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SaVaGe Mega Fat Loss Diet 60 day plan
CKD type diet, High Fat/Protein and low carbs 6 days M - S
One high carb day, low fat/protein 1 Day Sun
Start Body weight: 264 Fat% 36
Exercise:
PM 4 days a week weight training, Westside System.
PM 3 days a week some form of cardio
PM 7 days Pullups
PM 3 days Grip workout, alternate between
AM 7 days Dive Bomber pushups, Reverse pushups, ab routine from ab book, pushups with bars
AM 3 days Cardio get your lazy ass to the gym.
WestSide Strenght Training:
Sunday Max Effort Squat Day
Tuesday Max Effort Bench Day
Thursday Speed Day Squat Day
Saturday Speed Day Bench Day
Start diet on Monday.
Food is divided into 5 or 6 meals a day.
I was thinking about subtract 500 calories per day for faster fat loss.
DAY BMR cal/day Fat grams Protein grams Carb Grams
1 3009.6 284 113 less than 20grams
2 2851.2 238 178 less than 20grams
3 2692.8 194 236 less than 20grams
4 3168 246 238 less than 20grams
5 2851.2 222 214 less than 20grams
6 2692.8 194 236 less than 20grams
CARB-UP
7 4118.4 46 206 721
Setting up a CKD (6days Ketosis/1day Carb-Up)
BMR (basal-metabolic-rate). 264 * 12 = 3168
Day:
1-> 85%fat/15%protein--BMR-5%
2-> 75%fat/25%protein--BMR-10%
3-> 65%fat/35%protein--BMR-15%
4-> 70%fat/30%protein--BMR
5-> 70%fat/30%protein--BMR-10%
6-> 65%fat/35%protein--BMR-15%
Carb-Up:
Day-7-> (CARB-UP) BMR+30% --- ~70%carbs/20%protein/10%fat~ ---
FOOD** CALORIES (1st #) Carbs(2nd#)
1 and ½ oz turkey breast 47 0
1 cup beef bouillon 17 0.1
1 cup chicken broth 39 1
8 oz shrimp 125 0
1/2 lemon without skin 8 2.7
2 oz corn beef 142 0
2 oz beef bologna 76 0.4
2 oz turkey salami 111 0.3
3 oz canned salmon (sockeye) 130 0
3 oz lean ground beef 218 0
3 oz rib eye 191 0
3 oz t-bone steak 182 0
3 oz tenderloin 141 0
3 oz top sirloin steak 176 0
3 oz turkey breast 133 0
3 slices bacon 109 0.1
3 oz eye round roast 143 0
4 oz tuna packed in water 120 0
6 oz beef broth in water 5 0.6
6 oz chicken (baked, brld, or bbq) 300 0
Alfalfa sprouts ½ cup 5 0.6
Cabbage ½ cup cooked 15 3
Celery ½ cup diced 10 2.2
Cucumbers (One Med) 5 1
Diet pop 0 0
Egg white 17 0
Hard boiled or poached egg 65 trace
Lettuce greens Lg (oil and vinegar) 50 1
Mushrooms ½ cup 21 4
Dill Pickles (watch the salt) 5 1
Radishes ½ cup 10 2
Spinach ½ cup cooked 20 3.5
Swiss chard ½ cup cooked 20 3.5
Tea or coffee 0 0
Watercress ½ cup chopped 2 0.2
Use www.fitday.com to monitor food intake and food nutritional values.
Week 1 Goal: Loose 5 lbs 1% fatWeek 2 Goal: Week 3 Goal: Week 4 Goal: One Month Diet Anniversary
Week 5 Goal:
Week 6 Goal:
Week 7 Goal:
Week 8 Goal:
***********BIO
I'm 264lbs and around 30% bodyfat with about 184 lbs lean mass and 30 years old so the metabolism is slowing down. I accomplished this feat through four years of going to the gym on and off, eating 6 times a days, skipping gym days (sometimes weeks at a time) and while moderately juicing.
I'm not sure what diet I should follow.
I try to go to the gym 4 times a weeks and I do a 2 day split for powerlifitng.
I would want to cut my body fat percentage in half in a resoneable amount of time. (I'm allergic to DNP and about all I can find is fina floating around.)
I want to diet down and from a high bodyfat percentage and still manage to maintian strength.
**********
My concearn is to maintain *strength* but loose bodyfat at the same time.
I am debating as weather to change my workout to MAX-OT(1 muscle per day x 5days) for 8 weeks or stay with Westside (2day split). My main goal is strenght and a great secondary goal woiuld be to see some muscles.
*****During the last three days my overall bodyweight has gone down, butmy bodyfat percentage is still the same. M 269.5 36% T 265.5 36% W 263 36%.***
I haven't started cardio yet, I'm going tonight.
CKD type diet, High Fat/Protein and low carbs 6 days M - S
One high carb day, low fat/protein 1 Day Sun
Start Body weight: 264 Fat% 36
Exercise:
PM 4 days a week weight training, Westside System.
PM 3 days a week some form of cardio
PM 7 days Pullups
PM 3 days Grip workout, alternate between
AM 7 days Dive Bomber pushups, Reverse pushups, ab routine from ab book, pushups with bars
AM 3 days Cardio get your lazy ass to the gym.
WestSide Strenght Training:
Sunday Max Effort Squat Day
Tuesday Max Effort Bench Day
Thursday Speed Day Squat Day
Saturday Speed Day Bench Day
Start diet on Monday.
Food is divided into 5 or 6 meals a day.
I was thinking about subtract 500 calories per day for faster fat loss.
DAY BMR cal/day Fat grams Protein grams Carb Grams
1 3009.6 284 113 less than 20grams
2 2851.2 238 178 less than 20grams
3 2692.8 194 236 less than 20grams
4 3168 246 238 less than 20grams
5 2851.2 222 214 less than 20grams
6 2692.8 194 236 less than 20grams
CARB-UP
7 4118.4 46 206 721
Setting up a CKD (6days Ketosis/1day Carb-Up)
BMR (basal-metabolic-rate). 264 * 12 = 3168
Day:
1-> 85%fat/15%protein--BMR-5%
2-> 75%fat/25%protein--BMR-10%
3-> 65%fat/35%protein--BMR-15%
4-> 70%fat/30%protein--BMR
5-> 70%fat/30%protein--BMR-10%
6-> 65%fat/35%protein--BMR-15%
Carb-Up:
Day-7-> (CARB-UP) BMR+30% --- ~70%carbs/20%protein/10%fat~ ---
FOOD** CALORIES (1st #) Carbs(2nd#)
1 and ½ oz turkey breast 47 0
1 cup beef bouillon 17 0.1
1 cup chicken broth 39 1
8 oz shrimp 125 0
1/2 lemon without skin 8 2.7
2 oz corn beef 142 0
2 oz beef bologna 76 0.4
2 oz turkey salami 111 0.3
3 oz canned salmon (sockeye) 130 0
3 oz lean ground beef 218 0
3 oz rib eye 191 0
3 oz t-bone steak 182 0
3 oz tenderloin 141 0
3 oz top sirloin steak 176 0
3 oz turkey breast 133 0
3 slices bacon 109 0.1
3 oz eye round roast 143 0
4 oz tuna packed in water 120 0
6 oz beef broth in water 5 0.6
6 oz chicken (baked, brld, or bbq) 300 0
Alfalfa sprouts ½ cup 5 0.6
Cabbage ½ cup cooked 15 3
Celery ½ cup diced 10 2.2
Cucumbers (One Med) 5 1
Diet pop 0 0
Egg white 17 0
Hard boiled or poached egg 65 trace
Lettuce greens Lg (oil and vinegar) 50 1
Mushrooms ½ cup 21 4
Dill Pickles (watch the salt) 5 1
Radishes ½ cup 10 2
Spinach ½ cup cooked 20 3.5
Swiss chard ½ cup cooked 20 3.5
Tea or coffee 0 0
Watercress ½ cup chopped 2 0.2
Use www.fitday.com to monitor food intake and food nutritional values.
Week 1 Goal: Loose 5 lbs 1% fatWeek 2 Goal: Week 3 Goal: Week 4 Goal: One Month Diet Anniversary
Week 5 Goal:
Week 6 Goal:
Week 7 Goal:
Week 8 Goal:
***********BIO
I'm 264lbs and around 30% bodyfat with about 184 lbs lean mass and 30 years old so the metabolism is slowing down. I accomplished this feat through four years of going to the gym on and off, eating 6 times a days, skipping gym days (sometimes weeks at a time) and while moderately juicing.
I'm not sure what diet I should follow.
I try to go to the gym 4 times a weeks and I do a 2 day split for powerlifitng.
I would want to cut my body fat percentage in half in a resoneable amount of time. (I'm allergic to DNP and about all I can find is fina floating around.)
I want to diet down and from a high bodyfat percentage and still manage to maintian strength.
**********
My concearn is to maintain *strength* but loose bodyfat at the same time.
I am debating as weather to change my workout to MAX-OT(1 muscle per day x 5days) for 8 weeks or stay with Westside (2day split). My main goal is strenght and a great secondary goal woiuld be to see some muscles.
*****During the last three days my overall bodyweight has gone down, butmy bodyfat percentage is still the same. M 269.5 36% T 265.5 36% W 263 36%.***
I haven't started cardio yet, I'm going tonight.
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