I'm 179cm without shoes and 89 kilos without clothes, I'm not shredded but I am fairly lean. I'd trust your instinct and just go with it. If you have a decent amount of muscle mass, there's no way that at 16cm taller than me, you should only be 4kg heavier. I reckon get down to 100kg and assess from there.At work, moderately active -- work in a highrise and fairly insane hours however 15 levels have an internal stair case so moving between meetings is tough but quite helpful in getting the HR up and being 'active'. Training is roughly:
- Monday (20mins cardio -- typically 5km row) then a 1hr spin class.
- Tuesday 8km brisk walk (social thing)
- Wednesday PT (high intensity stuff; cross-fit esque circuits mixed with heavy squats, deads, etc)
- Thursday (rest)
- Friday; 1.5hr workout, moderate weights fast-ish sets OR heavy with low reps (depends on how body is feeling post PT and alternating to the opposite of what was covered.
- Saturday; 1hr spin class, bodyweight exercises (TRX, etc) along with 20mins core
- Sunday (rest, or if feeling ok, weight training).
weight 104kg (currently. My weight fluctuates hugely depending on how much water I drink, exercise etc. Not a great measure but even when i've been lean its always on the ehavier side. I spoke to my doc about it ages ago as my BF% was quite low yet weighed a bit more than normal. For my build, it was recommended 93kg would be optimal. So i don't really know where the 11kg is. I can do with losing say 5 or so more but will have to keep my finger on the pulse with this and judge what is appropriate.) I also drink about 3L of water per day so should weigh myself of a morning.
Goal: Cut. Going for lean but muscular frame -- i.e. definition and unable to pinch any fat on my stomach. I'll be doing measurements on the weekend to help keep track as weight has been very unreliable for me of late.
Yeah, they do a fair bit -- i had planned (and consumed) today ~40g of nuts -- 80% almonds with a few macadamia's and 1 square of 98% dark chocolate, like literally one flat square. 1.5cm x 1.5cm. So i'm not worried about what it had in it given i know it stopped me from reaching to something higher in sugar and worse for you.
Appreciate your advice here and any kind motivation you can help me with like keeping on track -- trending the right way over the past week or 2 but really need to smash out some goals!
I forgot I needed your age, I'm just assuming you're my age (24), we can adjust accordingly if needed.
Assuming a goal weight of 100kg, 5 days a week of exercise, 5 hours of difficult exercise a week (elevated heart rate, puffing) and also assuming you're around 20% body fat, your maintenance calories are around 3200.
I'd eat at maintenance for a week or two, just to assess whether that's actually your maintenance level or not. From there we can reduce calories at an amount that has you consistently losing fat without implicating muscle. Aim for around 185g of protein a day minimum. Carbs and fat can be shifted around, the calculator I'm using says 468 g carbs and 65g protein, but id much prefer extra fats and protein because I know super high carb days are something I only respond well to on days with very tough exercise. You can go a 200g protein/75 g fat/430g carb split and see how you respond. Let me know if I've fucked up any of your stats