i filled a profile in on my fitness pal for cutting and it says 1450 calories a day to lose 1 pound and half each week
im 168 pounds 5 foot 10 does this sound like enough calories daily as when i was bulking i was eating around 3000 a day.
also i was thinking of using IF for my diet as i struggle sticking to any diet type but i can easily go without food.
i was thinking of fasting from around 8pm till 10am each morning and then eating a small meal of protein and fat before the gym at around 1pm and then post workout carb and whey protein shake and then a big tea each night to hit my 1450 calories then fast from 8pm again
sticking to around 100grams carbs daily
around 150 grams protein
does this sound like a plan i wanna drop from around 19-20% body fat to around 10%
if anyone can suggest any improvements please let me no
thanks
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12-11-2012, 01:44 PM #1
- Join Date: Jun 2012
- Location: United Kingdom (Great Britain)
- Posts: 221
- Rep Power: 145
does this sound like a plan for losing fat
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12-12-2012, 07:39 AM #2
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12-12-2012, 07:53 AM #3
- Join Date: Feb 2012
- Location: Halifax, NS, Canada
- Age: 50
- Posts: 11,523
- Rep Power: 21891
Don't follow the goal thing on MFP mate, just use it to track calories and macros. It's recommendation of 1450 calories is NET calories, which assumes you are tracking and estimating exercise calories and eating them back. Not a good strategy IMO.
IF is generally a good idea, but don't monkey with it till you've tried it as it's laid out.
1. Get rid of your misconceptions
2. Calculate your calories and macros
3. Eat about 20% less calories than you burn each day while still meeting minimum protein and fat. Get the remainder of cals from carbs.
4. Buy a kitchen scale and weigh everything that goes in your pie hole.
5. Count calories using a site like MyFitnessPal. Here's how to count properly.
6. Lift heavy weights to preserve muscle mass, on a program like Starting Strength. Why this program? Read this.
7. If nothing happens after 3 weeks, reexamine calculations, and eat less.
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12-12-2012, 08:15 AM #4
- Join Date: Jun 2012
- Location: United Kingdom (Great Britain)
- Posts: 221
- Rep Power: 145
cheers mate so if im not sticking to 1450 calories per day what should i really be aiming for ?
i do weigh all my foods and get my protein and fat requirements each day.
does 100 grams of carbs daily sound ok for fat loss.
im not too bothered about losing muscle, just wanna get to around 10-12% body fat then clean bulk to put on some size.
would it b best to go to the gym in a fasted state or have a small meal of protein/fat before the gym as i dont go to the gym till 2pm
cheers
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12-12-2012, 09:10 AM #5
- Join Date: Feb 2012
- Location: Halifax, NS, Canada
- Age: 50
- Posts: 11,523
- Rep Power: 21891
Calories and macros can be calculated using the links I gave above.
Fasted training is a personal preference thing. Some react well to it (I certainly do), others not so much. Eating a little something before you go might be smart. BCAAs are a convenient option.
I've personally found that a preworkout stimulant combined with fasted training makes for an amazing workout.
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12-13-2012, 01:04 AM #6
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12-13-2012, 05:15 AM #7
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12-13-2012, 01:31 PM #8
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12-13-2012, 02:20 PM #9
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12-14-2012, 01:23 AM #10
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12-14-2012, 02:53 AM #11
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12-14-2012, 03:53 AM #12
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