height: 178cm
weight: 72.5kg
body fat % based on scales varies from 15-18%
been lifting for 2 years on and off due to injuries/holidays/etc, as such have barely made any progress in that duration.
Will answer tomorrow when I've got more timeheight: 178cm
weight: 72.5kg
body fat % based on scales varies from 15-18%
been lifting for 2 years on and off due to injuries/holidays/etc, as such have barely made any progress in that duration. Want to get to more like 10-12% body fat, didnt used to be so fat... tried GOMAD when i first started lifting along with starting strength but i ended up just gaining fat without the strength gains (Y)
current lifts approx:
bench: 3x6x80kg
squat: 3x8x80kg
dead: 3x5x95kg
I have had a look at all of the diet sticky's, i tried out the 2200cal plan for a while but it gave me the shits as i felt like i was constantly preparing meals for the entire day with all the salads and strawberries/yoghurt and rockmelon etc.
I did try intermittent fasting for a few weeks, although i felt that I was always starving from about 9:30-1pm and I didnt enjoy trying to stuff myself relentlessly full of food every night, Also, I like having breakfast.
Since I canter be fucked. Total up your calories for the week and compare that to a 500 cal per day deficit and see if it still computes.
Works out to be 2172cals per day on average. I'd probably add 100-200 per day due to inaccuracy.... So 2372 which is probably maintenance for me, Fml. its bullshit that there's no benefit from eating maintenance calories of healthy food!
Health and Body Composition are two different things. You eat healthy to be healthy, you don't eat too much so you don't get too fat.
What do you do for a job. 2300 is my BMR (plus a little extra) then due to my job and activity levels I am sitting at 3000-3500. Now given I am bigger than you and therefore I don't expect yours to be the same you may expend a bit more than that due to your activity at work.
Also my advice would be to add in some good hard and fast walking if you have the time. It is easy to do and does not eat into your recovery like other forms of "cardio". Incline or hill walking is always best. If you don't have time try adding in a little harder work twice a day for 15 minutes. It is either that or eat less food (10-20% below maintenance).
exrx.net has a good BMR and basic calorie expenditure you can use to give a rough estimate of what you are likely expending each day due to life.
I work in an office environment, I used the calorie requirements calculator on exrx.net...
Based on height:
BMR = 1805cals
Activity = 752cals
total = 2557 cals
If I use bf% based off bf% scales (varies between 15.5-17.5%) its a total of 2364cals.
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