Ok so after huge progress on my health and fitness I found myself treading water for the last 3-4 months largely because I have been getting lax on myself(although I have not actually gained weight just maintained).

I have now reached a point where I have deicide that I am going focus myself and reach my target of 12-14% Body fat.

I had a Bodystat scan done yesterday and my current stats are:
Lean Weight: 187
Fat Weight: 46.5
Bodyfat: 27%

I am going to start a new regime to reach my goal which will include following a 5 meal a day diet plan and gym 3 times a week.

I want some accountability so I am going to post up weekly reports on here and then in 5 weeks when I have the scan done again I will post the results!

One big part of this which I hope will help my game is I will not be drinking any alcohol for the next 5 weeks but still intend to go out gaming.

Raven

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We can say that this is a ideal fitness plan.

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what all do you plan on doing in the gym. saying to go is one thing but the exercises, reps, sets all that comes into consideration

Congrats dear. It is really appreciable and nice. I think that you will be done a great job if you follow that plan. Just take care of your diet and also try to eat low fat and carbs.

Thanks for sharing this useful fitness plan. I’ll going to try for a month and send a feedback.

For weight loss, I have only a word, perseverance, not overeating.

take some diet pills

For losing body fat try high intensity interval training. Also its scientifically proven more full body movements burn excess fat.

Some members suggest interval training and diet. I agree.
Try to keep yourself full with lots of foods that will cure your hunger but are not high in calories.
You can eat three cucumbers which is equal to a handlful of potato chips--See the point.

I love the combination of lifting weights--switching between set of say arms and legs or whatever without giving myself a break. It gives you a cardio work out and also strength training. I think that strength training really boosts your metabolism because your body is always working to repair itself, unlike cardiovascular as much.

thanks fro sharing the new information and your plan. i am actually searching for such things a few days. and i think i am having one now.

Such a nice discussion guys.Exercise and healthy foods are very important to improve health and fitness. Go for running, walking at least 30 to 45 minutes in a day. Practice push ups, bench press, chair squats, cable stretching and band resistance. It make strong bones and muscles, boost energy, improve physical performance, improve heart functions and mental health and give you fit body.

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Extreme cuts are a pain to get used to produce rapid results
you mentioned you weighed something around 220lbs im not sure but im not going to check so thats what i gonna work with.

Establish your BMR. BMR is your basal metabolic rate or the rate at which your body burns calories at rest. Its also the starting point of your calories which you will adjust to cut down....so to make it easy im not going to explain it but if you have a slow metabolism multiply your weight by 14 and if you have a fast metabolism multiply by 16.

If you are 27% fat then chances are you have a slow metabolism so 220x14=3080 calories is your bmr that means you can eat upto that amount and if you are moderately active you wont change much in weight if you eat less then you loose weight if you go over then you gain weight.

Extreme weight loss involves cutting down calories by 2 so 3080/2=1590 calories that is how much you can eat per day. At that rate you can expect to lose 1lb of pure fat not weight its easy to lose weight simply dont drink liquids and dehydrate yourself and walla youre down 5lbs, fat is a little more resilient.


Now cutting down fast involves a cutting down carbs, I can go into why but the basis of biology you would need to understand are a little complicated and i dont expect you to keep up with me so im not going to explain it if you wish to know you can contact me.

1 gram protein=4calories
1 gram carbs=4calories
1 gram fat=9calories

You will now set your total carbs to 20% of you cutting calories in this case 1590*.2= 318 calories from carbs

Now you will set your protein to 1gram per lean bodyweight you said was 187, so 1 gram of protein has 4 calories so 187*4= 748 calories from protein

So far we have 748 from protein and 318 from carbs which adds up to 1066 calories. Fat will be used to fill in the rest its important to note that good sources of fat actually have a profound impact on fat loss and enhance it tremendously, good sources include fish oil, avocados, wide variety of nuts, whole eggs, coconut oil, olive oil etc.

1590-1066=524calories from fat
524/9=58 grams of fat
318/4=80 grams of carbs
748/4=187grams of protein

if split up into 4 meals a day thats
14 grams of fat
20 grams of carbs
47 grams of protein

sample meal
2 whole chicken breast
2 slices of ezekiel bread
2 teaspoon of almond butter

or

11 egg whites
2 slices of cheese
1 slice of whole grain toast