i was going to use Some AS to get my muscle up and fat down, i have Eq but after following the boards i decided to hit genetic potential first and learn how to manipulate my nutrients first so when i hit some gear i am good to go so here it is lend a hand please an i on track . my goal is fatlossHello, I went and got my bf% done so I can adjust my calories more efficiently.Things slowed down i am not loosing
My goal is to get down to 14% bf.
I weigh 208. my bf% is 22%, wow reality check. thought it was 16-17 yeah right
So I did the math does this look right.
Lean BM is 162 lbs
Estimated BMR is 1959
TDEE is 3037
Need for weight loss is 2537.
I must admit I have only been eating 2300 cal a day which I am sure slowed down my weight loss and hitting the gym hard.
does my math look right.
How much bodyfat would I have to lose to hit 14%, i have it calculated at 15 pounds of fat need to go. I am no good at math, here is my diet i will be following for the next bit with caloric adjustments as weight comes off. help me out guys
my revised diet numbers are as follows weight 208 bf 22%
i eat 6xs a day , 1 gallon of h20,
daily calories for fat loss will be 2537cal
i will be going with 55/30/15
carbs per day 1395/6 = 232cal/carbs58g/meal
protein 761cal/day 127cal/meal or 32grams/meal
fat 381/day 64cl/meal or 7grams/meal
am cardio Heart rate 126/bpm 1 hitt session
weights will be 1 body part per day hard and heavy each part once per week, these are my new adjustments how do we look.
also i find it easier to use shakes for 3 of my meals , any issue with that or is it a bad idea, thanks for all your help and patients with me, i wont waste your advice i need to reach my goal
