Ok, so I went and used scoobys calculator.
I am currently 246.2lbs and wanting to lose weight...hopefully around 1.5lb a week or so if possible.
Scoobs calc says I need 2875 for TDEE...2091 for BMR
with a light workout 3 days a week for about an hour it says to use 2156 cals for cutting.
I looked at my macros and started to first go for a 40/40/20(pro,carb,fat) split a day eating around 3 times a day. (breakfast lunch dinner)
but I got to reading that doing it all by ratio percentage is just kinda lame. So I went even further and made my percentages be close for what I need each day in grams.
I did 1g/lb of body weight for protein
.4g/lb of weight for fats
and the rest just carbs..
this gave me a 45/15/40 split (pro, carb, fat) to meet what people recommend.
If I do this and meet my gram macros each day and the cut cals of 2156, do you think I will see the weight come off like I am hoping? I know I will have to refigure in 5lb loss increments. How does this look??
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Thread: questions about cutting and TDEE
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02-26-2013, 06:02 PM #1
- Join Date: Jan 2010
- Location: Tennessee, United States
- Age: 40
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questions about cutting and TDEE
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02-26-2013, 06:10 PM #2
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02-26-2013, 06:16 PM #3
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02-26-2013, 06:17 PM #4
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02-26-2013, 06:21 PM #5
just set it at a level and then amend it each week if you need to increase/decrease the loss. Your calcs also depend on how much bf you have. if you are 240lb of muscle needs a lot more feeding than 140. How many calories do you normally eat - and is your weight staying the same? I'd go 500 less than that and then increase the deficit after a couple of weeks.
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02-26-2013, 06:36 PM #6
- Join Date: Jan 2010
- Location: Tennessee, United States
- Age: 40
- Posts: 1,004
- Rep Power: 1310
alright...I was actually doing less than that before I started reading and calculating stuff. I was actually doing under BMR ...thats what MyFitPal had me doing with its just generic thing it does. After doing all the calcs I figured out I should be able to eat a little more. I also adjust my macros to fit me. Ill give it a week or two and see where it goes from there.
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02-26-2013, 06:46 PM #7
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02-26-2013, 06:55 PM #8
u should maintain your protein and fat levels (you can probably drop your protein to 0.6-0.8g per lb as you are doing light exercise). Also the protein should be based on estimated lean body mass, not total body weight. Existing body fat doesn't need protein so eat carbs.
I found this was good for working out macro split http://www.1percentedge.com/ifcalc/
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02-26-2013, 07:33 PM #9
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02-26-2013, 07:36 PM #10
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02-27-2013, 03:35 PM #11
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02-27-2013, 04:38 PM #12
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02-27-2013, 11:09 PM #13
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02-28-2013, 05:29 AM #14
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