My goal is to lose 20kg until spring comes and try to not lose any muscle mass. This morning i weighted 118 kg, so getting under 100kg is my first goal, i am naturaly a big guy so being 90-95 kg whould mean a decently low body fat % for me. Curently i am in a very bad shape so i need to start slowly. I have spoken to several nutritionists and i have decided to go on a keto diet as it is probobly the best and the fastest way to lose fat. Here i will write my program, progress and my personal experiences with this program.
If anyone is interested what my diet looks like: around 70% fat, 20-25% protein, 5%carbs i will try to eat 2000-2500 calories, but i will not count them everyday. It will take around 3 weeks for me to get fat adapted, so my diet has to be pretty strict. I plan on doing intermediate fasting with eating window around 8 hours. 2 meals a day, with no snacking. I got several examples of what my meals should look like so here is one: Meal 1: 4-5 hole eggs, sardine in olive oil or bacon, lots of green vegies (brocoly, green salad, kale...) Meal 2: Beef with butter, 1 tomato with cabbage with olive oil and a bit of other salad dressing + 50-60g of nuts. I will also buy recommanded suplements like multivitamins and mineral suplements. I was told that it will be hard in the beggining and and much easier later, so i will stick to it for the first 3 weeks no matter what and then see how it goes.
As far as working out i will do pretty low intensity workouts for first 3 weeks. Working out 3 times per week, my workout will look something like this: Low intensity shadowboxing 4x3min with 1 min rest 10 min light streching Jump rope 30sec sprint 30 secound rest for 15-20 min Bodyweight strenght training for around 20-25 min with 30 secounds rests 15-20 min streching This seems like a easy enough routine to stick too, after 3 weeks i will weight myself again and change the routine. If anyone got any advices or tips for me i will hear him out for sure
Good, see how it goes, but weigh yourself every 1-2 days instead of 3 weeks so you can see whats working and what isnt, its all about trial and error, no 2 people will have the same routine and diet. Just listen to your body, if your hungy, drink water before eating, it is proven to reduce your appetite. And try doing roadwork before you eat anything. If you wanna keep muscle mass stick to light weights high reps after youve had your 2 meals a day. As time goes on reduce your calorie intake slightly until you reach your desired weight then slowly bring it back up again while sticking to your training routine so you can maintain
I am on a low-carb approach myself, though I am at a much lower calorie count. Due to the lower carb percentage, look into the benefits of BCAA's to preserve and help grow lean muscle during this time. Many feel that BCAA's greatly assist in this, and a few say that it is worthless. What I noticed during my first few weeks, what you are probably calling the time to get "fat adopted", is that I got tired quicker from exercise. I think that's to be expected for a bit. I'm just now coming out of this so hopefully everything is getting used to things. I started at 256 lbs, and now at 241 lbs, and am also started slow with my workouts about a month ago. I do a combination of boxing fitness, actual boxing, and higher tempo workouts. Good luck to you, and if you keep us informed, I'll also start posting in my thread to keep some forum action going.
