Alright anons, long time lurker. Finally decided to post my stats and plan for you to tear apart.Been yo-yoing for years, finally got serious 2 months ago and went from 335 lbs to 319 lbs. Shit's actually working. Now I'm going all in. > be me > 32yo, 6'0" (183cm) > current weight: 318.8 lbs (144.6 kg) > just got a fkn DEXA scan to see what's under the hood > Fat-Free Mass: 195.9 lbs (88.8 kg) > Fat Mass: 122.9 lbs (55.8 kg) > BF%: 38.6% > Calculated FFMI is 26.5 > tfw my BMI says I'm morbidly obese but my lean mass is literally elite tiermy goal is to cut down to ~242 lbs (110 kg) without losing my gains-----Here's the plan I had been working / doing. It's a 6-week cycle that repeats. 4 weeks of cutting hard ("Sprint") then 2 weeks of not being a miserable bastard ("Pause").THE SPRINT (4 weeks)Schedule:Mon/Wed/Fri - LiftingTue/Thu - Swimming (easy 1hr)Sat/Sun - Rest (literally just walking)Macros (250g protein daily is non-negotiable):Lifting Days: ~2500 kcal (250P/250C/56F)Swimming Days: ~2000 kcal (250P/150C/44F)Rest Days: ~1600 kcal (250P/70C/36F)THE PAUSE (2 weeks)Week 5 (Deload): Still swim. Lift twice a week but at a pussy-ass 60% of my max weights. Just moving the weight around. Cals up to ~2600.Week 6 (Full Rest): NO LIFTING. At all. Just swimming and walking. Cals up to maintenance ~3100.THE LIFTS (A/B Split)Workout A:Leg Press: 3x10-15RDLs: 3x8-12Barbell Bench: 3x5-8Pendlay Rows: 3x8-12Lateral Raises: 3x12-20Workout B:Leg Press: 3x10-15RDLs: 3x8-12Incline DB Press: 3x8-12Pendlay Rows: 3x8-12Lateral Raises: 3x12-20---So, /fit/... roast me.Is this a legit plan for a genetic freak like me or am I just a permabulker coping hard?NGMI?
nothing wrong with your training. 250g protein/day sounds too high, 1g per lb of lean body mass is plenty, so you'd be good with 200unless you work physical labor 2500/2600/3100 calories a day seems too high to lose 120lb of fat
>>76693287I would tenderly kiss the penis of that tranny
>>76693292I used Katch-McArdle formula to calculate my TDEE , and it is around 3.2K Kcal ...., and about the protein, maybe is true that 1g per lb of lean mass, but I'm using my FFMI for reference, because is very high so I want to keep it but maybe I'm being dumb
>>76693311Fat free mass includes a bunch of shit that isn’t muscle, you will likely not start being lean until you’re below 200lbs
>>76693318almost 85 % is muscle and water.... so maybe you are right but 200lbs is 2 much 4 me , considering the body is always 70% waterhttps://link.springer.com/article/10.1007/s13668-017-0197-7#Fig4
Had to wait 2 minutes to post this, so I'm irritated, but if you're gmi, you need to recalculate your kcals needed every week, also why are you going maintance on weeks 5 and 6 when you're doing the least amount of lifting? Lifting puts you into metabolic burn mode for 48hrs, cardio only does if you do hiit, which good luck with that, that's my only issue with the set up.
>>76693635>>76693287Forgot to add, do squats instead of Leg press, bulgarian if you can only do 1 leg movement, and if you're going to do just one lat movement, make sure it's something that involves the full range of motion of the lat, so lat pulldowns, or if you're a sick cunt, weighted pull-ups.
>>76693287I am 33, 6'2" and also yo-yo fag. I have been going up and down 30-40 lbs multiple times. Last spring for example I was 315 lbs, went down to 240 in the autumn. Then I went up to 315 again spring this year. Now I'm 270, wanting to go down to around 230 lbs and fucking stay there. Now I just eggmaxx, and omad. I do some water fasting during the year, minimum 1 week
>week 5 deload>week 6 full restyou really don't need two weeks for deload AND full rest. one week of light exercise OR full rest is more than enough. Supposedly light exercises during that week is marginally better than complete rest, but it doesn't matter much.>my goal is to cut down to ~242 lbs (110 kg) without losing my gainsYou have unrealistic expectations. You're going to lose muscle on such a cut (unless you take PEDs). also 242lbs will still be pretty fat because:>>76693287>tfw my BMI says I'm morbidly obese but my lean mass is literally elite tierIt doesn't exactly work like that when you're obese. Lean mass is more than just muscle.
