A new nutrition and fitness plan and guide for the next 3 months with a pledge to update everyday for 1 month starting today until July 18th
Signed in honor.
Currently:
Weight: 180 lbs
Body Fat % - 20%
Lean - 144
Fat - 36 lbs
You have a BMR of 1932.7.
*1.2 for sedentary = 2319.24 cals/day to maintain
Water intake - <1 gallon/ day
Sweets - intermittently but I've recently cut out cookies, sugary snacks
My goals are as follows:
1) Aesthetics - I've always carried a lot of excess fat and I'd love to have a well defined 6 pack.
2) Abilities - 15 pullups, 20 diamond pushups, run at 7 mph for 20 mins, run 1 mile at 8 mph
Timeline - 90 days
Weight goal - 160 lbs (drop of 20 lbs)
BF % - 8%
Lean - 147.2 (gain of 3-4 lbs) not the main focus
Fat - 12.8 lbs (drop of 23.2 lbs) main focus here
Nutrition:
First off, I will be enacting intermittent fasting with a decreased eating window and 1 long fast/ week on Saturdays (starting after this Saturday due to me being home with family). The eating window is 12-5pm only.
Second to that, I will consume my macros in a way to maximize the burn off of the fat.
Online calorie intake to reach goals:
option - # cals/ day
Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories
<50 g carbs/ day = 200 cals
1.2 g protein per lb lean body mass = 147 * 1.2 = 180 g/ day * 4 cals = 720 cals
920 cals total, rest from fat
Total burn/ week = 2400cals * 7 days = 16800 cals
Total intake = 1800*6 days = 10800 cals
16800 - 10800 = 6000 cals or ~ 2 lbs/ week
Goals:
Monday April 29th - 177 lbs
Monday May 6th - 175 lbs
Monday May 13th - 173 lbs
Monday May 20th - 170 lbs
Signed in honor.
Currently:
Weight: 180 lbs
Body Fat % - 20%
Lean - 144
Fat - 36 lbs
You have a BMR of 1932.7.
*1.2 for sedentary = 2319.24 cals/day to maintain
Water intake - <1 gallon/ day
Sweets - intermittently but I've recently cut out cookies, sugary snacks
My goals are as follows:
1) Aesthetics - I've always carried a lot of excess fat and I'd love to have a well defined 6 pack.
2) Abilities - 15 pullups, 20 diamond pushups, run at 7 mph for 20 mins, run 1 mile at 8 mph
Timeline - 90 days
Weight goal - 160 lbs (drop of 20 lbs)
BF % - 8%
Lean - 147.2 (gain of 3-4 lbs) not the main focus
Fat - 12.8 lbs (drop of 23.2 lbs) main focus here
Nutrition:
First off, I will be enacting intermittent fasting with a decreased eating window and 1 long fast/ week on Saturdays (starting after this Saturday due to me being home with family). The eating window is 12-5pm only.
Second to that, I will consume my macros in a way to maximize the burn off of the fat.
Online calorie intake to reach goals:
option - # cals/ day
| #5 | 1800 calories-1850 (lightly active) | July 27, 2013 |
Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories
<50 g carbs/ day = 200 cals
1.2 g protein per lb lean body mass = 147 * 1.2 = 180 g/ day * 4 cals = 720 cals
920 cals total, rest from fat
Total burn/ week = 2400cals * 7 days = 16800 cals
Total intake = 1800*6 days = 10800 cals
16800 - 10800 = 6000 cals or ~ 2 lbs/ week
Goals:
Monday April 29th - 177 lbs
Monday May 6th - 175 lbs
Monday May 13th - 173 lbs
Monday May 20th - 170 lbs
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