Diet Advice for goals - Initial Target hit

traco

OK, good day today, weighed myself this morning and just under 95kg, that was my target for end of July!!. Delighted about that as when I started at start of Jan 1 2012, I was 108/109kg. Previous January when I started this journey knowing little or nothing about diet and fitness I was 119kg (no surprise there as I was ignorant to what I needed to so).:D

Now here's the question, I'm 6'4" age 39, training 3 times a week doing CF. I've been running on a daily calorie intake of around 2050, probably lower if you average it out. Theres a lot of bady fat gone but still some lingering around stomach and chest but massive improvement. My diet is good although it would be on the low carb side at sub 100g / day average. Splits would be around 35% protein, 15% carbs and 50% fat (good fats).

My base calorie needs wowould be aprox 2,800 per day excluding exercise requirements so I have been running on the high side of a deficit. 2,300 would have been more approriate.

Lifts of 3 x 5 are
DL 115kg (a relative newbie so technique is still developing and more a problem than the weight)
B Sqt 95kg without much problems
Cleans 57.5 kg (as deadlift)
Push press - haven't worked this but 47.5kg in 6 round metcons and form holds.

My upper body strength is crap, so for sets of 3:
push ups 8-10
Ring rows 10-11
Pull Ups unassisted 1-2

So
1: should I continue and try and burn as much of the remaining fat as possible until I start seeing abs and then shift to a building diet when bodyfat is right down. Rinse and repeat till whenever.

2: should I slow down on the weight loss, up cals to around 2,300 (I think I should still see fat loss in this region) in the hope of getting a little stronger and inmproving upper body strength and a bit more muscle.

Goals: See some abs, not necessarily a 6 pack, develop upper body and get bodyweight strong. BTW I have been getting stronger over the last months but wonder can I optimise it further.

Thanks

azzeretti

traco wrote: »

OK, good day today, weighed myself this morning and just under 95kg, that was my target for end of July!!. Delighted about that as when I started at start of Jan 1 2012, I was 108/109kg. Previous January when I started this journey knowing little or nothing about diet and fitness I was 119kg (no surprise there as I was ignorant to what I needed to so).:D

Now here's the question, I'm 6'4" age 39, training 3 times a week doing CF. I've been running on a daily calorie intake of around 2050, probably lower if you average it out. Theres a lot of bady fat gone but still some lingering around stomach and chest but massive improvement. My diet is good although it would be on the low carb side at sub 100g / day average. Splits would be around 35% protein, 15% carbs and 50% fat (good fats).

My base calorie needs wowould be aprox 2,800 per day excluding exercise requirements so I have been running on the high side of a deficit. 2,300 would have been more approriate.

Lifts of 3 x 5 are
DL 115kg (a relative newbie so technique is still developing and more a problem than the weight)
B Sqt 95kg without much problems
Cleans 57.5 kg (as deadlift)
Push press - haven't worked this but 47.5kg in 6 round metcons and form holds.

My upper body strength is crap, so for sets of 3:
push ups 8-10
Ring rows 10-11
Pull Ups unassisted 1-2

So
1: should I continue and try and burn as much of the remaining fat as possible until I start seeing abs and then shift to a building diet when bodyfat is right down. Rinse and repeat till whenever.

2: should I slow down on the weight loss, up cals to around 2,300 (I think I should still see fat loss in this region) in the hope of getting a little stronger and inmproving upper body strength and a bit more muscle.

Goals: See some abs, not necessarily a 6 pack, develop upper body and get bodyweight strong. BTW I have been getting stronger over the last months but wonder can I optimise it further.

Thanks

Eh, seems like your cutting a bit low to be honest. What sort body fat have you got on you (or to be exact what % lean muscle?). Why is the fat so high? I would raise up your intake to about 2400-2500 with close to 40-30-30 (ish). You want to keep as much muscle as you can (at all costs IMO - I'm sure you know why).

traco

azzeretti wrote: »

Eh, seems like your cutting a bit low to be honest. What sort body fat have you got on you (or to be exact what % lean muscle?). Why is the fat so high? I would raise up your intake to about 2400-2500 with close to 40-30-30 (ish). You want to keep as much muscle as you can (at all costs IMO - I'm sure you know why).

Thanks - should have clarified that I'm eating primal / paleo. The food breakdown was arrived at by setting protein at approx 1g/lb lean body mass, I don't know what my bodyfat is as those online calcs are now uselss and have me around 21 but I think 18% might be more accurate. I aim for around 180g protein, 80g carbs, therefore fat has to be 113g as per below to make up the balance of cals. Myfitness pal will only let you put in % so the odd numbers are its figures, generally I am there or there abouts.

These are numbers I've been running with for the last 4-6 weeks (working off 20% bodyfat) hence the question about altering and retuning.


g/lb body weight grams Cals/g Total Cals Protein 1.00 176.41 4.00 705.63 Fat 0.40 113.00 8.80 994.40 Carbs 0.70 78.00 4.00 312.00




Target Calorie intake to be safe and fit myfitness app 2,012.03
I think I'm retaining muscle but I'm not adding much if any, but I'm also not losing any. Probably had a low base to start to begin with so as its stands the new programme would have shocked the body enough to maintain and optimise what it has.

I'd like to think I could hit 12-14% and then reassess.

So should I push on as it is, keep cutting hit 12% for example then up eating volume to hit 15%, cut back and keep cycling like that? I reckon my ideal with my build would be about 95kg at 12-13%.

Health wise I feel fine, not hungary, not tired, no sugar cravings, getting fitter and while getting stronger the upper body stuff is very slow. As I'm a bit of a beginner this is new territory for me so just looking at the optimum suggestion to get where I want to be.

Hopefully that will give you a bit more back ground.

For Ref Friday food was, had a hectic day so had a bit extra almond butter:

Your Food Diary For:

Prev Friday May 4, 2012 Next

Breakfast Calories Carbs Fat Protein Spectrum - Organic Coconut Oil, 0.5 tbsp (14g) 60 0 7 0
Eggs - Fried (whole egg), 2 large 185 1 14 13
Pork - Fresh, loin, top loin (chops), boneless, cooked, broiled, 100 g 181 0 6 29
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426 1 27 42
Lunch Raw - Chicken Breast, 12 oz 282 0 4 56
Raw - Carrot, 2 Large 50 12 0 1
Home Cooked - Roast Parsnip, 65 g 55 27 1 2
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387 39 5 59
Dinner Generic - Sirloin Steak 170 g (6 oz), 425 g 500 0 30 58
Generic - Baked Jacket Sweet Potato, 226 g 103 47 2 5
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603 47 32 63
Snacks Compliments - Brazil Nuts, 6 whole 137 0 14 3
Nuts - Almonds, 10 almond 69 2 6 3
Generic - Pumpkin Seeds (Pepitas), Raw, Organic, 0.5 tablespoon 95 2 8 5
Value - Sunflower Seeds, 0.5 tbsp 23 1 2 1
Diamond of California - Shelled Walnuts, 6 pieces 75 3 15 4
Unknown - Pine Nuts, 0.5 tablespoon 53 0 5 1
Maranatha - Almond Butter (No Stir), 4 tbsp 380 14 32 12
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832 22 82 29
Totals 2,248 109 146 193
Your Daily Goal 2,030 76 113 178
Remaining -218 -33 -33 -15

Calories Carbs Fat Protein