New years I weighed in at just over 185 pounds (I'm 5'5"). I managed to add some muscle (I figure about 5 pounds) and still come down to 151 pounds for the weigh in of my first contest at the end of last April. To be honest I was eating too many calories to begin with and my weight had fluctuated between 170 and 180 until mid march. That's when I took it all under control, cut my protein in half (didn't loose any muscle) and dropped down to under 160 by the end of April. I also lost some water with diuretics.

Demetri,

When you cut your protein in half was this below the minimum .9 grams per lbs of body weight?

I have been on the diet for one week and lost only 2 lbs and may need to cut calories from somewhere myself. I currently weigh 190 @ 6 ft tall w/ 24% body fat.


12*190= 2280 total calories
lbm[143]* 4= 572 protein calories
carb calories= 30*4= 120 calories
fat calories = 2280-572-120=1588

protein grams 143
carb grams 30
fat grams 163

This is basically what i have been eating this week. What should i do to speed up the fat loss progress?