Goals...Are they Achievable?

J

jacketfan89

0
Okay,

Since I need to set goals I did some math, but I just want to make sure what I did is correct. This morning I was 184.5 lb and 24.5% body fat. I don't know how accurate the scales that read body fat are, but thats what I got.

So if I weigh 184.5 lb and 24.5% of that is fat then 45.20 lb of my body mass is fat. So basically without any fat my body would only weigh 139.3 lb.

Then I took 9% of that 184.5 and that came to be 16.6 which is how much fat I actually NEED. This came to 16.6 lb.

I added this to the 139.3 and got 155.9 lb or 156 lb. Does 156 lb seem like a good weight for me? I plan on bulking up after I get down to this target weight, It just seems so far away.

So I need to lose 29 lb. If I can lose 2 pounds a week, then it will take exactly 15 weeks. I'm going to give myself 2 extra weeks just in case something doesn't go as planned, but I definitely want to be down to 9% by the end of October. Is this achievable?

It is really hard for me to eat healthy but still eat enough. Every day I catch myself barely eating during the day, but then at the end of the day I'm starving and see something good to eat and scarf it down. I just need meal ideas. I have to eat 5-6 small meals a day.

Breakfast ideas: Cereals, Yogurts, Fruits
Snack Ideas: Peanuts, Yogurt, Fruits, String Cheese
Lunch Ideas: Deli Sandwich on multi grain bread,
Dinner Ideas: Grilled Fish, Chicken...

If you guys could it would be great if you could add to that list. It seems so hard for me to think of healthy things to eat. If I had a list to choose from I would be much better off.

My BMR is about 2000 So I'm going to try to eat about 1600-1700 calories a day. I'm going to do a full body workout on Sunday, Wednesday, and Friday with light cardio following the workout.
I'm going to do HIIT on tuesday and Saturday.
On Monday and Thursday, I'll probably just do light cardio like yard work or something.

Thanks a ton for all of the support. I'll be making a journal to track my progress.
 
jacketfan89 said:
Okay,

Since I need to set goals I did some math, but I just want to make sure what I did is correct. This morning I was 184.5 lb and 24.5% body fat. I don't know how accurate the scales that read body fat are, but thats what I got.

So if I weigh 184.5 lb and 24.5% of that is fat then 45.20 lb of my body mass is fat. So basically without any fat my body would only weigh 139.3 lb.

Then I took 9% of that 184.5 and that came to be 16.6 which is how much fat I actually NEED. This came to 16.6 lb.

I added this to the 139.3 and got 155.9 lb or 156 lb. Does 156 lb seem like a good weight for me? I plan on bulking up after I get down to this target weight, It just seems so far away.

So I need to lose 29 lb. If I can lose 2 pounds a week, then it will take exactly 15 weeks. I'm going to give myself 2 extra weeks just in case something doesn't go as planned, but I definitely want to be down to 9% by the end of October. Is this achievable?

It is really hard for me to eat healthy but still eat enough. Every day I catch myself barely eating during the day, but then at the end of the day I'm starving and see something good to eat and scarf it down. I just need meal ideas. I have to eat 5-6 small meals a day.

Breakfast ideas: Cereals, Yogurts, Fruits
Snack Ideas: Peanuts, Yogurt, Fruits, String Cheese
Lunch Ideas: Deli Sandwich on multi grain bread,
Dinner Ideas: Grilled Fish, Chicken...

If you guys could it would be great if you could add to that list. It seems so hard for me to think of healthy things to eat. If I had a list to choose from I would be much better off.

My BMR is about 2000 So I'm going to try to eat about 1600-1700 calories a day. I'm going to do a full body workout on Sunday, Wednesday, and Friday with light cardio following the workout.
I'm going to do HIIT on tuesday and Saturday.
On Monday and Thursday, I'll probably just do light cardio like yard work or something.

Thanks a ton for all of the support. I'll be making a journal to track my progress.
Click to expand...

Your calculations may be right, IF you weren't going to be working out as well. Since you are going to be working out, your weight will be higher than 156. If your goal is to get into shape, you may not lose any weight at all. Even though you're shedding that fat, if you're lifting, you'll retain, or possibly even gain weight.

Also, nearly anything is possible if you want it enough. Its a mindset. If you stick with your plan of eating right, and frequenting the gym, you can achieve your goals easily. Just don't give up, and don't get discouraged if its not as easy as planned. Its tough work, but its obviously important to you if you're making a plan. Good luck.
 
Yeah...my worry is that I'm not getting enough protein. It seems like everything I pick up that has alot of protein also has a lot of fat? Is it necessary to order protein supplements?
 
I can't say I know what the heck the previous poster means when he says you will retain or gain weight. If you are eating in deficit, you are NOT going to retain any weight, you are going to lose it. That is, after all, the whole point, no?

Anyways, I do agree that anything is possible if you have the right mindset and if you really want it. 2 pounds a week is a safe way to lose fat, so I think that's a very reasonable goal.

For cutting, I stay away from all pasta and bread, whole grain or not. Oats and veggies are where I get most of my carbohydrates. Chicken breasts, natural peanut butter, fish oil, flax oil, veggies, veggies, did I say veggies? Trust me, if you fuel your body with good lean proteins, heathy fats, and veggies, you are on the right track.

Some meals I would eat on a cutting plan might be

Meal 1 (8:00): 1/2 cup oats blended with 2 scoops protein, 1 tbsp flax seeds

Meal 2 (11:00): 1 cup cooked tomatoes, 6 oz. chicken breast

Meal 3 (2:00): 1 cup carrots, 6 oz. turkey, 2 oz cheese

Meal 4 (post workout): 1 scoop protein, 1 scoop dextrose

Meal 5 (post post workout): Romaine salad with chicken

Meal 6 (before bed): 2-3 tbsp nat. peanut butter, 2 cups green beans

Very quick examples, can be changed, but you see (1) lean protein at every meal, (2) plenty of healthy fats, and (3) plenty of veggies!
 
I was saying if his goal is to be in shape, he may not lose weight. Depending on what his goal is. It sounded as if his main goal was to lose the body fat. If that is the case, then no, he doesn't have to lose weight. He'd simply be losing the weight he doesn't want(fat) and replacing it with what he does want(muscle). Obviously if he does go on his plan of cutting calories, then he'll cut weight. I was trying to get a feel for what it was he was trying to do.
 
OK. Well I read the line, "I need to lose 29 pounds", so that's what I took as his goal. It would take an eternity to slowly lose fat and build that much muscle. So I just figured he is better off losing all the fat, then bulking up from there.
 
MarkMyWords said:
OK. Well I read the line, "I need to lose 29 pounds", so that's what I took as his goal. It would take an eternity to slowly lose fat and build that much muscle. So I just figured he is better off losing all the fat, then bulking up from there.
Click to expand...

Thats a definite route. I guess I should have worded it a little better. Maybe the original poster could give his input on what he'd prefer to do. It sounded by his post like he wasn't too thrilled with losing 29 lbs.
 
LoL...I'm not too thrilled with that, but from what I've read, its much easier to cut first and bulk later instead of trying to do both at the same time. Although, starting out I may bulk up a little as I lose the weight, soon that will stop and I will just be losing weight.
 
jacketfan89 said:
Breakfast ideas: Cereals, Yogurts, Fruits
Snack Ideas: Peanuts, Yogurt, Fruits, String Cheese
Lunch Ideas: Deli Sandwich on multi grain bread,
Dinner Ideas: Grilled Fish, Chicken...
Click to expand...

I'm not an expert on this diet subject, but that doesn't look good. I don't think you're getting enough protein, and your big problem, as you said, is that you eat a lot at nights after starving yourself in the day. This plan will probably cause you to continue on that track.

Breakfast: Try eggs, oatmeal, etc. Drink/eating a lot of milk product can cause you to not lose weight.
Snack: Looks ok, maybe some mixed nuts, veggies, or something like that would be good.
Lunch: Is the deli sandwhich made by you or store bought? Either way, try something like tuna sandwhich or something like that.
Snack: Try fitting a snack here which includes veggies, or something like that.
Dinner: Chicken is great, and even something like salmon. Be sure to mix in a lot of fruits and veggies here. Also, don't fry it, anything else is fine.

I think sticking to something like that might sound good.

You can also read the topics in the Nut section which offers some tips.
 
You must log in or register to reply here.
Back
Top