First post but not really a newbie as my brother has been a member on here since 2005/2006... Thought it’s about time I should register my own account
I’ve been on a diet for around 4 weeks or so now, (I've been going to gym for past 6 months, but it has been inconsistent, these 4 weeks, however are going good so far) just wanted to make sure I’m on the right track, so would appreciate any input from you guys.
Goal is to lose body fat whilst retaining muscle or very minimal muscle loss... I think I’m around the 20% body fat, so there’s quite a bit to lose... Weight is around 190lbs
Here is my Diet and Workout schedule:
Monday – off Cardio optional
Tuesday – Shoulders, Triceps, Biceps
Wednesday – Cheat Day
Thursday – Power Workout
Friday – Off Cardio Optional
Saturday – Off
Sunday – Chest and Back
Diet, Low Carb Day
Low Carb day meals:
M1: 50g Oats + 1 Scoop Protein, 30-45 mins later 1 Fried Egg + 80g Beans (1MultiVit + BComplex+1 Fish Oil).
M2: 100g Chicken + 1 Tblspn Olive Oil + Salad + 1 Tblspn Peanut Butter
M3: Mixed Fruit + 1 Scoop Protein + (1 B Complex 30 min before training)
Gym – Usually 30 min Cardio as this is my OFF day Meal plan...
M4: PWO - Half Bagel + 2 Scoop Protein
M5: 150g Chicken + Salad
M6: 100g Chicken + 2 Tblspn Olive oil + Salad + 3 Tblspn Peanut Butter. (2 Fish Oil caps before bed)
Macros for low carb;
Total Calories: 2,295, Fat 110.9g, Carbs 81.3g and Protein 240.8g
Diet, Med Carb day
Med Carb day meals:
M1: 40g Oats + 1 Scoop Protein, 30-45 mins later 1 fried egg + 100g Beans+ (1MultiVit + BComplex+1 Fish Oil).
M2: 15g Raisin + 1 Scoop Protein
M3: 200g chicken + 200g Sweet Potatoes + Salad + (1 B Complex 30 min before training)
Gym – Weight train
M4: PWO – ½ Bagel + 2 Scoop Protein
M5: 100g Chicken + Salad
M6: 100g Chicken + Salad + 2Tblspn Olive Oil + 1 Tblspn Peanut Butter + (2 Fish Oil caps before bed).
Macros for low carb;
Total Calories: 2,472 Fat 98.8g, Carbs 133.3g and Protein 253.2g
I started around at 199 lbs and now weigh 193 lbs over three weeks (this was with 2,500 on low carb and 2,650Kcals on Med Carb days). Now I’m on the above (2,300 on Low carb and 2,500 on Med Carb).
I’m doing cardio post workout for no more than 20-25 mins, on the days OFF I’ll do cardio for 30 mins, or sometimes no cardio at all on OFF days...
I’m looking to follow this up until I lose the fat and look leaner, once this is done, I’ll be heading for a clean Bulk
So... , is this the most effective way to lose the fat? And should I be able to lose the fat by, say 8-12 weeks?
Is my approach to cardio right?