0ni
Registered Rustler
my TDEE is 2800 calories. I spent 4 weeks with a 20% deficit @ 2240 calories... Didnt get any weightloss, currently doing 1800 calories for the past 10 days.. Loooking to cut a lil more to 1500 cals and see how I go. As long as I can keep on benching 110kg/squat140kg/DL 220kg with this low calories, im not complaining!
Take your body weight in lbs
This is how much fat you should eat
Double it, this is how much protein you should eat
For a 75kg chappy (guestimating this is your weight) this will look like this:
165g fats
320g protein
2760kcal a day (1280kcal from protein)
I know what people are going to say, blah blah blah protein is too high no-one NEEDS that much- who gives a fuck.
This is nearly exactly a kilo of chicken wings a day. A little over. I am using chicken wings because it is my metric as it's my main diet food and I can't be bothered looking it up. They will also give you 180g of protein leaving you 140g of protein left.
Train every day, really high volume, low rest periods just keep moving for an hour doing heavy weights. Kill yourself on one or two exercises. For example yesterday I did front squats and started at doubles with 50kg and worked up to a single with 125kg then dropped down to 110kg and did loads of doubles and singles (too many to count) and then a single with 115kg. These were all over 90% of my daily max. I rested only enough to drink water and catch breath. 1-2 mins max and I was POURING with sweat then I left.
After you train in the afternoon preferably demolish the wings they will go down very easy.
Throughout the day drink your shakes to provide a constant supply of aminos. When you're hungry- your body inhibits fat loss so take as many stimulants as you need to not be hungry. I am not a fan of coffee and only drink water so I go for caffeine pills and ephedrine. 140g of protein equals 1.5 scoops of protein, 4x a day. So a scoop when you wake, double serving for lunch, double serving 10 minutes before you train and a scoop left on the sink overnight. If you get hungry eat spinach or egg whites. If you opt for egg whites then remove a shake. You can have as many egg whites as you like- just make them WITHOUT oils. Scrambled is best I find. 30 of the fuckers is literally 800kcal and close to 200g of protein so it is a perfectly viable alternative to protein powder just not as convenient. But it keeps you VERY full. Drink plenty of water also.
Once a week, go without food. An extra shake instead. Or you can just go nuts on the egg whites but I really wouldn't eat more than 30 if that's even possible. Then another day have a higher calorie day where you have lunch and remove a shake. Aim to double your caloric intake on this day, so dinner will be bigger as well. Don't take less shakes though, just make the servings smaller to reach your protein goals.
You should be training at least 6 days a week. The fat will drip precipitously off you. Your calories and most likely activity level are far too low and you're turning your body into a perpetual motion machine of fail and misery as your metabolic rate slows and you eat less and less