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I cut my carb and sugar intake in half and upped my fat intake a small amount to balance me out at 2600 calories.
This will be 400 calories less than I was taking in during my bulk, and according to my data, it should be a 200 calorie deficit.
I'm going to hold it here for 1 week so that my body can adjust and then I will drop another 300 calories to 2300 and hold it there for 4-6 weeks and see how I do with fat loss, the data says that should cause a 1 lb. per week loss. More than that, I will raise the calories a bit, and vice versa.
July 15th will mark my 1 year anniversary of picking up the Iron for the first time, I'm hoping to be 165 by then.
Diet Calendar Entries for 17 March 2014:
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2619 kcal
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Fat: 90.78g | Prot: 265.32g | Carb: 181.53g.
Breakfast: Bob's Red Mill Quick Cooking Rolled Oats, Egg (Whole). Lunch: Cucumber (with Peel), Fiber One 90 Calorie Chewy Bars - Chocolate Peanut Butter, Taste of Inspirations Nonfat Greek Yogurt - Blueberry, Fiber One fruit snacks (mixed berry), Tyson Foods Boneless Skinless Chicken Breasts. Dinner: Bob's Red Mill Quick Cooking Rolled Oats, Dry Roasted Unsalted Almonds, Dymatize Nutrition Elite Fusion 7, Egg. Snacks/Other: Milk (1% Lowfat with Added Vitamin A), Dymatize Nutrition ISO 100 Hydrolyzed 100% Whey Protein Isolate - Gourmet Chocolate. more...
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3109 kcal
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Activities & Exercise:
Weight Training (moderate) - 1 hour and 30 minutes, Walking (exercise) - 3.5/mph - 10 minutes, Resting - 7 hours and 20 minutes, Sleeping - 6 hours and 30 minutes, Desk Work - 8 hours, Walking (moderate) - 3/mph - 30 minutes. more...
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 Comments
Sounds like a good plan, and yes, according to everyone, a 500 calorie deficit equals a loss 1 lb. of fat per week. Keep up the great work and congrats on lifting so long. I just started in November and love it, but I am currently injured and have to take a small break. Hoping two or three weeks and the tennis elbow should be calmed down again.
17 Mar 14 by member: G3ntl3man
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Thanks G3. Make sure you really let that injury heal. If you feel the need to go back to the gym, just keep the weight light when using the injured elbow to prevent further injury. Ice daily and stretch constantly!
17 Mar 14 by member: chadlius88
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I look forward to seeing your results. I'm cutting a hundred cals from my bulk. My weight gain has been .3 pounds a day over the last 10. That's just a little too quick.
17 Mar 14 by member: northernmusician
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Gotta give it time NM! I know it makes you nervous after all the work you did getting to where you are, but trust me your body will adjust and the gains will slow! Give it a month. Take the data but ignore the number for a while. You will miss out on muscle gains if the calories arent there!
17 Mar 14 by member: chadlius88
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Wow. You're doing so great, Chad! Keep up the great work and let us know how this experi turns out. Can't wait to see your pics after your lean-out.
18 Mar 14 by member: Rob.c.weiss
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