whatever55r5 - Member

whatever55r5

Joined July 2016

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Weight History

Start Weight

176.4 lb

Lost so far: 3.5 lb

Current Weight

179.9 lb
Performance: gaining 1.5 lb a week

Goal Weight

187.4 lb

Still to go: 7.5 lb

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G'day
I am 46 year old male living in Sydney. Been using fat secret a while now to track my calorie in take.
My goals are to gain muscle and attain 10% body fat for a goal weight of 82-83kg. I am currently 81.5kg and about 13-15% body fat. Over the next few months I will be in calorie excess by about 200 calories a day - daily calories about 3,800. Then I will be cutting by reducing to about 3,200 per day.
I have always been a fairly skinny guy about 75kg and wanted to get bigger and stronger.
I eat a fairly relaxed Paleo-ish diet about 70-30. I do eat dairy and I also eat rice just because of my big daily calorie requirements - you can only eat so much broccoli!
I have been powerlifting for about a year now, before this I had never set foot in a gym.

posted 19 Aug 2016, 00:18

Belly fat over 50
Yeah what ieGod said. You have to find your BMR and do not go too far under it just 100-200 calories. Make sure you are still eating 2 grams of protein per kg of bodyweight at least when in calorie deficit - you don't want to lose muscle. It is hard to begin with to get that sweet spot of BMR minus 10% - but perseverance and focus will get you there. Start lifting heavy weights as well - plenty of web information on that as well. Do not lose weight too fast just 0.5kg a week - week in week out.

posted 19 Aug 2016, 00:02

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whatever55r5's Recent Food & Exercise

	250 g Sweet Potato
	1 serving Heinz Baked Beans in Tomato Sauce (130g)
	260 g Beef Porterhouse Steak (Trimmed to 0.65 cm Fat)

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