thanks I really appreciate the reply. Actually, isnt a gram of carbs and a gram of protein around 4 cals each? which would make the 200g of protein 800 kcals and 100g of carbs 400 kcals which makes it total of 1200 kcals, with a balance of 800 kcals left for fat? from what I've heard 1g of fat = 7kcals, so that makes it 800/7 = 114g of fat?
Here's an example of macros from yesterday for me:
calories: 2156
Carbs: 99g
Fat: 88g
protein: 213g
(I had a glass of red wine at dinner, I think those kcals don't get included in neither of the subgroups)
these were pretty much spot on for what i thought my target should be, maybe alittle bit too much fat and cals but I mismanaged slightly due to social obligations yesterday and finished the day with a small binge of protein shake, hummus & carrots when I got home Anyways what would you suggest as modifications to this target? if i am to take fat down, what needs to increase?
also, I did a quick check on a bmr calculator and my basal is around 2120, which means if I continue to eat at 2200 i won't see much loss so should I be targeting closer to 1800kcals to start seeing the weight slide down without lbm loss? thanks.
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11-05-2012, 09:58 AM #211
- Join Date: Nov 2012
- Location: New York, United States
- Age: 43
- Posts: 51
- Rep Power: 147
Last edited by Matthias1980; 11-05-2012 at 10:06 AM.
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11-05-2012, 10:08 AM #212
1g fat = 9 calories not 7
R.I.P urukhai29, sentinel3, AncientYouth.
"Eating chips and cookies and drinking soda is just like wandering through life. These are the agents of a purposeless existence. Avocados, turkey burgers, brown rice and eggs etc are the agents of a purposeful existence." - orderoutofchaos, The Internet, 2014
2 Kings 2:23-24
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11-05-2012, 10:09 AM #213
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11-05-2012, 10:11 AM #214
172 after the weekend.
I usually jump 5 to 10lbs in water weight.
I should be able to get under 169 by Thursday.
doing all my lifting the first 3 days of the week & especially legs by tom.
I'm going on an overnight hiking trip Sat so I expect to be hiking about 5 miles with a back pack.
Don't want to be DOMing for that. LOL!
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11-05-2012, 10:14 AM #215
this. and I apologize, when i first did the math I somehow messed something up. 800/9=88g fat, which will be a good amount. Your macros look good for yesterday. Red Wine is empty calories though, it would be wiser to spend them on something beneficial for your body. However, I know just as much as anyone else it is important to still enjoy things you love even while cutting, otherwise you will go crazy.
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11-05-2012, 10:31 AM #216
- Join Date: Nov 2012
- Location: New York, United States
- Age: 43
- Posts: 51
- Rep Power: 147
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11-05-2012, 11:35 AM #217
Hey, disapointing news, I fell ill and had to take medicine so I broke my fast and ate at maintenance today (bearing in mind I ate 3000 cals yesterday which is 2 days worth of cut usually). I burned 500 cals through cardio and my maintenance is around 2200 so it should only be an increase of 300 or so which isn't too bad I guess. I have a very soar throat, headaches and fatigue. I guess the cough and or sneezing will come tomorrow. Will skip tomorrow's workout but hopefully will be able to make Wensday's workout. Will probably not go back to 36 hours IF. I'll follow the regular 24 hour one with uni starting again.
I'm hoping for the best scale wise but I think it'll stay around the same or a slight increase to 162 from 161,5.
I hope I get to 158 by the end of the month but I'll be happy with 158,5.:)
Im fat and overweight, what do I do? Lift heavy and eat well.
Im skinny and need to put muscle on, what do I do? Lift heavy and eat well.
I have loose skin, how do I get rid of it? Lift heavy and eat well.
My GF cheated on me, my worlds ending what do I do? Lift heavy and eat well.
My Daughters boyfriend is a gang member who is leading her astray, what do I do? Lift heavy and eat well.
I'm 10k in debt, what do I do? You know the drill. No excuses.
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11-05-2012, 12:28 PM #218
I just heard about futsal recently. Sounds like a really fast paced game! Sorry about your no-shows. Rock on for indoor soccer!
I finally did my body fat measurement with my new calipers. Looks like I've hit my body fat goals! I'm at 20.8%. I think it's a little low (user error perhaps), but still, I'm happy--even if I'm upwards of 23%. I started out at 32% in Jan 2011. It's all good. I'm goaling for high teens for sure!Kristin "Never mind your failures today...get back on that horse and RIDE!"
The scale does not own me. :)
Nov 1 - Feb 1 NitroComp (Goal: 17% body fat--IT WILL BE MINE!!!)
11/1: 128 | 11/8: 131.5 | 11/15: 129 | 11/23: 132 |11/29: 131
12/6: 133 (WTF am I doing????) | 12/13: 132.5 | 12/20 | 12/27: 137 (damage control needed proto!) 1/3: 140.5 | 1/10: 133.5 | 1/17 | 1/20 | 1/27
Sept - Jan OBF Comp (Goal-high teen body fat, bigger muscles: Big fat fail, but moving on).
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11-05-2012, 04:13 PM #219
- Join Date: Dec 2011
- Location: California, United States
- Posts: 1,105
- Rep Power: 4977
Congratulations on all your fat loss to date. I have been using the link below to track my body fat % since I started my journey at the beginning of this year. You can try it too and see if it's close to your calipers.
http://www.linear-software.com/online.htmlWeighed - 281 lbs on 1/1/2012
▪█───────█▪ 6 Weeks to Shred ▪█───────█▪
6-8: 230.4 | 6-15: xxx.x | 6-22: xxx.x | 6-29: xxx.x | | Month Total: x.x lbs
7-6: xxx.x | 7-13: xxx.x | 7-20: xxx.x || Month Total: 0.0 lbs
Final Total: xxx.x lbs
~NitrogenWidget's One Year in the Green Crew - Feb 2012-Feb 2013~ = 76 lbs lost
~Army Veteran Crew~
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11-05-2012, 06:22 PM #220
45 minutes. The time it took for me to fill up tonight. And they had the audacity to tell me when I got to the pump that it was cash only. I was bout 30 seconds away from getting arrested. My blood pressure spiked. But a few harsh words and 60 dollars later Im good money. Time to stock the fridge. No loss in weight this past week. But i can't complain. Health power and gas. I should be good for a little while.
> OBF Fall 2012 Transformation
It's a beautiful thing. Believe that.
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11-05-2012, 07:33 PM #221
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11-05-2012, 10:27 PM #222
That's the calculator I'm using! Ejnar hooked me up to it. And the calipers, too. I am going to have my friend redo the pinches. She's a little more experienced than hubby.
I don't even know what to say to that--that's rough. Are you doing okay? How did your neighborhood fare?Kristin "Never mind your failures today...get back on that horse and RIDE!"
The scale does not own me. :)
Nov 1 - Feb 1 NitroComp (Goal: 17% body fat--IT WILL BE MINE!!!)
11/1: 128 | 11/8: 131.5 | 11/15: 129 | 11/23: 132 |11/29: 131
12/6: 133 (WTF am I doing????) | 12/13: 132.5 | 12/20 | 12/27: 137 (damage control needed proto!) 1/3: 140.5 | 1/10: 133.5 | 1/17 | 1/20 | 1/27
Sept - Jan OBF Comp (Goal-high teen body fat, bigger muscles: Big fat fail, but moving on).
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11-06-2012, 07:19 AM #223
Thanks! I ended up playing 2 and a half games last night. A lot of sprinting! Good times nonetheless, scale is going down, and 199 is looking like it might hit well before February, which i'm fine with, just means it'll be time to make new goals! But when i see a 1 as the first number on that scale i don't know what i'm going to do with myself, as i was still in elementary school when i saw those numbers. (i don't know if i posted where i started and such in here, but i've been huge all my life, well up until the past year or so, and now i have pretty good control of everything).
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11-06-2012, 08:03 AM #224
Whats up guys? Past month has been pretty much a wash. I moved last week and hopefully things will be getting back to normal soon. Just came off an 8 day deload where I didn't go to the gym once and took a small diet break. Weight was up a lb or so, but i feel refreshed. My diet has been slacking, and I guess I need to drop my calories down a bit to continue to lose weight. Weight this am. 187.6 lbs. Hoping to get down to 180 in the next 6 weeks.
Aug of 2010 - 330 lbs <--- Never Forget
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11-06-2012, 09:25 AM #225
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11-06-2012, 10:05 AM #226
I did my duty and voted today.
Why do I do this weightlifting thing for the last 34 years with all its ups and downs life has handed me? Because each time I came back stronger. NEVER GIVE UP. Gym life is about more than muscles getting bigger and weights going up. Its wisdom discipline dedication humility you name it.
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11-06-2012, 10:15 AM #227
- Join Date: Dec 2011
- Location: California, United States
- Posts: 1,105
- Rep Power: 4977
Weighed - 281 lbs on 1/1/2012
▪█───────█▪ 6 Weeks to Shred ▪█───────█▪
6-8: 230.4 | 6-15: xxx.x | 6-22: xxx.x | 6-29: xxx.x | | Month Total: x.x lbs
7-6: xxx.x | 7-13: xxx.x | 7-20: xxx.x || Month Total: 0.0 lbs
Final Total: xxx.x lbs
~NitrogenWidget's One Year in the Green Crew - Feb 2012-Feb 2013~ = 76 lbs lost
~Army Veteran Crew~
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11-06-2012, 12:02 PM #228
On my way to vote as well.
Completely OT. Magic Mike. That is all.Kristin "Never mind your failures today...get back on that horse and RIDE!"
The scale does not own me. :)
Nov 1 - Feb 1 NitroComp (Goal: 17% body fat--IT WILL BE MINE!!!)
11/1: 128 | 11/8: 131.5 | 11/15: 129 | 11/23: 132 |11/29: 131
12/6: 133 (WTF am I doing????) | 12/13: 132.5 | 12/20 | 12/27: 137 (damage control needed proto!) 1/3: 140.5 | 1/10: 133.5 | 1/17 | 1/20 | 1/27
Sept - Jan OBF Comp (Goal-high teen body fat, bigger muscles: Big fat fail, but moving on).
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11-06-2012, 01:12 PM #229
- Join Date: Jun 2007
- Location: West Virginia, United States
- Posts: 131
- Rep Power: 206
in
better late than Never
will post stats soon
Goal weight: 216__ 262lbs (01192014) __
Jan 28, 2014 = 260lbs
--Feb 14, 2014 =
----Feb 28, 2014 = (Small Goal: 247lbs)
------March 14, 2014 =
--------March 28, 2014 =
----------April 14, 2014 = (Small Goal: 232lbs)
------------April 28, 2014 =
--------------May 14, 2014 =
----------------May 28, 2014 = (Small Goal: 217lbs)
------------------ June 14, 2014 =
|||=== GOAL 216lbs ===|||
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11-07-2012, 09:41 AM #230
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11-07-2012, 09:45 AM #231
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11-07-2012, 09:46 AM #232
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11-07-2012, 01:08 PM #233
Weighed in at 175 this morning, so 2 lbs down in the first week. Pretty surprised considering i had two 3000-3500 calorie binges on the weekend (parties...), but i've been trying to count my cals as best as possible and stick to 2k. Hopefully this isn't just water weight and it keeps coming off, already feeling leaner... Could be psycho****tic though
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11-07-2012, 01:59 PM #234
- Join Date: Nov 2008
- Location: Edmonton, Alberta, Canada
- Age: 57
- Posts: 5
- Rep Power: 0
The first day, I was stiff all over. Spent 1 hr on the stationary bike= 33 km, Ave 90 RPM, Then 40 minutes core exercises. My arms were stiff from Curls. Then next day, stretched, drank more H2O. Felt good. THis first week will be the toughest. I do not weigh myself everyday. Once a week is good. I can tell my body is changing. Need to go out and Shovel 10" snow.
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11-07-2012, 03:07 PM #235
- Join Date: Jan 2011
- Location: Louisiana, United States
- Age: 46
- Posts: 251
- Rep Power: 550
Don't know if it's too late to get in or not.. I have had a prolonged illness keeping me on the sidelines.
I'm in the first week of Allpro's routine with a starting weight of 398.Trample the weak...Conquer the strong...Hurdle the dead
Former 400+ Guy
Current Program: Cycle 4 of AllPro's beginner routine
Dec 1st - Mar 1st Transformation Participant
Starting Weight - 393.2 lbs (Dec 1st)
Current Weight - 351.6 lbs (Feb 24th)
----------------------------------
Total Weight Loss - 41.6 lbs
Ending Goal Weight: 340.0 lbs
Ending Weight: ???
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11-07-2012, 03:33 PM #236
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11-07-2012, 05:12 PM #237
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11-07-2012, 07:52 PM #238
Im back up to 155 because of carb stores. Thats higher than I expected but at least I know where im at. The last two days I ate what I wanted but tried to stay semi close on calories. I think im going to go back to cutting for 3 weeks now with at least a 3 pound loss as a goal.
Why do I do this weightlifting thing for the last 34 years with all its ups and downs life has handed me? Because each time I came back stronger. NEVER GIVE UP. Gym life is about more than muscles getting bigger and weights going up. Its wisdom discipline dedication humility you name it.
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11-07-2012, 08:49 PM #239
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11-07-2012, 08:57 PM #240
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