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After bulking from September till March I thought it would be a good idea to drop a bit of fat for summer. You need to work out your BMR (Basic Metabolic Rate), just search for BMR calculator on google. Now that I have that I can plan my meals accordingly, so I avoid high fat foods, have lots of high protein high carb meals like chicken sweet potato and veg. Should be aiming for roughly 3000kcal (+10%) on training days, 1755kcal (-35%) non-training?
I completely understand the use of the advice above, but I would worry that little progress would be made with 3000kcal.
No need to do cardio if you hate it so much (in fact, high intensity cardio is detrimental for muscle retention), I got to the state in my May 2011 shots (linked in my sig) with zero cardio, just brisk walking in the fasted state every other day for 40-60 minutes; and heavy intensity, low volume weight training 3 times a week for 30 minutes. If it is for fun then crack on, but seriously think about reigning in your cardio amounts then re adjust the formula above.
Carb and calories cycling on a low intensity program IS the optimal way to lose fat whilst retaining lean mass, heck, if you are anal with calories, you can even add strength or even *gasp*, mass!
The effect cycling carbs has (and somewhat calories), is to up regulate the 'master hormone' leptin, which in turn governs appetite and fat loss, it is proportionate to the amount of fat cells you hold, so the leaner you are the less leptin is circulating the body, meaning, calories and carb cycling is a MUST to retain lean mass and drop fat.


You are currently viewing our boards as a guest which gives you limited access to view most discussions and access our other features. I'm currently about 3-4 weeks through my diet and have gone from 72kg to 69kg (morning measurements). Then using the harris-benedict equation or equivalent, multiply your bmr by your activity level to work out your maintenance calories. This is where everyone has there own ideas, I personally aim for 200g of protein a day (1.2g of protein per lb of bodyweight). Although doesn't 338g carbs sound like a lot, considering I'll be doing this 5-6 days per week? That's at around 2100kcal per day, so surely 3000kcal on 5-6 training days per week would not allow me to lose any weight at all, and perhaps put it on..? My training is mainly free-weights for 5-10 reps, so this may not burn as many calories compared to an hour of cardio. For instance, it takes 2 seconds to eat 200 calories, but around 20-30 minutes running to burn 200 calories off, don't eat those extra calories in the first place and save yourself the effort, wear and tear (and thus reduced recovery rates, since you are consuming less calories than your body needs to maintain), this will also reduce risk of elevated cortisol and help to keep leptin and other hormones high (which are PARAMOUNT for fat loss and recovery).
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I train quite heavily 5-6 days a week and have begun to introduce small circuits to the end of my routines. As you want to decrease your weight you should subtract calories from that, most people go for 500 as that equates to 1lb a week decrease in weight.
I have also recently started playing squash for 40mins every couple of days, as I'm aware I need to do cardio but hate running etc.
You will need to keep an eye on that, not losing enough weight decrease the calories, much more than 1lb a week and some muscle will have been lost and you will need to increase them. If you have any problems with the registration process or your account login, please contact contact us.



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