well...today was weight -in day and the results were total weight:69.1kg Fat mass: 9.3kg lean mass 59.8 bf% 13.5
as opposed to 3/sep= 66.9kg, 9.1kg, 57.8kg, 13.6%
22/aug = 67.7, 8.9, 58.8 13.2%
when seen from 22/aug to 3/sep (2 weeks time span) the picture is too confusing.......
so when i see it form 22/aug to today 18/sep (4 weeks) it looks like I gained 1 kilo of lean mass!! and 400gms of fat in 4 weeks!!... I think a kilo a month is more than I was hoping and Im very excited about it, i can finally see that hard work at the gym and out of the gym trying to figure out the training and the nutrition is paying off
I'm now ready to set up specific goals
ultimate goal is very modest...I wanna be 69kg 10%bf
For that goal from today i will have to loose 2.4 kg of fat and gain 2.4 kg of lean mass... i think 6 months is a realistic target?... is 6 months too little or too long?... can I say that I should aim to loose 400gms of fat a month and gain 400gms of muscle a month to reach goal in 6 months
For the last 2 weeks i was taking 3500 cals a day but giving that im putting on a lil bit of fat then I was thinking to take the following measures
increase 10 mins a week cardio to 1 hour in 3 x 20 mins sessions (HIIT)
to decreasse to 3300 cals on workout day and 2900 on rest days
somewhat like this 40% carbs 40% prot 20% fat
hopefully with those changes i will stop piling on fat nad start loosing without sacrificing muscle gains.... is that realistic?
I wanna set a realistic tand specific target I dont wanna aim for fiction nor do i want to underaim I wanna keep working really hard
thanx again
advice on nutrition
Moderators: Boss Man, cassiegose
- a water 5 reading would be handy as over half of your LBM wt would be water so it would give a clearer indication
- you can really only put on .4ish of a pd of actual muscle a week which is less 1/2 a kg (i think) so 1kg/month is a good result
- 6 months easy i'd think
- don't put numbers out there, play it by ear...some weeks you'll gain and some you'll lose and if you don't the rewuired amount then what??
- don't try too many changes at once as you won't know which one actually is doing the job for you so tyou might be increasing cardio or decreasing cal's when you don't need to...start with a 150 - 250 cal decrease on off days for now and see how that goes...don't decrease cal's for god's sake
- maybe time your meals better too...50% of carbs for the day post workout meal and the one following that (i do that)...30% for breaky and the rest spread evenly throughout other meals in the form of fruit, veg and salad
- you can really only put on .4ish of a pd of actual muscle a week which is less 1/2 a kg (i think) so 1kg/month is a good result
- 6 months easy i'd think
- don't put numbers out there, play it by ear...some weeks you'll gain and some you'll lose and if you don't the rewuired amount then what??
- don't try too many changes at once as you won't know which one actually is doing the job for you so tyou might be increasing cardio or decreasing cal's when you don't need to...start with a 150 - 250 cal decrease on off days for now and see how that goes...don't decrease cal's for god's sake
- maybe time your meals better too...50% of carbs for the day post workout meal and the one following that (i do that)...30% for breaky and the rest spread evenly throughout other meals in the form of fruit, veg and salad