Lose Fat, Gain Muscle

It has begun. The time to lose some fat. Hopefully I have gained around 3 kilograms (6.6 lbs) of muscle mass this year and it will show at the end of this definition phase. On February 28th I weighed in at 114.8 kg (253.1 lbs). The day after I began “cutting”, though this early the nutritional difference is miniscule. So far I eat around 100 kilocalories less and walk on the treadmill for 20 minutes after each workout.


I currently eat 3600 kcal. Minimum 350 grams of protein, maximum 70 grams of fat, and minimum 350 grams of carbohydrates and maximum 400 grams of carbohydrates. I will decrease the amount of calories by 100 each week, until I reach 2900 calories, that is to avoid going lower than 315 grams (1260 kcal) of protein, 50 grams (450 kcal) of fat and 300 grams (1200 kcal) of carbohydrates. At that time, once I consume 2900 kilocalories/day, I will increase the treadmill walking to 45-60 minutes a day.  The food will be exactly the same, but in slightly smaller portions. My training sessions will be just as intense as usual, but with the treadmill walking added. All in all not a major change in theory, and has not been the last two times I have tried losing some fat either.

My levator scapulae injury got inflamed, but got better quickly. After two days of not training I trained more often to catch up, and so far it feels pretty decent, not good, but pretty decent. I will notice for sure how it will go on chest/shoulder training next time. I still have to keep the strain in mind though and rehabilitate and keep up with the range of motion- training and strengthening. I Also need to improve my posture, specially when sitting by the computer. The forward head posture is a big no-no, which I try to diminish through specific exercises, such as the chin tuck/double chin.

  • Day 0: 114.8 kg (253.1 lbs)
  • Day 1: 113.7 kg (250.7 lbs)


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5 Responses to Lose Fat, Gain Muscle

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