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Approved Log Vertically Challenged Fat loss log - 2024 edition

Bros let's hit this one hard
set some realistic goals and make sure you document everything you're doing
 
Strictly going from the link above, what's everyone's opinion on this one?
https://www.muscleandstrength.com/workouts/calorie-destroyer-12-week-hiit-workout
I do have a gym membership here, as well as at work, but I'm thinking I might like being at home, at least for the first little while. I have a pair of Nuobells up to 80lb and a bench. Also a couple kettlebells.

A few pics are down below, the first is a obviously me at this point. 5'2" 225lbs. The second is a reference from about 6 years ago at just under 150. Short term goal for me is to get myself below 200, then re-evaluate and see if I want to change anything up regarding training or eating.

For my meals, I'm going to go with what's worked for me in the past, which is around 1850 calories. I do think I'm going to have a hard time getting that in, unless I eat trash. In the past, I tended to lean more on the lower carb side of things, mainly because for thats sweet tends to take me off the rails. So perhaps something in the are of 150-160g protein, with the balance split leaning a little more fat and a little less carbs.

Anything else?
 

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Strictly going from the link above, what's everyone's opinion on this one?
https://www.muscleandstrength.com/workouts/calorie-destroyer-12-week-hiit-workout
I think if this gets you moving and motivated then go for it!!!
Are you currently fit enough to do a HIIT style training program?

which is around 1850 calories.
This is too low to start. It will not be sustainable and you have no runway to decrease cals.
Using a BMR calc I've created your BMR is around 3000cals. Start at 2200-2500 and work your training plan into that. Give it a few weeks to stabilize and you'll see where you are at. Losing weight, then stay the coarse. Gaining, then drop 250cals and give it another week to see how things are moving.
 
I think if this gets you moving and motivated then go for it!!!
Are you currently fit enough to do a HIIT style training program?


This is too low to start. It will not be sustainable and you have no runway to decrease cals.
Using a BMR calc I've created your BMR is around 3000cals. Start at 2200-2500 and work your training plan into that. Give it a few weeks to stabilize and you'll see where you are at. Losing weight, then stay the coarse. Gaining, then drop 250cals and give it another week to see how things are moving.
Can i ask how you calculate BMR? So I've used in the past is online calculators, and they always come in at 1800-2300. I've always just taken the assumption they were correct because I've never lost at 2000 cal a day. I mean a lot can change over time, but 1800-1900 in the past always left me at around 1-2lb a week loss, sometimes none, sometimes 3.
 
I think if this gets you moving and motivated then go for it!!!
Are you currently fit enough to do a HIIT style training program?


This is too low to start. It will not be sustainable and you have no runway to decrease cals.
Using a BMR calc I've created your BMR is around 3000cals. Start at 2200-2500 and work your training plan into that. Give it a few weeks to stabilize and you'll see where you are at. Losing weight, then stay the coarse. Gaining, then drop 250cals and give it another week to see how things are moving.
As far as the HIIT, I'm not sure i can do it tbh, but I'm willing to give it a try
 
Can i ask how you calculate BMR? So I've used in the past is online calculators, and they always come in at 1800-2300. I've always just taken the assumption they were correct because I've never lost at 2000 cal a day. I mean a lot can change over time, but 1800-1900 in the past always left me at around 1-2lb a week loss, sometimes none, sometimes 3.
I've built a calculator based off moderate activity. You can adjust down if your current activity level is low.
You can start where you like but what the point of this is that if you start at 1800cals you will certainly drop a lot of water and fat right off the bat but you will plateau and you won't have cals to drop especially if you intend on training.
Your training will suffer as you won't be eating enough and you will get discouraged. You need to give yourself a runway or this will not be sustained. I've seen it happen over and over.
Start a log using the template i've shown you. List your foods daily for the next 4-5 days and lets see what your diet looks like. We can then tweak your diet and get you training.

This is what i would shoot for to start. Clean foods, no cheats.
2200cals/day and protien is 275g.(1100cals)fat is 63g(560cals) and carbs around 150g(600cals)
 
Can i ask how you calculate BMR? So I've used in the past is online calculators, and they always come in at 1800-2300. I've always just taken the assumption they were correct because I've never lost at 2000 cal a day. I mean a lot can change over time, but 1800-1900 in the past always left me at around 1-2lb a week loss, sometimes none, sometimes 3.
@VerticallyChallenged BMR = basal metabolic rate

weight x 12 so if you're 200lbs x 12 = 2400 caloric bmr but bodyfat plays a big role
 
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