SuperPie's Cutting Journal/Log

S

superpie

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My current stats are

Age - 23
Height - 6ft1"
Weight - 211lbs
BMI - 27.9
Body Fat - 24.3%
BMR - 2151

My Goal is to become lean and functional. I’m not interested in size however the body type I’m after would be that of a swimmers! I had a very sporty childhood, but the last 3-4 years I haven’t been any where near as active as I used to so it’s time to get back on it!

I’m going on holliday with my girlfriend in September so I’d like to be around the 15% body fat mark by then!

I’m going to do a weekly update on my stats/workout/and diet so I can see the progression (fingers crossed!)

I would greatly appreciate any criticism or pointers :D

I’m cutting by 20% of my daily maintenance calories(3334) which gives me a daily calorie consumption of 2667.

I’m eating clean foods 6 times a day, and hitting my 2667 mark give or take a small amount. My macros are not perfect yet, and that’s what I’m currently working on. Going by the "nutrition 101”, I should be consuming:
30% Fat - 88.9g
35% Protein - 233g
35% Carbs - 233g

My training currently looks like this:

Monday - Full body workout with 30mins crosstrainer
Tuesday - 45min-1hr of swim training
Wednesday - Full body workout with 30mins crosstrainer
Thursday - 45min-1hr of swim training
Friday - Full body workout with 30mins crosstrainer
Saturday - 45min-1hr of swim training
Sunday - Rest

First log next Tuesday :D
 
Sounds good - good luck with it all :)
 
Thanks Cypkitty!

Unfortunatly there has been no change in weight or body fat, so im gonna put it down to my body adapting to the calorie change!? Fingers crossed ill have something to show next week :D
 
Week 2
Im using a loyds Pharmacy hand held body composition monitor to collect the results!

Results:
Weight - 211lbs
Body Water - 55.2
Body Muscle - 71.6%
BMI - 27.8%
Body Fat - 24.2%
Total Daily Energy Expenditure - 2663

So the results still show no real change!

Im meeting my 2667 cals a day im still not getting the macros perfect! a average day being fat-81.4g Carbs-296.1 Protien-199.2, could the macros be preventing the loss at this stage?

Or my other thought is that i have calculated my calorie deficit wrong.

Any thoughts would be great?

Cheers
Steve
 
how heavy are you lifting? reps? you may even gain weight bro! Think about appearance and performance verses just stats on a scale.

superpie = super funny user name

sweat Daily

FF
 
You nearly have same body composition as me and same goals and nearly the same age.

Good luck man, I'll be following this.

Or my other thought is that i have calculated my calorie deficit wrong.

Any thoughts would be great?
Click to expand...

If you had absolutely no change in weight then the fact speaks for themselves. Lower your intake some more.

It doesn't matter if you lift heavy or light. Weight loss is energy in vs out.

It is obvious to me, if you lost no weight you need to cut back some more.

Also, if you're just starting again, remember recovery is the most important aspect of your workout. I always take Saturdays and Sundays off. You know your own body, but full body workouts and a crap load of swim training is hard on the system. Adaptation is produced in recovery, not in workouts. But like I said, you know yourself better than any of us, if you know you can take it, do it.

Take care of yourself, your obviously on the right track.
 
Thanks guys for your input.

I think ill stick to my calorie deficit for another 2 weeks, and ill knock the saturday swim off for now, see if i am overtraining! I do feel quite tired by the end of the week so i guess that could be good reasoning!

I have orderd a set of body fat calipers too so i can acuratly monitor the BF!

Lets see how the next 2 weeks go!

Eric im going to have a read of your journal now :)

Cheers all
Steve
 
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