Hello there guys, my stats are 180 pounds, 5'9 and 18 yo, around 18-19% BF, I got a few questions to consider about 'WEIGHT LOSS' (P.S. I dont mind losing some muscle, as im gonna rebuild it back while SLOWLY bulking with minimal fat gains).
If I eat around 1400-1600 calories (so averaging 1500 calories) with this stats mentioned and training 4x a week (cardio 15mins pre-workout (low-moderate intensity 2x a week, high-intensity 2x a week)) while eating that amount of calories, the macros will be:
ATLEAST 100G PROTEIN
ATLEAST 30G FAT
rest is carbs, I know protein isnt that high (kind of moderate, and almost moderate fats too).
will I lose around a pound a week? considering I eat 3-4 meals a day, or even 2, I heared meal frequency doesnt exist, and its all about calories in versus out that determines weight/fat/muscle loss
I want to hit 160-165LBS to start a slow-clean bulk, will this calorie portions be approporiate?
Also, I will take a multi-vitamin and ensure that im getting enough micro-nutrients daily.
Summarizing the questions:
1) I can lose weight with this training/nutrition plan? considering im also KIND-OF active in real-life?
2) I can eat whatever food I prefer from carbs/fat/protein? it doesnt matter what KIND of food I eat (according to body-composition)?
Thanks for reading, hope you can answer =)!
Also if you have any other suggestions (like lowering calories / highering calories consumed, it would be a pleasure to state your opinion)
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01-09-2013, 11:47 AM #1
Eating averaging 1500 calories - training 4x a week.
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01-09-2013, 11:52 AM #2
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01-09-2013, 12:26 PM #3
1) Yes, however your diet is retarded.
2) No, you will lose muscle if you don't get enough protein on a cut and on a bulk you won't gain as muscle as you could have with insufficient protein. Your diet is retarded.
Did you get the general idea from my post?
I'll help you out though.
Get 180g of protein a day at least.
Start of at something like 2.2k calories, if you lose 4lbs in 2 weeks, raise it to 2700.
If you lose 3lbs in 2 weeks, keep it the same. If you don't lose weight, lower it to 1700.
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01-09-2013, 12:28 PM #4
Low caloric intake + high caloric expenditure = metabolic damage.
In no time your body will adapt that intake and expenditure and you'll have to go even lower than 1500kcal to lose weight.
I'd say increase your intake, Just 20% deficit maximum from your maintenance, Have 1g/lb LBW of protein. 0.45g/lb LBW fat, fill the rest with carbs.
YES you can eat Any kind of foods as long as you're meeting your daily macro-nutrient needs of the day.
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01-09-2013, 12:36 PM #5
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01-09-2013, 12:52 PM #6
Thanks everyone for the replys!
@agrier9
I dont think i can increase daily exercise, do i really have to increase it inorder to lose weight?! I just calculated a life-style pattern that i could stick to the rest of my life, so i dont think ill really have time for more cardio..
@other posters
why is 1500 calories low? if my maintenace is 1850 calories, plus the workout and daily activity both account to a maximum of 450 calories, so it will leave my maintenance at about roughly 2300 calories, which will leave me at a 800 calorie deficit daily, and on non-workout days, il have a maintenance of roughly 2000 calories, which will still leave me at a 500 deficit, and I could have a refeed every week or twice a week or so?
I dont get the idea why should I start at 2200 calories when this is even higher than my maintenance? or does my body burn more than i think?
EDIT: considering eating atleast 50g of fat a day! why that high amount tho? I heared in 'Burn the fat and feed the muscle' book written by alot of famous and well-known bodybuilders, 20% fats of the caloric ratio is optimal (around 20-40g) but higher fat amounts isnt necessary? sorry im not that educated so i just want to learn more! thank youLast edited by ferdyano2; 01-09-2013 at 12:58 PM.
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01-09-2013, 12:54 PM #7
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01-09-2013, 01:08 PM #8
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01-09-2013, 01:25 PM #9
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01-09-2013, 01:33 PM #10
Oh okay, i would be great if i lose around a pound or a pound and a half a week by eating 1500 calories.
I will try to keep protein to atleast 130g, fats to atleast 30g, and the rest is carbs, thanks again, also I would re-feed on carbs every 4th day to prevent any metabolic slowdown from happening (eating at 2000-2300 calories or so)
anyone agree with this? to sum up:
calories: 1500
150g protein
40g fat
rest is carbs
refeed every 4th day of 2100-2300 calories
P.S. a weekly loss of a pound is approporiate enough.
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01-09-2013, 01:33 PM #11
To lose weight you need to be in a caloric deficit (duh I know). To do this you can either diet, workout/cardio, or both. Being in a deficit of 500 calories a day should add up to a loss of 1 pound a week. Whether this is a pound of fat or a pound of muscle (or a mixture of both) is up to your diet and your training.
So if your BMR (the amount of calories you need to mantain your current weight) is 2000, then yeah 1500 with no other exercise will probably get you there.
But if you are working out that much and doing cardio, you will crash and burn pretty quickly.PR: Bench: 100kg x 1. Squat: 140kg x 1 Dead lift: 160kg x 1 (on my journey to 180kg)
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01-09-2013, 04:09 PM #12
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01-09-2013, 04:41 PM #13
OP is on the Auschwitz train
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01-09-2013, 05:19 PM #14
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01-10-2013, 10:51 PM #15
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01-11-2013, 12:42 AM #16
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01-11-2013, 12:44 AM #17
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