Ok, I got back into lifting and fitness at the start of February this year, was weight around 245 lbs, currently around 202 lbs, I have around 10-12 kgs to go (22-26 lbs) at least, i'm around 20 % BF give or take (probably give) , want to get to 10-12%. Age 46, height 5'11.
So now my plan, cut out alcohol, am allowing twice a week, 3 vodkas with a squeeze of lime and water only.
Water intake 5-7 litres (close to 2 US gallons) daily.
Diet will be based around 3J's Advanced MCT oil protocol, but with some carbs, will be targeting 40-50 grams of carbs with a refeed twice a week, was thinking Wednesday and Sundays for the refeed, will be targeting 100-150 grams of clean carbs. Might substitute some of the chicken breast with either whole eggs or whey, I really don't like chicken breast much.
So this will give me between 1700 and 2100 calories depending on what day of the week, protein will be 174-190 grams. Carbs will be from oats, humus, banana and whatever else I need to make up the calories.
Workouts, cardio 1 hour LISS 5-7 days a week, done in the morning
Lifting late afternoon
Mon-Back and Chest
Tues-Shoulders and Arms
Wednesday-Legs/Lower back
Thursday-Rest
Repeat, that should average 4-5 sessions per week.
How does it look?
So now my plan, cut out alcohol, am allowing twice a week, 3 vodkas with a squeeze of lime and water only.
Water intake 5-7 litres (close to 2 US gallons) daily.
Diet will be based around 3J's Advanced MCT oil protocol, but with some carbs, will be targeting 40-50 grams of carbs with a refeed twice a week, was thinking Wednesday and Sundays for the refeed, will be targeting 100-150 grams of clean carbs. Might substitute some of the chicken breast with either whole eggs or whey, I really don't like chicken breast much.
So this will give me between 1700 and 2100 calories depending on what day of the week, protein will be 174-190 grams. Carbs will be from oats, humus, banana and whatever else I need to make up the calories.
Workouts, cardio 1 hour LISS 5-7 days a week, done in the morning
Lifting late afternoon
Mon-Back and Chest
Tues-Shoulders and Arms
Wednesday-Legs/Lower back
Thursday-Rest
Repeat, that should average 4-5 sessions per week.
How does it look?