PDA

View Full Version : 194lbs... 30lb shred in 13 weeks....



Turbo
02-20-2008, 01:12 AM
A month ago I was about 205lbs at 6'1", about 12% bodyfat, decently muscular... I'm cleaning up/keeping track of my diet (still ate very clean before but didnt keep track of calories) and added cardio...

I'm about 194 now and I need to be down to 165 by the end of MAY. That leaves about 13 weeks... Which makes about 2.3/lbs a week. I wish to retain as much muscle as possible while doing 5 days a week of cardio/weights.

Right now I'm eating between 1500 and 2000 calories a day. Yesterday:

Oatmeal w/whey

Chicken/Salad/Beans/Brown Rice (Serving for Lunch and a serving for dinner)

Couple whey shakes.

I'm keeping tally with Fitday....

Protein: 40%
Carbs: 40%
Fats: 20%

I'm also looking for a supplement like Animal Cuts/ Pak to help with the vitamin aspect, but I'll post on the other forum. Maybe creatine to keep some muscle?

I DO NOT want to go into starvation mode. I know 1500-2000 calories does not seem like a lot. I'm eating probably 40% less in calories as I was before. What do you think? I need 2.3lbs a week!

:ninja:

The Bran Man
02-20-2008, 08:27 AM
A month ago I was about 205lbs at 6'1", about 12% bodyfat, decently muscular... I'm cleaning up/keeping track of my diet (still ate very clean before but didnt keep track of calories) and added cardio...

I'm about 194 now and I need to be down to 165 by the end of MAY. That leaves about 13 weeks... Which makes about 2.3/lbs a week. I wish to retain as much muscle as possible while doing 5 days a week of cardio/weights.

Right now I'm eating between 1500 and 2000 calories a day. Yesterday:

Oatmeal w/whey

Chicken/Salad/Beans/Brown Rice (Serving for Lunch and a serving for dinner)

Couple whey shakes.

I'm keeping tally with Fitday....

Protein: 40%
Carbs: 40%
Fats: 20%

I'm also looking for a supplement like Animal Cuts/ Pak to help with the vitamin aspect, but I'll post on the other forum. Maybe creatine to keep some muscle?

I DO NOT want to go into starvation mode. I know 1500-2000 calories does not seem like a lot. I'm eating probably 40% less in calories as I was before. What do you think? I need 2.3lbs a week!

:ninja:

Can you tell me why the hell you would want to be 6'1 165?

Stumprrp
02-20-2008, 08:51 AM
i was thinking the same thing, guys that are 5'8 are small at 165

The Bran Man
02-20-2008, 09:47 AM
i was thinking the same thing, guys that are 5'8 are small at 165

:evillaugh: yeah not getting this at all

Brad263
02-20-2008, 09:55 AM
6'1" 165 was what I weighed before I started working out when I was a twig. Believe me 6'1" 165 is very skinny!!

bjohnso
02-20-2008, 10:01 AM
You going into the military?

hintsas5
02-20-2008, 10:54 AM
A month ago I was about 205lbs at 6'1", about 12% bodyfat, decently muscular... I'm cleaning up/keeping track of my diet (still ate very clean before but didnt keep track of calories) and added cardio...

I'm about 194 now and I need to be down to 165 by the end of MAY. That leaves about 13 weeks... Which makes about 2.3/lbs a week. I wish to retain as much muscle as possible while doing 5 days a week of cardio/weights.

Right now I'm eating between 1500 and 2000 calories a day. Yesterday:

Oatmeal w/whey

Chicken/Salad/Beans/Brown Rice (Serving for Lunch and a serving for dinner)

Couple whey shakes.

I'm keeping tally with Fitday....

Protein: 40%
Carbs: 40%
Fats: 20%

I'm also looking for a supplement like Animal Cuts/ Pak to help with the vitamin aspect, but I'll post on the other forum. Maybe creatine to keep some muscle?

I DO NOT want to go into starvation mode. I know 1500-2000 calories does not seem like a lot. I'm eating probably 40% less in calories as I was before. What do you think? I need 2.3lbs a week!

:ninja:


205 at 12% bf? why are u waisting all ur hard work? keep the weight on.

brihead301
02-20-2008, 11:03 AM
^^^^Yes, I'm with stupid up there..

Turbo
02-20-2008, 12:30 PM
Its my second round at Marine Corps Officer Candidates School. I was 165 when I left the first time... I have to be as fast/in that shape/weight when I go back.

Now back to the point...

Turbo
02-21-2008, 01:01 PM
bumppp????

deeder
02-21-2008, 01:10 PM
Why not keep some of the weight you've worked so hard for and come in faster and stronger than when you left last time?

Turbo
02-21-2008, 01:20 PM
Its all about the weight on the joints.

T FLEX
02-21-2008, 11:52 PM
Screw the Marine Corps and get big! :p

Turbo
02-22-2008, 03:08 AM
Lol. Max weight at 73" is 207.

caseymajor
02-22-2008, 05:37 AM
max weight at 73" is 207 and you want to get down to 165 you will be skin and bones. You know it is possible to come in heavier/faster/stronger and not lose all your progress in the gym that you worked so hard for. You said weight on the joints right? so you think losing all that weight will help you with your joints, it might make it worse because you are depriving your body of all the nutrients that your body needs. If I was you just keep doing what you are doing and don't aim for 165 because that is just way to low for how tall you are. Can't believe Marines would even take a stick figure:)

blasphemy
02-22-2008, 11:30 AM
A month ago I was about 205lbs at 6'1", about 12% bodyfat, decently muscular... I'm cleaning up/keeping track of my diet (still ate very clean before but didnt keep track of calories) and added cardio...


So if you are 12% body fat at 205 you have 24.6 lbs of fat (.12*205) Which means at 180.4 lbs you would be theoretically 0% body fat if you lost no muscle. You think you can get to 165? I think you were either at a body fat percentage a lot higher than 12%, or your crazy.

deeder
02-22-2008, 12:27 PM
So if you are 12% body fat at 205 you have 24.6 lbs of fat (.12*205) Which means at 180.4 lbs you would be theoretically 0% body fat if you lost no muscle. You think you can get to 165? I think you were either at a body fat percentage a lot higher than 12%, or your crazy.

He's just going to drop a crapload of muscle mass.

Turbo
02-22-2008, 12:32 PM
Yea some muscle is going to have to go. An optimal ratio of muscle to fat is what I'm after in the weightloss. In that case, 1500-1800 calories good enough to avoid starvation mode? I need to lose 2.3 lbs a week, which is about 8000 calories per week. Divided by 7 days a week and it comes to a calorie deficit of 1150 a day. I normally eat about 2500-2800. Subtract 1150 and you get some where in the 1500-800 range.

Sound reasonable?