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After much debate, I have determined my new goals. While I still have high hopes that I'll be able to increase my upper body strength eventually, I'll have to put it on hold for now.
Instead, I am going to try to maintain my current muscle and instead lose weight to hit my goal body fat percentage. My target is 15% at 175 lbs, which should be entertaining.
So now the big question is how to go about attaining it. I will most likely have to make some dietary changes. Not just to my calorie count but also meal composition. I'm not terribly willing to change my exercise routine, since I'm already doing cardio 6 times per week and increasing that would be... difficult.
So, if anyone has advice I'm all ears. My current goal is to drop calories to 2000 calories per day, keep protein at 190 grams or higher, and keep my calories from fat at 20% or less. Restrictive? You bet!
Diet Calendar Entry for 02 October 2009:
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2099 kcal
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Fat: 32.00g | Prot: 212.00g | Carb: 258.00g.
Breakfast: Footlong Roast Beef. Lunch: Charbroiled BBQ Chicken Sandwich. Snacks/Other: 100% Whey Pro-Amino Heavenly Chocolate Flavor, Chocolate Chip Cookie. more...
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 Comments
To increase muscle mass, I would suggest that you change 2 of the cardios to weight lifting - not sure how long you spend on the cardio, but 4 hours a week plus weights will help you burn fat and build muscle - good luck! The calories probably ought to have a little more fat - keeps the brain working!
02 Oct 09 by member: abbadabba
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Hey - I'm not sure which of my groups picked up your feed, but here I am. Adding both strength while decreasing body fat are not necessarily mutually exclusive, but I think you've got the right idea with dropping your calories while maintaining high protein count. 20% seems a little low on the fat intake - you could put that up to 25%, provided you're looking at the right kinds of fats (poly/mono-unsaturated and omega-3's in particular) which will help your body not feel deprived, and get rid of the fat stores you want to dump.
Also, what kind of cardio are you doing 6 days a week? Since you've been working on this for a while, changing it up from steady state to something like High Intensity Interval Training might just be the shake up you need, and be easier on your schedule.
Good luck, and keep up the great work!!
02 Oct 09 by member: SuperShinyFace
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All I can think of is when most folks that want to build muscle, they're always talking about protein. If your going to cut your calories back to 2000 then maybe add one of those whey protein shakes. Heck it seems like you'll figure it out once you get started so good luck.
02 Oct 09 by member: splendidhammer
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No advice or suggestions-but you do have my support! Good luck figuring it all out.
02 Oct 09 by member: Shia34
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Mine too. You are doing awesome!
02 Oct 09 by member: chattycathy1955
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abbadabba, I'm doing three sessions per week of weight training. Every 48 to 72 hours doing a H.I.T. 2-day split. Hello SuperShinyFace, good to see you here. I'm doing 2 sessions of HIIT swimming, 2 sessions of steady running, and two sessions of martial arts weekly. So far so good on that front. Shia, chattycathy, thank you for the support. I believe I'll need it. :)
03 Oct 09 by member: wintersmith
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splendidhammer, I suffer the same malady as your friends. I plan the entirety of my food for the day around 1 gram of protein per pound of body weight. Now that I'm lighter it isn't tough to eat as it was.
03 Oct 09 by member: wintersmith
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