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  1. #1
    Registered User Taylor402's Avatar
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    does this sound like a plan for losing fat

    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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  2. #2
    Registered User Taylor402's Avatar
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    ne one lol ?
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  3. #3
    Registered User dmacdonal9's Avatar
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    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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  4. #4
    Registered User Taylor402's Avatar
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    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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  5. #5
    Registered User dmacdonal9's Avatar
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    Originally Posted by Taylor402 View Post
    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
    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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  6. #6
    Registered User Taylor402's Avatar
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    i used the link u gave me to calculate calories and macros
    it brought me quite close to 1450 actually which i was surprised about.
    i did my macros for protein and fat and then used leftovers for carbs and it gave me 355g
    does that seem like a lot for a cut ?
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  7. #7
    Registered User dmacdonal9's Avatar
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    Originally Posted by Taylor402 View Post
    i used the link u gave me to calculate calories and macros
    it brought me quite close to 1450 actually which i was surprised about.
    i did my macros for protein and fat and then used leftovers for carbs and it gave me 355g
    does that seem like a lot for a cut ?
    Something is off there, post your calculations. Your BMR alone should be something like 1700.
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  8. #8
    Registered User Taylor402's Avatar
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    well i used this formula for my BMR

    BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100

    my weight in kg is 70kg body fat is around 20%

    not the best at maths lol maybe i didnt add it up right
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  9. #9
    Registered User dmacdonal9's Avatar
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    Originally Posted by Taylor402 View Post
    well i used this formula for my BMR

    BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100

    my weight in kg is 70kg body fat is around 20%

    not the best at maths lol maybe i didnt add it up right
    168 lbs is 76kg. At 20%, BMR is 1690. Then you multiply it by your activity level to estimate TDEE. If you are lightly active, call it 1.4, so TDEE might be 2365. If true, 1800 is a reasonable number for a cut. Work out macros from that.
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  10. #10
    Registered User Taylor402's Avatar
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    would a desk job and no exercise or activity apart from the gym 5 times a week for hour n half b classed as sedentary and multiply it by 1.2 instead of 1.4 ?
    in which case by TDEE would b 2028
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  11. #11
    Registered User dmacdonal9's Avatar
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    Originally Posted by Taylor402 View Post
    would a desk job and no exercise or activity apart from the gym 5 times a week for hour n half b classed as sedentary and multiply it by 1.2 instead of 1.4 ?
    in which case by TDEE would b 2028
    It's probably closer to the 1.4, at least i my own experience. But they are just estimates for a starting point. You will always need to adjust based on actual results.
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  12. #12
    Registered User Taylor402's Avatar
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    cheers mate i should b more clued up now on my goals lol
    thanks a lot
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