Background: I’m 39 years old, 6’3" 233 (waist = 3" more than I’d like; approx. 22% BF). I recently tested my maxes on the Big Three (350, 255, 405) and then went outside and ran a 300m in :51.32; rested 5:00 and then ran 300 yard shuttle in 1:08. I say this to note that I feel that I have some level of conditioning/work capacity.
I would like to drop some weight (actually I don’t care about the scale; but I’d like to drop some midline circumference and get my BF to 17% or less.
I’ve read Joe DeFranco’s repost of the ‘Miles Austin Project’ www.defrancostraining.com/ask...revisited.html
Basically, Joe took a 6’3" 240 D3 player and in 8 weeks prepped him for the NFL combine.
What piqued my interest it that he had the athlete drop 25 lbs and still improve his metrics (225 bench rep test/ vertical & broad jumps/ etc.).
He lists the diet:
Breakfast: 3 organic omega-3 eggs, 1 slice cheese,
1 cup oatmeal w/ skim milk, 1 cup green tea
Pre-Workout: DeFranco Energy Bar
Post-Workout: Lean Body Instant Breakfast Shake,
1 banana
Lunch: Turkey sandwich on 7 grain bread w/ lettuce,
tomato,1 slice cheese, mustard
1 cup organic blueberry yogurt
Dinner: Houston?s Seared tuna salad
TOTALS:
Calories = 2134
Fiber = 40g
Protein = 208g
Carbs = 213g
Fat = 50g
This seems to be arrpox. 1,000 calories under maint. level for an active 240lb man.
Is this type of calorie/macro profile feasible for a short term ‘cut’ and still keep training intensely for an active 39 year old or is this too much to ask of a ‘normal’ human who is not an NFL level talent 20 something? What would be the concerns with attempting this?
I’d really like try to ‘cut’ for a short intense period. I know I ultimately need to thing long term but I feel that if I set can short term goal and reach it (6-8 weeks of lower calories) then I can (hopefully) develop good dietary habits and then gradually increase my calories back to more maint. level once I reach my BF goal.
Thanks-in-advance!