My Battle Plan for Fat Loss | 60 Days Out | Ascension Ep. 18

➢ My Beginner Fitness Course: https://skinnyfatsolution.co/sfs
➢ 1-on-1 Online Coaching: http://vitruvianphysique.com/coaching
➢ My Strength & Size Percentage-Based Training Program: http://Hybrid5.co
➢ My Hypertrophy Training Program: http://UltimateHypertrophy.com

=============================================
MY SPONSORS

▣ MyProtein USA: http://bit.ly/VitruvianMyProteinUSA
Use Code: VITVIP for 40% OFF

▣ MyProtein UK: http://bit.ly/VitruvianMyProteinUK2
Use Code: VIT20 for 20% OFF

▣ Check Your Testosterone Levels: https://bit.ly/LetsGetCheckedVITRUVIAN
Get 20% off your order using code VITRUVIAN

▣ Body Fat % Scale: http://vpwow.com/igor
60% off with code: IGOR

=============================================
FOLLOW ME!

➢ Instagram: https://instagram.com/vitruvian_physique
➢ Facebook: https://www.facebook.com/IgorOpeshansky
➢ Jordan's Channel: https://tinyurl.com/gpf52um
➢ Video Topic Suggestions/Questions: VitruvianQA@gmail.com

CALORIES
In order to calculate my target calorie intake for this competition prep I first had to determine what my Total Daily Energy Expenditure (TDEE) is, otherwise known as my “Maintenance Calorie” level. This is the calorie intake which will result in no net change in bodyweight since my body is consuming exactly as much energy (calories) as it requires to sustain its daily functions whether they be basic mundane daily tasks OR exercise. The metabolism equation I prefer is called the Mifflin-St. Jeor formula. However, an issue arises when using this formula as in my case, the number it spits out as my TDEE value is a bit higher than what I have experienced in practice. Essentially, my metabolism is a little bit (100-200 calories) SLOWER than what is expected of an individual my size based on my physical stats. There are a few reasons as to why this can be but it probably comes down to:

1) Various unknown genetic factors
2) Slightly decreased levels of subconscious daily activity AKA Non-Exercise Activity Thermogenesis (N.E.A.T.)

Based on this and personal experience from multiple diets in the past, I know that in my case my TDEE is generally around the 2700 calorie mark when I am starting a diet and somewhat bulked up (190 lbs). However, the actual daily calorie target that I am aiming for is 2200 which puts me at a modest calorie deficit of 500 calories below my TDEE. Remember, although there are numerous factors at play when it comes to fat loss (hormones, exercise, clean/dirty foods, etc.) the PRIMARY stimulus of fat loss has always been simply putting your body into an energy deficit (calorie deficit) and thus causing it to burn up it’s energy stores AKA fat tissue.

PROTEIN
My target protein intake for the entirety of this contest prep will be 180g. This put me at about 0.9g of protein per pound of bodyweight when I started dieting, but as I get lighter and lighter in bodyweight this ratio will shift towards 1.0 grams of protein per pound of bodyweight and beyond. It is commonly accepted that in general, a protein intake RANGE of somewhere around 0.8 to 1.2 grams of protein per pound of bodyweight is sufficient. That being said there are real life examples of bodybuilders (especially vegans) who consume even less than this range and still build phenomenal physiques!

FAT and CARBOHYDRATES
All remaining calories are split UNEVENLY between fat and carbohydrates. In the past the majority of these calories were put into carbohydrate sources as that is a commonly accepted protocol in the fitness community. However, this time I am doing things somewhat differently and experimenting with a low-carb, high fat diet involving a dramatic shift of calories into fat as opposed to carbohydrates. This results in a target fat intake of 100g (about 40% of calories) and the remaining calories coming from carbohydrates (145g or 25% of my daily calorie target).

DIET MODIFICATION
Unfortunately, one side effect of weight loss over an extended period of time (2 or more months) is the propensity for one’s metabolism to decrease slightly, thereby decreasing your calorie deficit as you are still eating the same but your TDEE is not as high as it was when you started the diet or competition prep. In order to avoid this (as it can lead to fat loss plateaus), I proactively decreased my target calorie intake by 100 calories after one month of being on competition prep. This resulted in the following NEW targets:
Calories: 2100
Protein: 180g
Fat: 95g
Carbs: 130g

INTERMITTENT FASTING
I only consume food during an 8-hour “feeding window” between approximately 3:00 PM and 11:00 PM. There are many ways one can follow an intermittent fasting routine, but I have found that 3-11 PM works best for me as I do tend to get increased cravings in the evenings and stopping all food consumption earlier (such as 8:00 PM) would prove too difficult and likely lead to me breaking out of my feeding window.

Видео My Battle Plan for Fat Loss | 60 Days Out | Ascension Ep. 18 канала VitruvianPhysique