im guessing about 30 percent bodyfat. Hoping to lose 2 lbs a week. Lifting 5 days a week. As of now only cardio is a 5 min warmup on elipticall before each workout.
|
-
06-15-2011, 06:32 PM #1
-
06-15-2011, 06:35 PM #2
At your weight, you could likely tolerate 2000 calories or less per day, even with a fairly active lifestyle. Contrary to popular belief, the MORE fat you have, the higher the deficit you can tolerate. Fat isn't very metabolically active. I'm not saying 2500 is too high - you could likely cut there just fine - just correcting your logic.
The title of your thread asks the wrong question imo.
-
06-15-2011, 06:39 PM #3
-
06-15-2011, 06:42 PM #4
- Join Date: Apr 2011
- Location: Bradenton, Florida, United States
- Age: 34
- Posts: 425
- Rep Power: 174
im 65 and have been cutting from 447 pounds... down to 342 now, i normally eat like 2400 on workout days and like 2000-2200 on off days. just make sure your getting at least like 175-200 grams of protein( i think 1 gram per pound of body weight for guys as big as us retarded) and you should be good... iv been cutting like crazy and can say iv kept at least 90-95% of my muscle while cutting 105 pounds down
really there have been weeks where i have eaten like 1400 7 days strait because im just not hungrystarted december 16th 2010 at 447 pounds goal of 260 pounds and under 15%bf lost 150 pounds, never going back
never quit, you can do this.
-
-
06-15-2011, 06:44 PM #5
-
06-15-2011, 07:04 PM #6
- Join Date: Oct 2006
- Location: Las Vegas, Nevada, United States
- Age: 43
- Posts: 203
- Rep Power: 227
Cardio is important for fat loss. Continue to warm up and perform resistance training, but add cardio after you lift. The longer the better for burning calories. You can increase the intensity by going faster, or by increasing the resistance. It's good for your cardiovascular system, and for lowering your BF%.
Everyone has a six pack. Most people just keep theirs covered.
-
06-15-2011, 07:13 PM #7
Cardio is not important for fat loss...^^^^
Diet is important. Cardio is not. Cardio is simply an extension of your diet. Cardio is beneficial for other reasons other than fat loss, but is not needed at all to have successful cut.
And I've reduced my cardio by 80-90%, and still am dropping weight at same clip as before for the most part.Aug of 2010 - 330 lbs <--- Never Forget
-
06-15-2011, 07:19 PM #8
-
-
06-15-2011, 07:41 PM #9
Thanks for the advice so far guys. Anyone have any weight losss stories they want to share such as what u ate i have a hard time getting my macros to be exact but can get it decently cloe most of time. Sometimes im lazy with macros in past but from what i hear makin sure calories are right is the most important part? I want to lose 2 pounds a week nothing more hopefully not less. Trying to avoid loose skin also if possible
-
06-15-2011, 07:54 PM #10
- Join Date: Jun 2009
- Location: Minnesota, United States
- Posts: 14,047
- Rep Power: 11553
My opinion is that in the beginning just make your calorie goal and do your best to get enough protein. I think the other stuff becomes more important as get lean, but at this stage just get a good deficit, good amount of protein and lift.
Just keep in mind that losing weight isn't easy. If you want to lose 2-3 pounds per week you have to be OK with being hungry sometimes even after eating all of your calories for the day. Be OK with being hungry and it will enjoy the food more. Of course if you are hungry all of the time you might have to eat more high fiber and protein foods or up calories if they are too low, but generally speaking there are going to be time where you are hungry.
I eat a mix of things, but a lot of chicken, pork, and beef. I have one protein shake a day for the most part. I eat chicken when I have enough fat in my diet and pork or beef if I need a little more. I eat a lot of veggies and a piece or two of fruit everyday. Greek yogurt has 10-15 grams of protein per cup so I have that as a snack sometimes. I like cheese and have at least a stick of it a day. Kashi Go Lean cereal is pretty good and a bowl of it with skim milk has 22g of protein and 10 grams of fiber.
My basic rule is: if I have calories left, fill it with meat and I can't go wrong.Vikings--Wolves-Gophers
***United----MNUFC***
*****Celiac Bruh*****
-
06-15-2011, 08:32 PM #11
- Join Date: Jun 2009
- Location: Vancouver, Washington, United States
- Age: 60
- Posts: 4,384
- Rep Power: 776
I feel like I've run the full gamut at this point. Here is what I think I know...
When you are a fat bastard...... just eat less....really doesn't matter much....just eat less
As you get thinner and approach normal body fat levels (20% or so) things get more difficult if you actually care what the end result is. Lift heavy...start paying attention to macros
When you get below 15% body fat, things tighten up a lot. There isn't much room for error. You need to eat right...count calories....be accurate in macros...
Below 10%.... I don't really know except I know those guys are anal retentive.
So in summary.... for most heavy guys.... they worry about too much except DON'T EAT SO DAMN MANY CALORIES! Easy to say, hard to do. That is where healthy eating habits make a difference.
Change what you like to eat and change your life.A diet isn't punishment. A diet is a way to reward your body with the wholesome, nutritious food that it needs. Your body composition is a direct reflection of what you put in your mouth.
-
06-15-2011, 08:34 PM #12
-
-
06-15-2011, 08:38 PM #13
1200? Why not starve the guy?
If he's used to eating crazy amounts of food do you think cutting it drastically to 3 slices of bread a day will help? No. He will quit.
I still recommend 2000~2500 for beginners to get USED to eating less and educated. From there they can make their own decisions, when they have a little experience.-ARRIVE
-RUSTLE JIMMIES
-LEAVE
*Furiously packing sht since 1991.
-
06-15-2011, 08:40 PM #14
- Join Date: Jun 2009
- Location: Vancouver, Washington, United States
- Age: 60
- Posts: 4,384
- Rep Power: 776
-
06-15-2011, 08:54 PM #15
-
06-15-2011, 09:01 PM #16
- Join Date: Sep 2008
- Location: Fort Worth, Texas, United States
- Age: 41
- Posts: 17,242
- Rep Power: 0
3 days a week is sufficient for lifting especially as a beginner. I would suggest you do 20 minutes of cardio 3 times of week for general health. I find cardio leads to better lifting too.
Muscles grow when they recover so let them rest. Diet will cut the fat off. I would suggest eating for your target weight or near it so you get used to that amount of food. We all have different goals so make the target accordingly.
-
-
06-16-2011, 09:15 AM #17
-
06-16-2011, 10:35 AM #18
-
06-16-2011, 10:58 AM #19
-
06-16-2011, 12:36 PM #20
13 eggs
6 cups of imitation crab meat
20 medium necatrines
30 ounces of grill chicken breasts
39 large cucumbers
9 mangos
what do they all have in common? 1200 calories. lets mix and match.
15 ounces of chicken (almost a pound) + 3 eggs + 7 necatrines= ~1200 calories
thats plenty of food and nutrients
8 ounces of fully cook bacon is also 1200 calories but no one is going to be full eating 8 ounces of bacon.
so you see how much you eat is not as important as what you eat. a low calorie diet is not necessarily a starvation diet. you can eat tons of nutrient rich, low calorie food all day and barely hit 1200.
-
-
06-16-2011, 12:38 PM #21
-
06-16-2011, 12:45 PM #22
-
06-16-2011, 12:55 PM #23
- Join Date: Jun 2009
- Location: Minnesota, United States
- Posts: 14,047
- Rep Power: 11553
-
06-16-2011, 12:56 PM #24
-
-
06-16-2011, 01:06 PM #25
- Join Date: Jun 2009
- Location: Minnesota, United States
- Posts: 14,047
- Rep Power: 11553
No, that's the point. You are taller than the moron above suggesting 1200 calories, therefore you probably have more lean mass (bones,muscle,organs..ect) just because of the larger frame. The more LM you have the more calories you need to maintain it. Generally speaking a person that much taller than another (9") will need more calories, unless the shorter person is a total beast or stump.
Not to mention 1200 calories is too low for a longterm diet even for someone my height.Vikings--Wolves-Gophers
***United----MNUFC***
*****Celiac Bruh*****
-
06-16-2011, 01:07 PM #26
-
06-16-2011, 01:38 PM #27
@ 6' 3" 270 lbs the original posters maintenance calories are likely close to 3500/day. Are you honestly suggesting he runs a 2300 calorie deficit eating ****ing cucumbers/nectarines and mangos? The diet you are suggesting is extremely low in calories, has almost no dietary fat, inadequate protein and is not sustainable. The OP has 50-70lbs to lose, sticking to that kind of a deficit long term could impact his health. Perhaps you should do some reading.....
http://www.bodyrecomposition.com/fat...-or-large.htmlMy Reverse Diet Log
http://forum.bodybuilding.com/showthread.php?t=153750981&p=1077733831#post1077733831
-
06-16-2011, 02:16 PM #28
-
-
06-16-2011, 02:18 PM #29
-
06-16-2011, 03:04 PM #30
Similar Threads
-
23% Bf, 6'2 and 197 pounds.....is 1500 calories too low for a cut?
By dave3k3 in forum NutritionReplies: 6Last Post: 07-19-2010, 11:39 AM -
Is 2000ish calories too low for this program I'm doing?
By thew2wa in forum Teen BodybuildingReplies: 6Last Post: 09-22-2008, 12:26 AM -
Calories too low for fast loss to occur?
By alexwilliams in forum NutritionReplies: 11Last Post: 07-28-2008, 04:33 PM -
why is 1500 calories too low for a woman?
By miss_carrie in forum Losing FatReplies: 12Last Post: 03-05-2006, 04:51 PM -
My Calories too low?(for cutting)
By dodigago in forum NutritionReplies: 3Last Post: 06-11-2005, 09:26 PM
Bookmarks