lose as much bodyfat as possible,
BF% now: About 30%
Goal BF%: 10% or less
Weight now: 220 lbs
Gal weight: 175 lbs
Height: 5’ 10”- Yes I look really fat

Diet Overview

Macro% goals:
Protein: 30-35%
Carbs: 45-50%
Fat: 20%

Total Calories: Start out at 2300- Will adjust so that I only lose 1.5-2lbs per week to preserve as much LBM as possible.

Meals: 5
Bedtime snack: Protein and Good fats

Water: Try to drink 1-1.5 gal of water per day

Training Overview

Weights: 4-5 times per week

Cardio (I’m doing cardio to help burn more calories and also to build up some cardiovascular endurance, I sweat very easily and I attribute that to high BF% and poor cardiovascular health, I will also not be doing all of these from the start, I will gradually increase and add exercises):

Running: 4-5 times per week
Swimming: At least three times per week
Jumping Rope: 2-3 times per week

Sleep: Minimum of 7 hours, will aim for 8


Posted by: Malley

Looks ok, but dont do to much cardio to the point you burn yourself out. I would train with weights no more than 4 days and cardio no more than 3. Maybe 1 day after a weights session do some light cardio. And on 2 of your days off go with some high intensity cardio. Keep your meals at a minumum of 6 and be sure to include those good fats. You look like you got your things pretty well together. Are your reps going to be low, medium, or high?


Posted by: IainDaniel

Goals usually have a time frame. This is something that will probably takt 8months to a year of strict behaviour.

Your best bet would to make like 4 week periods of goals you want to achieve. Keeps the incentive high for a shorter period of time consitently.


Posted by: JimSnow

You can do it in a year, but you will not maintain that workload. You'll burn out... besides, it's too much. Scale that back.

I devide my "timeframes" by months, quarters and semi-annuals. Your workouts need constant adjustments. Besides, you need "little rewards" along the way for encouragement!


Posted by: footballmaniac

Yea I didn't really plan on doing 5 days of weights neway. I haven't really worked that out totally yet. And I think you guys think I'm gonna be doing way more cardio than I plan on. I only plan on doing 20 minutes HIIT running. 15-20 minutes swimming. And about 10-15 min of rope jumping and never all on the same day. I also want to maybe do some triathalon stuff after I get to my goal BF%, which like you said will probably be a year. Thanks.


Posted by: footballmaniac

Quote:
Originally Posted by IainDaniel View Post
Goals usually have a time frame. This is something that will probably takt 8months to a year of strict behaviour.

Your best bet would to make like 4 week periods of goals you want to achieve. Keeps the incentive high for a shorter period of time consitently.
Yea, those 4 week goals sound like a really good idea. Can I expect to have better fat losses during the initial start of the cut while my metabolism gets faster?


Posted by: IainDaniel

Quote:
Originally Posted by footballmaniac View Post
Yea, those 4 week goals sound like a really good idea. Can I expect to have better fat losses during the initial start of the cut while my metabolism gets faster?

Depending on what your diet has been leading up to this. I wouldn't expect an crazy fat losses initially. What you will see is loss in Water, account for big decreases in weight.



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