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  1. #1
    Registered User xalexD's Avatar
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    Question Carbs and calories?

    how many calories and carbs should a person thats trying to lose 2-3 pounds per week intake per day?
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  2. #2
    Registered User cheeseandrice's Avatar
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    if you want to lose 3 pounds a week, go on a 1000 cal/day deficit, paired with a keto diet (carbs under 40g or 30g a day)
    Vegan

    "there are ZERO conclusive and definitive peer-reviewed studies proving detrimental effects of phytoestrogens in dietary soy intake"
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  3. #3
    Registered User xalexD's Avatar
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    Originally Posted by cheeseandrice View Post
    if you want to lose 3 pounds a week, go on a 1000 cal/day deficit, paired with a keto diet (carbs under 40g or 30g a day)
    thanks
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  4. #4
    Veggie. Judo. Squats. fitlover's Avatar
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    Originally Posted by cheeseandrice View Post
    if you want to lose 3 pounds a week, go on a 1000 cal/day deficit, paired with a keto diet (carbs under 40g or 30g a day)
    WTF are you talking about?


    Honestly, you shouldn't be losing more than 1.5 lbs. per week...2 MAX, but that's pushing it. You're trying to retain muscle and lose FAT.

    We'd need a lot more info to help you. What are your stats, activity level, etc? Pics would help too.
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  5. #5
    Registered User RealMenDeadLift's Avatar
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    1185.3 exactly
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  6. #6
    Walrus Crew ChecksandGiggles's Avatar
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    Originally Posted by RealMenDeadLift View Post
    1185.3 exactly
    laugh

    really, activity level would help. And you shouldn't lose 3 lbs a week. If you're obese, 2/week is all right. If you're not obese, contend with 1 lb/week. It's better for you and you'll preserve more lean mass.
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  7. #7
    Registered User xalexD's Avatar
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    i work out everyday of the week for more than 2 hours sometimes twice a day i do cardio on Wednesday and Friday's for 2 hours. i need to lose quick weight becus of wrestling i need to cut down to 200 in about 6 months or so currently at 260 was 270 about 2 months ago but i wasnt doing any diet.
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  8. #8
    Walrus Crew ChecksandGiggles's Avatar
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    Originally Posted by xalexD View Post
    i work out everyday of the week for more than 2 hours sometimes twice a day i do cardio on Wednesday and Friday's for 2 hours. i need to lose quick weight becus of wrestling i need to cut down to 200 in about 6 months or so currently at 260 was 270 about 2 months ago but i wasnt doing any diet.
    You do too much. It sounds like you'll be able to get there, but you'll sacrifice a lot of muscle. Just sayin.'
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  9. #9
    Registered User intensitymaster's Avatar
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    Originally Posted by xalexD View Post
    how many calories and carbs should a person thats trying to lose 2-3 pounds per week intake per day?
    For FAT LOSS:
    Total Daily Calories = Bodyweight times 12
    this may need to be dropped to x11 or x10 if no progress after a few weeks
    obese people can use LBM (lean body mass) instead of BW
    Protein = 1g per lb BW
    (4 calories per gram)
    can go up to 1.5g if desired
    Fat = .4-.5g per lb BW
    (9 calories per gram)
    yes, you read that right,healthy fats are important for fat loss
    Carbs = whatever remains to meet your calorie total
    (4 calories per gram)

    TO MAINTAIN WEIGHT

    SAME FORMULA X 13-15 BW

    First Step: Calculating Your Basal Metabolic Rate

    Your basal metabolic rate (BMR) simply means the amount of energy used by your body during a 24-hour period if no activity is performed. In other words, if you're inactive for 24-hours straight, you'd still "burn" the amount of calories equivalent to your BMR.

    Your BMR is a function of your size, sex, and age. It's also influenced by your metabolic status (hypo or hyperthyroid state for example). We can calculate BMR with the following formulas (by Harris-Benedict):

    For Men

    BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age)

    So for a 30 year old bodybuilder of 220lbs (100kg) at 5'11" (178cm) it comes up to:

    BMR = 66 + (13.7 x 100kg) + (5 x 178cm) – (6.8 x 30)

    BMR = 2122 calories per day

    For Women

    BMR = 655 + (9.6 x weight in kg) + (1.7 x height in cm) - (4.7 x age)

    So for a 28 year old figure girl of 132lbs (60kg) at 5'6" (165cm) it comes up to:

    BMR = 655 + (9.6 x 60kg) + (1.7 x 165cm) – (4.7 x 2

    BMR = 1380 calories per day


    Second Step: Factoring in activity level

    The amount of calories found using the Harris-Benedict formula is what your body burns every day, even if you do nothing all day. Obviously, the more active you are the more you'll burn fuel. So, energy expenditure will be increased when your activity level goes up.

    To get an adequate estimation you need to multiply your BMR by an activity level factor:


    1.0 Sedentary

    1.2 Very light activity

    1.4 Light activity

    1.6 Moderate activity

    1.8 High activity

    2.0 Extreme activity


    By sedentary we mean doing nothing all day (sleeping and watching TV).

    By very light activity we mean doing nothing physical. Working a desk job or on a computer and not performing any type of physical activity during your day.

    By light activity we mean having a non-physical job (desk, computer, etc.) but performing some sort of physical activity during the day (e.g. above average walking) but no hard training.

    By moderate activity we mean having a non-physical job, performing some sort of physical activity during the day, and including a daily workout session in your routine. This is where most of you are at.

    By high activity we mean either training plus a physical job or non-physical job and twice-a-day training sessions.

    By extreme activity we mean a very physical job and daily hard training.

    So if our 220 pound bodybuilder with a BMR of 2122 calories/day is moderately active, his daily energy expenditure is bumped up to 2122 x 1.6 = 3395 calories per day. This is the amount of food to consume to maintain present body weight.


    Third Step: Adjusting caloric intake to your goal

    To gain muscle you should ingest more calories than you use up each day. To lose body fat you must do the opposite. A 20% increase or decrease seems to be ideal for most individuals. This isn't a drastic increase/decrease, so it shouldn't lead to excessive muscle loss or unwanted fat gain.

    Our sample bodybuilder has a daily caloric expenditure of 3395kcals/day. If he wants to gain muscle mass he should bump his caloric intake up to 4074kcals/day. And if he wanted to lose fat he should decrease it to around 2716kcals/day on average.

    Note that depending on your body type and metabolism, you may need to adjust these figures. Ectomorphs will need to increase caloric intake more than 20% to gain muscle maximally (around 30% is best for them) and they should decrease it less when trying to lose fat (by 10% instead of 20%). Endomorphs should only increase by 10% when trying to gain size, but lowering it by 20% is adequate for them when trying to lose fat.

    For example, if our 220 pound bodybuilder is an endomorph he should ingest 3734kcals/day when trying to gain mass (instead of 4074kcals/day).
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