Hi, 30 years old, male, 185cm (6"1'), 115kg (253lbs).
I have been this size for a very long time. This is despite the fact that I have been training martial arts for years. But, I never paid any attention to what I ate, until recently. I ran an experiment this week where I didn't reduce my intake at all. I ate and drank as normal, but this time - I kept count.
On average, it was 3600 calories a day. My worst day was Wednesday, which I had 4,200. In the week (Friday morning to Friday morning), I also drank 16 pints of lager who's calories have not been counted on the day to day average.
I realise this is too much.
I am about to embark on a style bootcamp. I am already reasonably fit, and I am used to exercising every day. All that will be different is increasing the intensity of exercise and reducing my calorific intake based on a traffic light system.
I plan to cut down to 2000 Calories a day on "Red" days, 1800 on "Amber" days and 1600 on "Green" days
Red Days:
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Monday - 45 minute walk in the morning, 30 minute Circuit in the afternoon (see circuit), 2.5 hours of MMA in the evening (I usually just do 2 hours).
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Thursday - Couch 2 5k in morning, 2.5 hours of MMA in the evening.
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Friday - 45 minute walk in the morning, 30 minute Circuit in the afternoon, 2.5hours of MMA in the evening.
Amber Days:
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Tuesday - Couch 2 5k in morning
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Wednesday - 45 minute walk in morning, 30 minute circuit in evening.
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Saturday - Couch 2 5k in morning
Green days:
- Sunday - 45 minute walk
The circuits will be 3 rounds, with with 8 exercises per round and 1 minute per exercise, 2 minute rest between rounds, for a total 30 minutes.
As time goes on, I will reduce the rest time between rounds, increase the number of exercises and add more rounds.
I plan to do this for 10 weeks, to take me right up to Christmas, by which point I hope to have lost at least 20lbs (but hopefully 36lbs as the upper target). I will take a 14 day semi-break, where I move to maintenance calories, scrap the MMA training and reduce the circuit to training to just 1 round (the Couch 2 5k program will be finished by then so I will be on just 5k runs, which will resume), before picking it up again in the New Year.
After which I will continue the program until I reach my target weight of 85kg (187lbs).
I know this seems Spartan and too brutal. But when I was 17 I did 10 weeks military bootcamp which was a hell of a lot harder, on less food, more exercise and with no rest days. Granted - I am not 17 anymore - But I also still have a base level of fitness thanks to martial arts training, and the willpower to succeed. And the knowledge that I can do this. I have also have the awesome motivation of needing to be a certain weight in order to make my professional MMA debut in March at 85kg (to fight at Middleweight). I also have the support of an excellent team at the gym who all believe I can do it.
Thanks for your kind support!
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source https://www.reddit.com/r/loseit/comments/q8luhy/day_1_starting_a_bootcamp/
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