am i doing to much for cut

[steengland2006]

ive been trying to cut for months no energy no enthusiasm to go gym and at night i get headaches and weird pains in my throat

this is my workout and diet

monday legs calves hamstrings

for legs i do squats leg press leg raises hamstrings use the machines calves calf machine

tuesdya shoulders
seated dumbells or military press, rear delts side delts with dumbells fronts with dumbells shrugs bars

wedensday for back
barbell widegrip lat pull downs dumbell for lats close grip

theusday
chest
incline bench press then flat bench press flys dips cables

friday

arms
bicep curls straight bar cables hammers triceps rope pull downs then dumbell overhead skull crushers close grip bench press then i do forearms


diet

8 am oats protein shake banana

lunch chicken salad perpers rice with flaxseed


3pm chicken or turkey with pasta bit of olive oil orange

6pm chicken flaxseed rice apple

9pm natty peanut butter


bet im not even eating enough to compensate my activity

[dmacdonal9]

You're not providing the right info mate, tell us your calorie intake, TDEE and macros (proteins, fat, carbs). The foods you eat don't matter.

Height, weight, BF if you know it, would help as well.

Routine is not good, you should be doing something like this: http://forum.bodybuilding.com/showthread.php?t=998224

[steengland2006]

im 5.10 im about 19% body fat and at 185 pounds

[tlrmde]

You need to read the nutrition stickies & calculate your daily calorie & macronutrient needs. Only then can you determine how much you need to consume to cut based on your training/ activity levels. As mentioned above, the foods you eat don't matter, its the nutritional break down. Settle in mate, there is plenty of good reading on here.

[steengland2006]

ive calculated i need 2100 calories and 433 calories each meals seems a bit much to me

[tlrmde]

ive calculated i need 2100 calories and 433 calories each meals seems a bit low to me

Fixed that for you.

[steengland2006]

oh rite thanks for that mate so is that why i am failing to achieve my goal ive been training for 5 years now and
not cut i dont know if im undereating and trying to do too mcuh exercise it is a bad routine ive have just got into i jsut seem to gain weight instead of losing and im so low on energy and very confused

and to the above question i bet my diet comes in at around 1800 calories mate

[tlrmde]

oh rite thanks for that mate so is that why i am failing to achieve my goal ive been training for 5 years now and
not cut i dont know if im undereating and trying to do too mcuh exercise it is a bad routine ive have just got into i jsut seem to gain weight instead of losing and im so low on energy and very confused

How did you calculate that you need 2100 calories? It sounds like you're severely under-eating - you'd be surprised how much extra food your body would be able to handle & still lose weight. You're pretty similar in size to me & I'd cut on around 3000. Did you read the nutrition stickies on how to calculate maintenance numbers?

[steengland2006]

i calculated 185 x 4 for protein and carbs and 85 in kg x9 mate

[pieisyum]

I'm almost the exact same stats and I've been cutting on ~1800... is this really to low? I usually get 150-160g+ protein, 50-60g fat and the rest in carbs.

Edit: And I got my calorie intake/macros from the stickies.

[steengland2006]

ye i think ive the same problem my friend my thinking is if i cut out as much as i can im going to lose weight fast but the same im low on energy not really interested getitng up feeling tired all the time trying to as much as i can in the gym even doing more cardio and i get really weird headaches at night and like a lump in my throat feeling

[pieisyum]

ye i think ive the same problem my friend my thinking is if i cut out as much as i can im going to lose weight fast but the same im low on energy not really interested getitng up feeling tired all the time trying to as much as i can in the gym even doing more cardio and i get really weird headaches at night and like a lump in my throat feeling

Well I don't know about any of that... I've not had any of those issues haha. Looking at your diet though you may want to try some IIFYM and eat some tasty food your probably missing. I went on a pretty strict cut for a few weeks and I lost some good weight but felt like garbage... you gotta be careful to not deprive yourself to much.

[steengland2006]

according to the stickes i need 3400 calories to maintain my body weight so 2900 for weight loss

[pieisyum]

wut... I get 2400 calories whether I use the Katch method or the Miffler/St Jeor method of calculating calories... Including estimated activity level (1.3) etc. Ive never had anyone double check this amount though since I reached the same amount with both methods I figured I did it correctly.

Well now I'm second guessing everything -_- even though I've been slowly losing weight haha

[tlrmde]

i calculated 185 x 4 for protein and carbs and 85 in kg x9 mate

(9.99 x 85) + (6.25 x 178) - (4.92 x 27) + 161

= 849.15 + 1112.5 - 124.74 + 161

= 1997.91 cals

Multiply by activity levels.

Subtract 500 cals.

Protein = 1-1.5 grams per lb bw
Fats = 0.35-0.45 grams per lb bw
Carbs = whatever is leftover

[steengland2006]

whats them calculations mean mate

[tlrmde]

whats them calculations mean mate

Seriously dude read the nutrition stickies on how to calculate BMR & maintenance calories. Your BMR is roughly 1900 - that's one of the methods you can use to calculate it.

Do some reading - its all there for you, very simple stuff.

http://forum.bodybuilding.com/showth...hp?t=121703981