I would like to start out and thank you people in these forums.
Although I have seldomly post here, I have lost over 70 pounds in the last 2.5 years in which I have been reading these forums and a total of 140 pounds in the last 8 years.
I am currently 5'11", 188 pounds, and ~14 - 15 % BF and have had my eyes set on a goal for a long time to get down to 8 to 10 % BF.
However, I just recently changed jobs and now have a job that required me to walk around on a 50 acer lot (I estimate 3 to 5 miles per day). Beucase of the change I considered that I would need to do less cardio per week. I went from 2 X 20 min HIIT sessions per week + 2 X 45 min jog sessions per week to only 2 x 20 min HIIT sessions per week. I still do the same 4 day P/RR/SHOCK routine + 2 days of abs/calfs for 6 total days in the gym.
In my first month on the job I lost 4 pounds with no diet change (~2,000 cal/day Mon-Fri; Refeed Saturday; 2,400 cal/day Sunday for Leg Day).
However, since I have not done a solid cut in a few months, two weeks ago I decided to try a 3 week ECA cut. I am currently 10 days in this cut and have droped 8 pounds on my normal diet routine as stated above. Below is a good represenative example of one days food for me based on my current 1,900 calorie intake cut diet (Mon-Fri, still stick to same Sat and Sun diets):
Meal 1
12 oz Skim Milk
ON Whey
1 Green Apple
CALS 310 Protien 35 Carb 40 Fat 0
Meal 2
ON Whey
1/2 Old Fashion Oats
CALS 325 Protien 40 Carb 31 Fat 2
Meal 3
6 oz Chicken
5 Servings Veggies
5 Fish Oil Pills
CALS 310 Protien 46 Carb 25 Fat 6
Meal 4 (Pre Work Out)
1 Can Tuna
5 Fish Oil Pills
Salad with a Vingerette Dressing
CALS 360 Protien 35 Carb 2 Fat 24
Meal 5 (Post Workout)
12 oz Skim Milk
ON Whey
CALS 305 Protien 47 Carb 23 Fat 0
Meal 6
1 cup of 2 % Cottage Cheese
10 Fish Oil Pills
CALS 300 Protien 31 Carbs 8 Fat 14
Total CALS 1900 Protien 233 (49 %) Carb 125 (26 %) Fat 46 (42 %)
I also drink a good 1.5 gallons per day of water.
Now my main concern/question here is that to me 8 pounds in 10 days is alot of weight (could be water I suppose) and I want to get to a lean 10 to 12 % BF the right way.
I was thinking that I may need to up my carb intake pre and post workout and get my total calories up to 2,200 per day.
But I did want to hear from you guys on how I should improve my above diet and possibly my workout routine. I am afraid that I might be losing to much muscle or doing something wrong.
I am looking slightly leaner, but when I take my BF measurment by tape or caliper it doesnt seem to change much and ALWYAS ranges from 14 to 17 %, especally since I started this job. I do know that this can vary yadda yadda yadda, but it always trends to losing more muscle than fat over time.
I would really appricate any comments, thanks for everything.
Although I have seldomly post here, I have lost over 70 pounds in the last 2.5 years in which I have been reading these forums and a total of 140 pounds in the last 8 years.
I am currently 5'11", 188 pounds, and ~14 - 15 % BF and have had my eyes set on a goal for a long time to get down to 8 to 10 % BF.
However, I just recently changed jobs and now have a job that required me to walk around on a 50 acer lot (I estimate 3 to 5 miles per day). Beucase of the change I considered that I would need to do less cardio per week. I went from 2 X 20 min HIIT sessions per week + 2 X 45 min jog sessions per week to only 2 x 20 min HIIT sessions per week. I still do the same 4 day P/RR/SHOCK routine + 2 days of abs/calfs for 6 total days in the gym.
In my first month on the job I lost 4 pounds with no diet change (~2,000 cal/day Mon-Fri; Refeed Saturday; 2,400 cal/day Sunday for Leg Day).
However, since I have not done a solid cut in a few months, two weeks ago I decided to try a 3 week ECA cut. I am currently 10 days in this cut and have droped 8 pounds on my normal diet routine as stated above. Below is a good represenative example of one days food for me based on my current 1,900 calorie intake cut diet (Mon-Fri, still stick to same Sat and Sun diets):
Meal 1
12 oz Skim Milk
ON Whey
1 Green Apple
CALS 310 Protien 35 Carb 40 Fat 0
Meal 2
ON Whey
1/2 Old Fashion Oats
CALS 325 Protien 40 Carb 31 Fat 2
Meal 3
6 oz Chicken
5 Servings Veggies
5 Fish Oil Pills
CALS 310 Protien 46 Carb 25 Fat 6
Meal 4 (Pre Work Out)
1 Can Tuna
5 Fish Oil Pills
Salad with a Vingerette Dressing
CALS 360 Protien 35 Carb 2 Fat 24
Meal 5 (Post Workout)
12 oz Skim Milk
ON Whey
CALS 305 Protien 47 Carb 23 Fat 0
Meal 6
1 cup of 2 % Cottage Cheese
10 Fish Oil Pills
CALS 300 Protien 31 Carbs 8 Fat 14
Total CALS 1900 Protien 233 (49 %) Carb 125 (26 %) Fat 46 (42 %)
I also drink a good 1.5 gallons per day of water.
Now my main concern/question here is that to me 8 pounds in 10 days is alot of weight (could be water I suppose) and I want to get to a lean 10 to 12 % BF the right way.
I was thinking that I may need to up my carb intake pre and post workout and get my total calories up to 2,200 per day.
But I did want to hear from you guys on how I should improve my above diet and possibly my workout routine. I am afraid that I might be losing to much muscle or doing something wrong.
I am looking slightly leaner, but when I take my BF measurment by tape or caliper it doesnt seem to change much and ALWYAS ranges from 14 to 17 %, especally since I started this job. I do know that this can vary yadda yadda yadda, but it always trends to losing more muscle than fat over time.
I would really appricate any comments, thanks for everything.
