Weight loss plan, sensible?

[Trev]

Hi all

Most of my life ive been lean and in good shape, until about 5 years ago i had a training accident and simply did not go to the gym for 5 years...add in bad diet and i find myself now 45, and at 5ft 11 i way a 'skinny fat' 14st!, im looking to drop back down to 12st 7, i hate the double chins most of all.

I want to get back into shape, so i have cut my calories to around 1800 calories (all the calculators suggest my needs are around 2500 calories). Im eating fairly high protein, moderate fat, and moderate carbs (greek yoghurts, oats, fruit, lots of veg, no added sugar baked beans, chicken breast- you get the idea)

Ive also started heavy weight training 3 times a week (deadlifts, squats etc) as i dont want to lose what lean mass i have.

Does this all sound a sensible plan?

Also whilst this has lost me 6lbs over the last 2.5 weeks i would like to speed the weight loss up, i have a treadmill at home and ive considered doing 20 miles a week to increase my deficit, i cant really cut calories more as hunger is an issue already and im not convinced id get my nutrients on a much lower calorie diet.

Im just wondering if anyone has added lots of cardio to an energy restricted diet, and if so how did you find it?

Did you find you struggled to do strength training? did it massively impact weight loss? did it make the hungry feeling worse?

Thanks.

 

[Trusylver]

Trev your plan is not bad, but your calorie deficit is quite large, and if as you say you are skinny fat then a large deficit is not great, the larger the deficit the more muscle loss which is not what you want. There is no quick fix for fat loss.

For your cardio, lots of steady cardio will speed up your loss however it will also have an effect on muscle loss, the cardio would ideally be HIIT sessions which will help keep your muscle intact while burning fat.

 

[Trev]

Thanks for the response trusylver.

Yes thats my concern i an not sure sure how much of a deficit i can keep muscle on.

In my twenties i only had to look at a squat rack and the muscle started to pile on and any fat start to go but its different now that im middle aged.

I think ill stick with the 700 deficit for now.. and try to be more patient ..thanks again