2 Post(s)Gender: MaleGoal: Lose FatDate Joined: August 8, 2018
Posted
Hi Community!
I joined because I've been following Scott for a while and need support/motivation/accountability on my transformation. I'm pretty skilled at fitness and have been doing it forever - but alas, you know how life gets. Cheer me on! I'm going to document everything on here to hold me accountable.
STATS:
40 yr old
165 lbs
5' 9.5"
12% body fat
GOALS:
8-9% body fat
6 weeks
Maintain as much muscle as possible while getting shredded
***SCOTT if you have any tips on this LMK***
DIET: Per Scott's Calculator - selected "Rapid Fat Loss" and "3-5 workouts per week" even though I workout more
2150 calories. 160g Protein / 160g Carbs / 95 Fats
WORKOUT:
Lift heavy (6-8 rep range) 5 times per week/1 bodypart per day (chest, back, shoulders, legs, arms - throw abs in there a couple of days at end)
Cardio for 15 min at end of each session
Here are photos - cheer me on guys!
7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008
Your plan sounds good mostly! Just a couple of things...
Going for rapid fat loss might mean you risk losing more muscle. You'll be in a 500 calorie deficit, which isn't really bad, but you say you're working out more times than what you put into the calculator.. which might mean you end up being in a deficit of more than 500 calories. Best to stick between then 250-500 calorie deficit range for good, consistent fat loss, while not sacrificing too much muscle.
Also, I think it would be helpful if you got a bit more protein. Aim for 1.2g - 1.5g protein per pound of lean bodyweight when cutting. For you, that would be more like 175g - 215g.
Are you going to be doing HIIT cardio after each session? Probably don't need it that often. Doing it 3 times a week would be more than enough, maybe every other day?
That being said, you CAN do cardio every day if you want, but again, it will probably mean you need a few more calories so your deficit isn't too big.
Need 1 on 1 coaching? Send me a direct message to learn more!
2 Post(s)Gender: MaleGoal: Lose FatDate Joined: August 8, 2018
Posted
Got it Scott and thank you!!!
UPDATED MACROS:
2400 cals (250 cal deficit)
210P / 180C / 93F
UPDATED WORKOUT: -Lift heavy classic bro split (5x/wk)
-HIIT cardio 3 times per week
Thanks!! I'll keep posting weekly photos.
7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008
And then remember, if you do hit a plateau but don't want to reduce calories straight away, that's when you could add in another day or 2 of cardio so that you can keep losing weight on the same number of calories.
Look forward to seeing your progress! 💪🙌
Need 1 on 1 coaching? Send me a direct message to learn more!
2.6K Post(s)Gender: MaleGoal: BodybuildingDate Joined: October 10, 2013
Posted
Any updates yet?
34 years of lifting and nutritional experience and resident "old man" :-)
MS Athlete and past Super Hermanite since 2013.