Please critique my eating plan to get down to 10%BF.
Long time lurker on the forums but been a bit slack over the last few years with training and diet and trying to get back on track.
My parter and i are looking to get down to 10% and 15% BF, then work on putting on some good muscle growth.
I am 95kg at about 24%bf and she is 76kg at about 28% bf.
I put a plan together we have been using for the last week, creating a deficit of 500 cals for both of us per day. (I am lucky in that she is up for whatever so no hassle on adjusting the numbers or meals)
This puts me on approx 1766 cals per day, currently we are trying a 40:40:20 split of protein, carbs and fats.
Slowly getting back into the gym and doing at least 2-3 days lifting a week(strength 4x6), 2 HIT sessions and 2 lower HR cardio sessions.
I dropped down from 96kg to 81kg a couple of years back just by keeping cals below 1500 a day, no exercise, which took me about 10 weeks. But I want to maintain as much muscle as possible this time and finally the low BF.
Is the eating plan attached realistic method for for .05kg - 1.0kg of fat a week? (Partner’s is similar but she is on 1300cals a day).
I will monitor the weight and adjust accordingly if the weight is not coming off, but I am just trying to understand that best method to go about it, I have read some info on refeeding/carb cycling as well but haven’t got my head round it yet.
Also read a bit on intermittent fasting which may be another option and I am also thinking AM fasted cardio needs to be included.
Couldn’t insert the table so had to attach a gif file.
Thanks in advance!
post edited by Mej - 2017/03/17 17:10:06