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Old 08-10-2010, 03:29 PM   #4
Derek Weaver
Senior Member
Join Date: Nov 2007
Posts: 2,628

25 + lbs of fat in 6 months would be completely doable. 1 lb/week, consistently over 24 weeks gets you right in the neighborhood. What method did you use to figure out your BMR?

Like I was saying in my post, you can certainly gain a little muscle back while you first get restarted. It's sometimes called "the newbie affect". For scientific reasons I can't really go into, new athletes or athletes getting back into training often lose fat and gain muscle simultaneously. Then it stops, they get frustrated and stop.

Casey Viator is not an example to look to.

Take what I say with a grain of salt. I'm not a professional, and can only suggest ideas:

What I would suggest would be this: work out, and walk or do some sort of metabolic work often, up to 5 or 6 days/week. The higher the volume, the lower the overall intensity should be. If you are going to do this, sacrifice intensity with your cardio stuff, not in the weight room. As you get better conditioned, work in more steady state jogging and running to push the heart rate.

Run a moderate deficit of around 500 cals/day. Some suggest a smaller deficit, I look and see that most people end up with tag along calories in the form of extra proteins, fats, carbs etc that aren't usually calculated.

Running a high deficit like you are is going to catch up to you. Decide on slow and steady, or get off with a fat loss war doing something like the V-Diet, or some other PSMF. I'm not recommending these approaches but you may want to look at them and make up your own mind.

I recommend against CFE, more than any other CF "variation" because a) I've never met anyone who actually did well following the program. b) 3/1 scheduling is brutal for anyone, and is generally poor thinking when combining lifting, metabolic work and sprint/interval work with endurance work for anyone other than actual elite athletes who are possibly on drugs. Unfortunately, there aren't many around here who are elite athletes.
And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim
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