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Ok, so I totally messed my plan for the 10 weeks 10 kilograms less. I am a sad panda about it. I suck at life, bla bla and stuff. I am fluctuating around 74-75 kilograms those days.
But I started doing physio therapy on my right hip joint. I have to do 20 procedures, so far I've done 8. It has some effect and I am encouraged about it. In fact I think (by this "I think" please read "I hope") I can start doing myai thai when those 20 procedures are done. I miss that feeling, I really do.
I've learned to skip the rope though. I thought it was going to be hard but in the end it happened fast. Today I did a session where I jump 2 min and 15 seconds, then I rest 45 seconds. Rinse, repeat, up to 6 times. And then some crunches and lower abdominal muscle exercise. I have to see a proper way to train the so called core muscles, crunches are not doing it.
I also did some research on weight loss, food and calories. It was helpful in the way that now I can mathematically set a goal for me. It turned out that there is a formula which can help a dude (or a lady) to set a body fat percentage goal.
I've set my goal to 15% body fat, this has to be done by the end of August or sooner.
Currently I am around 22%. It's not 100% correct value because I saw pictures and I have not been tested properly. It's close enough for me anyway.
So 75 kg and 22% body fat means that my lean body weight, without fats is around 59 kilograms. when I add 15% body fat to it (let me use 60 as it's easier to calculate), it's 60 times 0.15, exactly 9. I add 9 kilograms of body fat to the lean mass of 60 kg and I get my weight goal of 69 kg.
I have to not lose muscle mass though. This is the tough part. It's not as easy as "I won't eat for a few days and I'm done!".
To reduce fats from 16.5 kilograms to 9 it's 7.5 kg of fat. 7.5 kg body fat is around 7500 calories to lose. A bit less but this way it's easier to calculate and it wouldn't hurt to be less than 15% body fat anyway.
So now I have to set the proper diet and exercising, But this is getting too long already and I also have to go home, so I will add it another day. I will also add 2 images of me I took today.
gl hf ♥
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United Kingdom36161 Posts
I hate to break it to you but 1kg of fat isn't equivalent to 1000 calories
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Ok so I've read that you're 174 cm tall and your goal is to weigh 66kg. Do you really want to like a marathon runner?
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I'm also on a weight loss road and know how it is. I wish you good luck  .
As the others said 1kg of fat isn't 1000 kcal but around 7000 kcal. This is quite convenient since there are 7 days in a week. Being on a 1000 kcal deficit each day would lead to 1 kg weight loss per week. This way you can calculate your weight loss easier.
Good luck!
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Yes, of course. One kilogram fat is 1000 grams, one gram fat is 9 calories, so 1000 is around 8000. I don't know what I was typing. ^_^
Rafaliuz, have you seen Buakaw? Or Aikpracha? At 67 - 69 kg, they are not like marathon runners.
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they didnt get ripped as fuck by not eating for 2 months
good luck doing any sort of strength/fitness training whilst on a (completely pointless) diet like that
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I'm not a big fan of jumping rope because it's the ultimate adaptation exercise. After the initial period, you're just going to get better at jumping rope rather than getting a good exercise. Not saying you won't get some good use out of it in the early going, but it's something to be aware of.
I'd like to suggest to you that most ab training is fairly ineffective. Abs are fast twitch muscles which means they respond to high loads. Plus, they have a limited ability to hypertrophy compared to other muscles. I don't know why you're doing crunches, but it's probably not the greatest use of your energy.
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On June 12 2014 01:40 hymn wrote:
Yes, of course. One kilogram fat is 1000 grams, one gram fat is 9 calories, so 1000 is around 8000. I don't know what I was typing. ^_^
Rafaliuz, have you seen Buakaw? Or Aikpracha? At 67 - 69 kg, they are not like marathon runners.
Since I'm not familiar with their sport but is that their every day weight or "weigh in" weight? (assuming there are weigh ins 24 or so hours prior to events).
Also, I'm pretty sure they're both at far lower body fat %. I'm also a big proponent of bulk -> cut, no the other way around (especially for guys).
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How much calories per day are you eating?
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NukeD, last time I counted it was around 1900 - 2000, divided like this fats : protein : carbs = 540 : 600 : 900
And I gained around 5 kilograms in five - six months (from 71 to 76 kg) as I was unable to do proper cardio exercises.
For the rope jumping, yeah, I got it's not really useful, I mean I can do around 20 minutes of it and I can breathe almost normally.
I did some research and there are a ton of core muscle exercises I can do.
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EPT
