@olibrandoncoaching: I’m getting a little bit fluffy, so this is the plan for my fat loss phase. This plan is specific to me - everyone has different needs to suit their lifestyle so please don’t just blindly follow this. I hope it might just give you some ideas to help your fat loss journey. It’s going to be roughly 6 weeks depending on how my weight changes and how I feel. 1. I’ll be in a 700 calorie deficit, which is on the slightly more aggressive side, but I feel this would be sustainable for me over 6 weeks. - I am also conscious that going into a deficit larger than this, could risk muscle loss, which I want to avoid. - If I stick to that deficit I would lose around 3.8kg of fat over the 6 week period, but I will probably lose around 5kg of total bodyweight. 2. My average steps have been quite low recently - so I am going to up them by 3k on average. I feel that is something I can stick to without it becoming too much. Depending on how I feel, I may increase them in a few weeks. 3. I will keep my gym routine the same, with the aim to maintain my strength over the 6 weeks- this is key to preserve muscle whilst in a deficit. 4. My protein intake will be in the range of 1.5-2g per kg of bodyweight, which will help me to feel full, but also preserve muscle. 5. I haven’t been running over the past couple of months as I had an injury, but I will be slowly re-integrating it this month - nothing too intense just some very slow jogs for 20-30 minutes 1-2 times a week. 6. This month also coincides with sober October, so that’s a good excuse to not drink and I will be saving calories there as well. This plan sounds fairly simple, but If I can follow this consistently over most of the 6 weeks, I will get some decent fat loss results.

Oli Brandon | Online Coach

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Monday 30 September 2024 15:43:48 GMT