How to measure progress when cutting down

[autonoma]

Hi All,

My goal for next August is 200lbs at 8%bf. Currently 212lbs at unknown bf%. All my pics are current.

Newbie with cutting down here. I am trying to cut down. I eat roughly 4500 calories of roughly, 500 grams of protein and 300 grams of carbs and 140 grams of fat ... to maintain.

I plan for the first two weeks to cut my calories by 500. Then add cardio 1 hour for the next 4 weeks. Add reduce more calories/cardio as necessary.

Should I aim for losing a certain amount a week? Is it a mirror measure? Keep my strength, or does it not enter into the equation at all? What measures do you guys/gals use to see if you are progressing with good pace.

People on the message board here say i'm around 16-20% bf but my calipers (which is prolly wrong) say i'm 12.6%. I will assume 18% bf.

Help and thank you!

[stayfit2008]

Hi All,

My goal for next August is 200lbs at 8%bf. Currently 212lbs at unknown bf%. All my pics are current.

Newbie with cutting down here. I am trying to cut down. I eat roughly 4500 calories of roughly, 500 grams of protein and 300 grams of carbs and 140 grams of fat ... to maintain.

I plan for the first two weeks to cut my calories by 500. Then add cardio 1 hour for the next 4 weeks. Add reduce more calories/cardio as necessary.

Should I aim for losing a certain amount a week? Is it a mirror measure? Keep my strength, or does it not enter into the equation at all? What measures do you guys/gals use to see if you are progressing with good pace.

People on the message board here say i'm around 16-20% bf but my calipers (which is prolly wrong) say i'm 12.6%. I will assume 18% bf.

Help and thank you!

First off I'd like to applaud you for being honest with yourself,..many people will defend vehemently their BF by a non trusted measuring device no matter what other experienced people say. I would say you are more around %20. Your plan for a 500 cal cut makes sense,..the rule of thumb around here is try not to lose more than 1-2lbs. /week. But your initial weight loss may be a little faster rate than that then level out further into the diet. The real goal is try not to be too anxious. Your strength should not suffer as long as you keep to this format. Yes, a mirror is a great measure device,..trust what you see with open eyse.

[AustrianOakJr]

Use the mirror, strength, and a reasonable calorie defecit as your guides. If youre only losing 1-2 lb a week, your strength doesnt drop, and the mirror says you look better, youre doing well. If one of those things is out of check, you need to rethink your approach. I will lend a bit of advice on the diet.......500g of protein is ridiculous overkill. There is absolutely no use for that kind of protein in your diet. Switch out 250g of protein for 250g of carbs and put the glucose to work! And if you can lose weight on that many calories.....more power to you!

[autonoma]

First off I'd like to applaud you for being honest with yourself,..many people will defend vehemently their BF by a non trusted measuring device no matter what other experienced people say. I would say you are more around %20. Your plan for a 500 cal cut makes sense,..the rule of thumb around here is try not to lose more than 1-2lbs. /week. But your initial weight loss may be a little faster rate than that then level out further into the diet. The real goal is try not to be too anxious. Your strength should not suffer as long as you keep to this format. Yes, a mirror is a great measure device,..trust what you see with open eyse.

Thank you for your advice. If you can indulge me for some more questions.

Suppose I have 20%bf which would leave me with 170lbs lean mass, is that a respectable lean mass for my height of 5'7"? If I want to get 200lbs at 8%bf that would require a lean mass of 184lbs. Wow, so I have to gain 14 lbs of lean mass in a year? That would be extremely hard right?

Something miraculous happen this past 2 months..i ate clean..extremely clean and I swear on a stack of bibles that I gain weight but lost bf%. I gain 10 lbs basically in the last 6 weeks with some help from vitamin S and I can *see* my abs. Is that real? I plan to keep on trucking...anyways I have too many questions for later..argh!

Thank you.

[autonoma]

Use the mirror, strength, and a reasonable calorie defecit as your guides. If youre only losing 1-2 lb a week, your strength doesnt drop, and the mirror says you look better, youre doing well. If one of those things is out of check, you need to rethink your approach. I will lend a bit of advice on the diet.......500g of protein is ridiculous overkill. There is absolutely no use for that kind of protein in your diet. Switch out 250g of protein for 250g of carbs and put the glucose to work! And if you can lose weight on that many calories.....more power to you!

Thank you, I will adhere to your guidelines. I thought that eating alot of protein will get you leaner..i was ready to give it credit for helping my increase weight and lose bf%. Eating 250g carbs is a hell of alot easier than eating 250g of protein.

I think I hit my weight loss limit when I reach around 190, then I have to add cardio. Yes, I'm losing weight, two pounds in the last 4 days eating like a pig and drinking a protein shake in the middle of the night cause I did not want to lose anymore. Play sports alot tho.
Cheers!