Originally Posted by CaseySmithBB
General Notes: Well here we are! 47 days out! I am not going to lie, the fact that I've consistently lost weight nearly every week of this 25 week prep has been INCREDIBLY motivating. I try not to obsess over the scale. I only weigh myself first thing in the morning, and that's it! I don't bother weighing myself any other time.HOLY FREAKIN' LUCKY CHARMS & ICE CREAM SANDWICHES! YES!
I feel with this weight drop I got a little more definition in my legs and glutes! I'll post progress pics later this week, then we'll get a better idea what difference the drop in weight made to my physique.
Notes on Diet/Training:
Okay, so I'm just going to break down how I construct my diet step-by-step. That way if my friends, somebody online, or anybody interested can see how I do it. I follow a principle of dieting known as:
Maintenance Calories - Bodyweight x 15 = (165.6)*(15) = 2,484kcals
Calories to Subtract from Maintenance Calories (to lose ~1.5lbs a week) - ]5,250kcal/ week = 750kcal / day
New Daily Caloric Intake (after subtracting necessary calories to reach weight-loss goal) - 2,484 - 750kcal = 1,734kcal
Protein Requirements - 1.26g protein per 1lbs bodyweight = (1.26)*(165.6) ~ 210g Protein/Day
Fat Requirements - 0.45g fat per 1lbs bodyweight = (0.45)*(165.6) ~ 75g Fat/Day
Estimated Calories from Protein - (210)*(4) = 840kcal
Estimated Calories from Fat - (75)*(9) = 675kcal
Remaining Calories after Protein/Fat - 1,734 - (840+675) = 219kcals
However, I incorporate not only weighlifting, but consistent cardio throughout my contest prep. I am able to consistently (not necessarily accurately) keep track of the amount of calories, to an extent, through my cardio.
How do I determine how much cardio to do?
I have not done one session of cardio OVER 30minutes this entire 25 week contest prep. I usually get cardio done in about or less than 20 minutes.
I will generally plug my planned meals into my excel file and have all my macronutrients predetermined. I'll then manipulate my remaining calories (after reaching protein/fat requirements) to contribute towards my caloric deficit, as to not have all my caloric deficit dependent on plugging myself into a stairmaster for ridiculous amounts of my life! lol
I see some people posting things like "Whew! Cardio session #1 done! 90 minutes in the books! Gonna do another 90 later tonight!".....OMFG! I would literally shoot myself, haha. If that's what it takes to reach their goals, respect.
So that's it.
In short,1) Calories In vs. Calories Out
2) Meet macronutrient requirements then do whatever I want with the remaining calories
(I will almost ALWAYS include a minimum of 2 servings fruit, and 3-4 servings fibrous green veggies into this to acquire extra fiber and micronutrients)
3) Split caloric deficit between my nutrition plan and my Cardio
4) Lose weight, keep as much size & strength as possible, and keep people scratching their heads as to how I'm doing it while chowing down a bowl consisting of ice cream, candy bars, lucky charms, and "dangerously" sugary fruits!
Have a wonderful day!