[MotoMarine]

Current:
6"2
176lbs
23% BF

Goal:
6"2
180lbs
10% BF

Timeframe: 5 Months if possible, Im deployed and would like to reach this goal by the time i get home =)

Stack:
Lipo-6x - Fat Burner
Syntrax Fyre, 120 Capsules - Natural Food Supressant
Universal Animal Pak, 44 Paks - Vitamins
Universal Animal Stak, 21 Paks - Test Booster
Whey Liquid Protein 42 - Protein
Higher Power Micronized Glutamine 500, 500 Grams - Recovery

Diet:
2000 calorie diet till i reach 10% BF goal

Workout:
HIGH weight LOW reps 3x's week
500 Calorie burning cardio 2x's week
sat/sun rest

After 10% BF Goal:
Raise calorie intake to get muscle gains.
no more cardio just a lil bit of HIIT 2x's week
HIGH weight LOW reps 5x's week


My question's are is this a good idea to reach the Goal that i want?
I'd like some good feedback and opinions of what I could do better to achieve this goal. Or what im doing wrong that I could change...

Thanks,

[DThomp21]

Honestly man your on the right track but your calories and WAY to low. If you want to lose 13% bodyfat and gain 4 pounds that means you need to be building muscle while you are losing fat. This is a very tricky process since losing weight requires a caloric deficit and gaining weight (muscle) requires a caloric excess. If you are only eating 2000 calories a day you will almost burn off more muscle than fat. Figure out what your total daily caloric expenditure is and go about 500 under that. 3,500 calories equals one pound of fat. (500 calorie deficit 7 days a week = 3,500 calories). I don't know your daily schedule but at 6'2 im guessing you burn between 3200 and 3800 total cals. a day.....Remember, losing body fat and keeping or building muscle means eating lots of clean high quality foods 6-8 times a day...it doesn't mean starve yourself. GOOD LUCK bro!

[Ilikehooters]

how can you find your calorie expenditure?

[DThomp21]

Its a combination of a few things, I forget the exact equation. I will check my NASN book and get it up here for you guys ASAP! I haven't had to do it for a client in a while.