r/Fitness•
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Question about muscle growth and general routine.

Alright first I'll give background.

26 year old male
5'11"
215 lbs
~ 30% to 35% body fat. Maybe even upwards of 40%.
My current goal is to get between 155 - 175lbs with 11 - 15% body fat.

After getting advice from techtronic I decided to look more into Starting Strength. I found the wiki not that informative but once looking at the book I found exactly what I needed. I used a TDEE calculator and determined that my Total Energy Expenditure was 3,516 kcal and my Basal metabolic rate was 2,172 kcal, using these statistics 7.5 hours sleeping, 0.5 hours walking, 10 minutes light exercise, and 50 minutes moderate exercise. This was an average estimate of when I plan to start my routine. And this was more of a weekly estimate of my time put towards a daily figure. I'm going to plan for 40 minutes a day on an elliptical, and 2 or 3 days a week using one of the workout set plans for Starting Strength.

My main question is this. Since I have a high percentage of body fat, would I still gain decent muscle mass at the beginning if I consume less calories than my Basal metabolic rate as long as I take a good amount of carbs preworkout, and post workout take a decent amount of protein, while still keeping my total daily caloric intake to around 1,800 kcal. My reasoning is that as long as I have an initial energy source to burn, my body fat would then be used first without muscle deterioration due to my high body fat percentage.

I have noticed over the last few days that I can consume around 1,200 kcal to 1,500 kcal without feeling hungry. My current diet (which has just changed in the last week) consists of sandwiches which contain anywhere from 250 to 400 calories (turkey or tuna mainly). Also pickles as snacks, sometimes egg whites, oats, baked chicken and vegetables. Also currently consume a few 170 calorie pops during the day as I'm trying to ween off of pop and consume for the most part (like 90%) just water.

Preworkout I figured I would eat a sandwich and when I start elliptical I would consume Assault. Once finished with that I would begin my weightlifting sets, and immediately after finish with low carb Syntha 6 protein shake. And then maybe afterwards eat a small dinner. I also plan to take an Animal Pak daily as my main source of vitamin and BCAA's and amino acids for now. Of course as I lost weight I would increase caloric intake as my workouts got more intense, but I still planned to take under my TDEE.

Does anyone see any major flaws to this plan, or would like to offer advice or alternatives to my diet on this plan? Thanks in advance for any comments and I apologize if I broke any etiquette.

Posted Jul 10, 2012, 8:49 AM UTC · edited

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