So I'm switching from counting calories to counting macros for this workout specifically.
Posted byGeneral Fitness1 year ago
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I went from 262->168 pounds in 11 months, and been weightlifting this entire time. I'm now trying to drop to around 155 since my height is 5ft 6. I'm planning on following Shortcut to Shred workout after doing Reddits PPL for over a year. I'm planning on following the nutritional plan to the T but I was wondering if my understanding of Macros is correct.
For Phase 1 it says:
1.5g of Protein per pound: 168 * 1.5 = 252g
0.5g of Fats per pound: 168 * .05 = 84g
1.5g of Carbs per pound =168 * 1.5g = 252g.
Was planning on copying the listed meal for a day or two based on my macro needs but it is way above my Maintenance TDEE which at this weight is around 2000.
Entering everything just goes against what I believed during this healthy weightloss journey. This is basically 700 calorific surplus compared to my maintenance TDEE and I haven't even hit carb requirements!
Screenshot of Macros: https://imgur.com/a/CCh20Ro
We'll just change the names here. Edit this to whatever you'd like.Plural: The name of the item when you've got more than one of them. Warband blood in the west. And go into details when we're moving onto the advanced stuff.Item ID: Don't mess with it:)Single: The name of the item when you've only got one of them.
If I was to follow this diet it seems it's more of a bulking diet, as it's 700 calories above my maintenance which would make me gain 1.4 pounds a week.
Has anyone done this routine and followed the diet?
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Today marks 3 months of doing the Shortcut to Size program, so I thought I'd post a little review.
I have officially finished the Shortcut to Shred !!
Garmin forerunner 10 not syncing charge. The past six weeks have been a seriously gruelling trial. I think it’s fair to say that I haven’t pushed my body this hard before in my life. Sure, I trained and ran for a half marathon once. I also used to play squash a lot. But nothing comes close to the intensity these gym sessions were performed at, or how much painful organisation was involved in making sure my diet was spot on for the shred.
The final week has been the most brutal. The reason for this – I made it so. I altered two things – (1) upped each cardioaccelertion exercise to 90 seconds, and (2) incorporated the cardio accelerated rest-pause dropsets. This second inclusion involved taking the final set of each exercise to failure, then running on the spot for 20 seconds. After that (in the middle of the weights section of the gym with everyone staring at me), I repeated the final weights to failure again. Then, I immediately picked up a lighter weight (by 20-30%), and lifted it to failure. The final cardioacceleration exercise was then performed, and the set was done.
This was exactly as it sounds – ridiculous. I actually pushed my body so hard that by Day 4 I had started to flag (both mentally and physically). I had also developed a sore throat and general man flu. This was not ideal for the last three days of the program, but I pushed on through regardless. I am now feeling the effects of doing so (I’m sick and in bed), but there was no way I wasn’t finishing this program after getting so far through.
Drawbacks this week:
Proudest moment of the week – I actually finished the Shortcut to Shred. This consisted of 36 gym sessions over a period of six weeks. I didn’t miss a single one!
Jim Stoppani Shortcut To Shred Pdf 12 Weeks
Improvements for next week – None, as I am having a week of recovery before I set off on any further exercise regimens.
Monday 3rd March – Measurements
Pictures
Looking at my results for this final week, you’ll see that I’ve dropped a tad more weight (not much), lost another 1.21% of body fat, and slimmed down even further around my waist. This has been a continuous pattern during the program, indicating that, quite simply, it really does work. I’ve arrived at a body fat figure of 14.09% after the six weeks – 4.09% shy of my target of 10%. However, this was a slightly unrealistic goal given the time-frame. We all need something to keep working for right?
My Week 7 photos look largely similar to Week 6’s – however, I feel that my figure has changed slightly. It may be in my head, but I feel that I’m starting to gain that ‘V’ shape that we all strive for so much. I think this is starting to appear due to the narrowing of my waist. My abs don’t seem to be showing any more, but perhaps they will with a continued cut down to 10% body fat. This does seem to be the mystical figure that most men strive for in order to get their full set of abdominals on show. Of course, it differs for everyone.
For the second week in a row, I do not seem to have gained any size in the major muscle groups. The good news, however, is that I don’t seem to have lost muscle mass in general since the beginning of the shred. One problem with cutting is that muscle mass is often sacrificed in order to slim down. This program has done a very good job at preserving (growing, even) muscle, despite the calorie deficit.
Finally, I recall mentioning a serious craving I had during Week 2. It involved stumbling across a link detailing recipes for ‘snacks in a mug’. Well, just so you know I’m all about rewarding myself after doing a good job – the following was made in my kitchen tonight. IT WAS EVEN BETTER THAN I EVER COULD HAVE IMAGINED. Nutella mug cake…
I’ll see you in a couple of weeks when I’ll be striving to get down to 10% body fat.
For now, I’ll be consuming all the cravings I stopped myself from binging on during the last six weeks.
And I don’t even care! ?
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