So I have ended Phase II with my body fat the same (29%) and according to the FitBit scales I am up a significant amount of lean muscle mass (up a couple of kgs).
May 1st – 111.7kg and 29.5% body fat (78.7kg lean/33kg fat)
June 8th – 116.8kg and 28.9% body fat (83kg lean/33.8kg fat)
This is pretty much where I hope to be, planned to be and thought I would be.
I am super happy…my strength is way up and by way up I mean maybe 20-30% above where I was when I started…which was off a low base having been out of the gym on a 10 year de-load.
I feel fit, healthy and am looking forward to Phase III. I was a little delayed in getting up here to the farm but am here now and will be able to get into my program properly from tomorrow.
Nutrition:
From tomorrow I will be fasting in that I won’t consume ‘food’ I will however have coffee and thickened cream in the morning. I will drink soda water and black tea as I wish to through out the day. I will have some electrolytes (sodium, potassium and magnesium) and some vitamins daily (mainly because the physical activity I am planning).
I think I will fast perhaps 5 days at a time and then have 2 days where I will get some protein in (100-150 grams) and some carbs (only 50 grams not more) as I want to stay fat adapted for the entirety of Phase III.
Activity:
Coffee in the morning and then out for a walk. I will do 60 mins every morning rain, hail or shine.
I want to do some KB work and calisthenics upon my return from my walk (I need to have a think about my program…I haven’t formalised it yet).
I will do some work on the farm/property maintenance during the day because it pleases me and then I will either walk, ride or paddle board in the arvo depending on how I feel…but I will do something in the arvo.
All the activity will be reasonably low intensity.
The Calculations:
So, from the start of 116.8kg and 29% body fat (83kg lean/33.8kg fat) I need to get under 20% body fat by July 12th. Lets say 19% body fat (I would like to be a bit less than that to give myself a margin of safety).
That means that I need to be…lets say 100kg and 81kg lean and 19kg fat. In other words I have to lose (lets round it off) 15kg of fat in 31 days. 15kg of fat is 15×7700 (7770 calories/kg of fat) or 116550 calories which divided by 31 equals 3760 calories/day I will need by way of deficit. That means I need a deficit of lets say 4000 calories/day…that’s a lot.
My BMR is probably around 2000 calories/day which means I will need to rack up around 2000 calories of activity/day to make my goal.
I will let you know where I am at come July 12th…I’d say wish me luck but I don’t actually need it.
Will Heffernan 