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Hot!Please critique my eating plan to get down to 10%BF.

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Mej
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2017/03/17 17:02:16 (permalink)

Please critique my eating plan to get down to 10%BF.

Hi,
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 95.6kg at about 24%bf and she is 76.8kg 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 - 2017/04/05 14:18:58

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#1

7 Replies Related Threads

    gingernut
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    Re: Please critique my eating plan to get down to 10%BF. 2017/03/17 19:58:21 (permalink)
    I've not looked at your plan yet, I can say that both kcal targets sound low for the start of a weight loss plan. 

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    #2
    Mej
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    Re: Please critique my eating plan to get down to 10%BF. 2017/03/27 19:02:19 (permalink)
    to update, seems to be going pretty well so far. 2 weeks in I am 2.2kg down and my other half is 1.5kg down. (I understand a lot of the intial loss can be water retention).
     
    I started IF last week limiting eating between 1.00 p.m. to 10.00 p.m. as this works best for me. So far no issues.
     
    Currently trying to fit in 3 x 60min steady state cardio sessions and a couple of HIT sessions a week and 2-3 lifting days in the evening.
     
    Allowing one bad meal at the weekend.
    #3
    Mej
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    Re: Please critique my eating plan to get down to 10%BF. 2017/06/05 11:42:39 (permalink)
    to update, it has been going reasonably well so far. 12 weeks in I am 11.3kg down, 4 inches off my wasit and my other half is 7.3kg down and has dropped two dress sizes.
     
    We have both been doing IF 7 days a week, limiting eating between 1.00 p.m. to 10.00 p.m.
     
    Had a few bad weekends, mostly Alcohol (stag-do!) but just try to get back on it asap after. 
     
    Currently looks like below, which works out about 2000cals, 198g Protein, 38g Fat and 188g Carbs.
     
    Meal 1
    Bananas 107g avg
    Whey Protein 30g
    Tesco Mixed Berry 120.00g
    Flaxseed Ground 11g
    Almond Milk Original 200ml
    Oats Ground 40g
    Kale 40.00g
     
    Meal 2
    Chicken Breast 100g
    Basmati Rice 40g
    Salad Cream 20g
    Eggs 50g
    avg salad weight
    Spring Onions 25g
    Lettuce 50g
    Peppers 50g
    Cucumber 50g
    Baby Tomato 50g
     
    Meal 3
     
    Chicken Breast 150
    Salad Cream 20g
    avg salad weight
    Spring Onions 25g
    Lettuce 50g
    Peppers 50g
    Cucumber 50g
    Baby Tomato 50g
     
    Meal 4
     
    Bananas 107g avg
    Whey Protein  30g
    Tesco Mixed Berry 120g
    Flaxseed Ground 10g
    Almond Milk Original 200ml
    Kale 40g
     
    Meal 5
    Quark 250g
    Pineapple Chunks 100g
     
    Snacks
    Black Coffee 400
    Semi Skimmed Milk 100
     
    Black Coffee 400
    Semi Skimmed Milk 100
    post edited by Mej - 2017/06/05 11:48:27
    #4
    Brett
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    Re: Please critique my eating plan to get down to 10%BF. 2017/06/05 15:21:22 (permalink)
    Well done on the weight loss mate! Almost 1kg per week! Nice sensible, sustainable goal. 
    #5
    Mej
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    Re: Please critique my eating plan to get down to 10%BF. 2017/06/06 06:06:49 (permalink)
    Brett
    Well done on the weight loss mate! Almost 1kg per week! Nice sensible, sustainable goal. 


    Thanks mate, about half way to my weight goal now, although i think the next 11kg may take a bit longer.
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    Johnbd1985
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    Re: Please critique my eating plan to get down to 10%BF. 2017/07/02 22:20:17 (permalink)
    It looks pretty good, just got to stick to it. Only thing I notice is make sure your pineapple chunks don't come in heavy syrup. 
    #7
    Mej
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    Re: Please critique my eating plan to get down to 10%BF. 2017/07/31 10:37:10 (permalink)
    to update, had a bad 2-3 end of June/early July, gained 2kg on a 2 week holiday (got 2 heavy gym sessions in and a lot of walking though).
     
    Back on track and have lost it again now so just coming up on 13kg total loss since 10th March. (20 Weeks) According to the bodytrax machine at the gym im sitting at around 16.3% BF (not sure on the accuracy of these though).
     
    I want to hit the 75kg by the end of the year (21 weeks left). Hopefully closer to 73kg, which i think should be around where i need to be for 10% BF - Might stick some progress pics up when i finally get there.
     
    Currenlty doing 2 days a week in the gym with weights at the moment, some walking where i can but have sprained my MCL, so had to slow on the more intense cardio. Going to try and get back to 2-3 HIIT sessions a week, with 2-3 weight sessions.
     
    Not sure if it is related to all this but my sleep has not been great, averaging 6-7 hours a night for the last few months, going to try and increase it a bit if i can.
     
    Still doing IF 7 days a week, limiting eating between 1.00 p.m. to 10.00 p.m. Have kept on this since March and like it very much.
     
    Diet has modified a little, looks more like 50, 20, 30, split of Protein, Fat and Carbs.  Works out about 1816cals, 214g Protein, 34g Fat and 144g Carbs.-
     
    Meal 1
    Bananas 107g avg
    Whey Protein 30g
    Tesco Mixed Berry 120.00g
    Flaxseed Ground 11g
    Almond Milk unsweetened 200ml
    Oats Ground 10g
     
    Meal 2
    Chicken Breast 150g
    Salad Cream or BBQ Sauce 20g
    Eggs 50g
    avg salad weight
    Spring Onions 25g
    Lettuce 50g
    Peppers 50g
    Cucumber 50g
    Baby Tomato 50g
     
    Meal 3
     
    Chicken Breast 150
    Salad Cream or BBQ Sauce 20g
    avg salad weight
    Spring Onions 25g
    Lettuce 50g
    Peppers 50g
    Cucumber 50g
    Baby Tomato 50g
     
    Meal 4
     
    Chicken Breast 150
    mixed vegetables - 200g
    Brocilli - Lots!
    Low salt chicken gravy - About 50kcals
     
    or
     
    Bananas 107g avg
    Whey Protein  30g
    Tesco Mixed Berry 120g
    Flaxseed Ground 10g
    Almond Milk unsweetened 200ml

    Meal 5
    Quark 350g
    Pineapple Chunks 100g
     
    Snacks
    Black Coffee 400 x 5-6
    Semi Skimmed Milk 100ml once a day



     
    post edited by Mej - 2017/07/31 10:40:58
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