Do Freeletics. It's 105 days and extremely difficult but definitely worth it. I've done it and still doing it, with amazing results.
Krusyos' 90 Day Challenge
I made the same decision as you a couple days ago except that I bit the bullet and hired a personal trainer. It's a 3 month package deal that comes out to roughly 100USD/hr.
I meet w/him 3-4x a week at his gym and mealplans are included. It's been great so far because he's corrected all of my bad postures/forms already and we've ironed out a realistic mealplan I could stick to and not get sick of.
As far as I can see with your mealplan, though, (in comparison to the one I got), your macros are not in good shape at all:
That's a total of ~1100 calories. That doesn't seem sustainable or like a good idea. I'm 3 inches shorter and 35 lbs lighter than you and my trainer has me on:
Protein: 180g
Carbs: 250g
Fat: 65g
Calories: 2305
You have to ease your body into the changes. If you have no idea what you're doing, stick to the safe side and don't make any extreme changes. Overtraining will kill all of your gains and possibly your motivation as well.
I'd be happy to share my PT experiences with you since we're both in the same boat.
I meet w/him 3-4x a week at his gym and mealplans are included. It's been great so far because he's corrected all of my bad postures/forms already and we've ironed out a realistic mealplan I could stick to and not get sick of.
As far as I can see with your mealplan, though, (in comparison to the one I got), your macros are not in good shape at all:
Quote: (02-05-2015 09:25 AM)Krusyos Wrote:
Does this look ok to you guys for cutting?
Protein: 146 g
Carbs: 61
Fat: 40
Sugar: 21
That's a total of ~1100 calories. That doesn't seem sustainable or like a good idea. I'm 3 inches shorter and 35 lbs lighter than you and my trainer has me on:
Protein: 180g
Carbs: 250g
Fat: 65g
Calories: 2305
You have to ease your body into the changes. If you have no idea what you're doing, stick to the safe side and don't make any extreme changes. Overtraining will kill all of your gains and possibly your motivation as well.
I'd be happy to share my PT experiences with you since we're both in the same boat.
Gyopo is right that your cut is pretty extreme. You will lose muscle & strength in a cut like that. Now if you dont care about that, then I guess it is fine. That is a major caloric deficit and you will lose weight.
Consider the following when designing your own diet:
1 gram of carbs = 4 calories
1 gram of protein = 4 calories
1 gram of fat = 9 calories
1 gram of alcohol = 7 calories (though this should be virtually non-existent in your diet)
Also hop online and find your Basal Metabolic Rate (BMR) to find the base amount of calories you need each day. Once you have that number, then when you are cutting, just cut by 200-300 calories below that number if you want to perform a cut without losing strength/muscle/gains.
Consider the following when designing your own diet:
1 gram of carbs = 4 calories
1 gram of protein = 4 calories
1 gram of fat = 9 calories
1 gram of alcohol = 7 calories (though this should be virtually non-existent in your diet)
Also hop online and find your Basal Metabolic Rate (BMR) to find the base amount of calories you need each day. Once you have that number, then when you are cutting, just cut by 200-300 calories below that number if you want to perform a cut without losing strength/muscle/gains.
Just want to offer a word of encouragement and a little advice. First off, kudos to you for manning up and deciding to make this change. You've got a big frame already, so if you get yourself into halfway decent shape you'll really start to reap some rewards. Trust me, I had the opposite problem. I went from 6'4 170lbs to 215lb and it's made all the difference in the world.
Like some of the guys have already posted, you don't want to cut too drastically. It's understandable that now that you've taken the plunge you want to slim down as quickly as possible, but going too fast and losing muscle mass will make it take longer to get the body you want in the long run. Also, cutting too steeply makes it much more likely that you'll burn out and cheat.
Another thing, I saw in the OP that you were planning on taking weekly progress pics. That's definitely a good idea to track progress and motivate yourself, but don't over-rely on it as a measuring stick, especially in the first several weeks. It takes the body some time to adjust before you'll really start seeing the changes. Just look at the first (very well-done) video Dies Irae posted above. That guy made an amazing transformation, but at the 5-week point you could barely tell the difference. You've got to commit to this thing for the long haul.
Good luck brother.
Like some of the guys have already posted, you don't want to cut too drastically. It's understandable that now that you've taken the plunge you want to slim down as quickly as possible, but going too fast and losing muscle mass will make it take longer to get the body you want in the long run. Also, cutting too steeply makes it much more likely that you'll burn out and cheat.
Another thing, I saw in the OP that you were planning on taking weekly progress pics. That's definitely a good idea to track progress and motivate yourself, but don't over-rely on it as a measuring stick, especially in the first several weeks. It takes the body some time to adjust before you'll really start seeing the changes. Just look at the first (very well-done) video Dies Irae posted above. That guy made an amazing transformation, but at the 5-week point you could barely tell the difference. You've got to commit to this thing for the long haul.
Good luck brother.
Thanks for the encouragement and advice, guys. Weighed in a 210.3 today... down 1.9 from last Monday. I did change up my diet and am now eating more around 2000 a day... my basal metabolic rate being around 3000 (well except for yesterday when I was eating nutella from the jar, but that's just a one time thing). I did slip up a bit yesterday, but not really affecting me much. I'm just kinda like a robot now during the week. My decided to loosen up a bit on the diet, but I'm still eating clean (whole foods, fish, steak, chicken). A rather good idea was having some ribs without any barbecue sauce and just some dry rub. It tastes pretty good. I would like my carb intake to be a bit lower, but I'm pretty sure that this 1000 calorie deficit will be enough for now. If I start to plateau, I'll cut out some more carbs. I'll post my progress pic later.
Fuck did you complete the challenge? I'm not ready to not fap for 90 days
I'm a man of my word so I'll do it anyway.
I'm a man of my word so I'll do it anyway.
Quote: (02-16-2015 09:20 PM)Krusyos Wrote:
Quote: (02-16-2015 09:00 PM)L M McCoy Wrote:
Fuck did you complete the challenge? I'm not ready to not fap for 90 days
I'm a man of my word so I'll do it anyway.
Haha, no, man, still got till May.
Good. Going to go a wank right now. Anyone recommend a star?
You look like you've lost a load of weight already, just keep on going man.
Pretty down right now... I lost focus on Thursday and weighed in at 213 this morning. It's funny, whenever I get down in the 20X's, I always hit a mental roadblock.
Quote: (02-23-2015 09:49 AM)Krusyos Wrote:
Pretty down right now... I lost focus on Thursday and weighed in at 213 this morning. It's funny, whenever I get down in the 20X's, I always hit a mental roadblock.
Slow & steady wins the race. You keep doing what you are doing and the weight will come off.
The Reactionary Tree has it right, 90 days is your goal, but this is a change for life, otherwise you'll be back to where you started 120 days later. It is definitely bad that you lapsed, and you need to use your frustration to steel your determination. However, in a few weeks time, you may find that a lapse leaves you weighing in at 209lbs, and you're frustrated at the loss of progress that represents, not taking into account that last month 216lbs was where you weighed in on a normal day, not on your worst day.
Stay calm, stick with it, keep making progress.
Stay calm, stick with it, keep making progress.
You can't care about day-to-day fluctuations. Only the trend line over weeks matters.
If only you knew how bad things really are.
You guys are right. My friend helped talk me out of my idiocy. Anyway, I start the week off with some squats.
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