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Today I begin the transformation challenge via bodybuilding.com. The goal is to cut 1.5-2 lbs a week via diet and tabata-style cardio.
Initial goals:
At least 3x strength/hypertrophy weight sessions per week
At least 3x 20w/10r tabata type cardio exercises per week
1) My first goal is to weigh 182 or less on February 5.
2) Subsequent to that, my next goal will be to weigh 176 on March 5.
3) Likewise, April 2nd my goal is 170. Around this time the transformation challenge will end.
However, I will continue dieting until I can hit at most 10% bodyfat. That's approximately 165. That is currently my goal weight.
Macro Template through February 5th:
Phase 1 - Jan 2015
Daily Macros
Calories Protein (@30%) Carbs (@45%) Fats (@25%) Fiber
2,400.00 180.00 270.00 66.67 30.00
4x meals - 6a, 11a, 5p, 10p 600.00 45.00 67.50 16.67 7.50
Diet Calendar Entry for 08 January 2015:
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2394 kcal
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Fat: 78.86g | Prot: 174.20g | Carb: 263.50g.
Breakfast: Full Throttle Energy Drinks, CytoSport 100% Whey Protein - Vanilla, Bananas, Avocados. Lunch: Crystal Light On The Go Energy Wild Strawberry Energy Drink Mix, Green Giant Broccoli & Three Cheese Sauce, CytoSport 100% Whey Protein - Vanilla, Great Value Raisins, Planters Pumpkin Spice Almonds. Dinner: Skinless Chicken Breast, Snyder's of Hanover Mini Pretzels. Snacks/Other: Publix Premium Whole Wheat 100% Stone Ground Bread, Ground Beef (85% Lean / 15% Fat). more...
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