Fat Lose Formula?

[jbod]

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

 

[Tough Old Man]

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