Hello all,
I have just completed a 20LB bulking session over the past several months and now it is time to cut. I've done a few of the online maintenance calorie calculations and they seem a little low, but I just wanted to hear a handful of different responses to what y'all think my maintenance should be at. here are my stats:
Age: 35
Weight 164
Height-5'-9"
BF:18-19%
Light to Moderate activity level. Weight train 3x/week. Will begin doing cardio 1x-2x now that I am cutting. Did little to no cardio during bulk. Desk job, light activity outside of the gym.
Thanks for any help!
S
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Thread: maintenance calories calculation
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03-05-2013, 08:17 PM #1
maintenance calories calculation
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03-05-2013, 08:23 PM #2
- Join Date: Jul 2010
- Location: Woodbridge, California, United States
- Age: 39
- Posts: 18,286
- Rep Power: 31162
doesnt really matter because everyone is different. If you were adding 1 lb a week, eat 1000 less calories per day to lose 1.5 pound a week, eat 750 less for 1 pound a week, and adjust. You should know how many calories you need if you were bulking and tracking it anyhow. You will need to lower it more than you think since there is slightly lower TEF.
There is always someone less fortunate, with real hunger, with real adversity, who made something of themselves. What is your excuse?
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03-05-2013, 09:04 PM #3
Thanks for the advice. One last thing: is it advisable to, instead of going straight from a +500 bulk to a -500 calorie cut(ie: 1,000 cal swing), just do maintenance for a week or two to "ease" into the cut. I can start a cut no problem straight from the bulk but just curious as to what others think. Thanks again!
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03-05-2013, 09:25 PM #4
- Join Date: Jul 2010
- Location: Woodbridge, California, United States
- Age: 39
- Posts: 18,286
- Rep Power: 31162
go straight into full cut mode because thyroid and all the other good hormones are at their highest under a surplus. You may be hungry but if you are going to take EC stack its a moot point. You should always go to maintenance for a certain period of time after extended deficits however, for you if you got to around 10% bf do it for 2-3 weeks then go into a surplus.
Fat tends to oxidize slower as you get leaner so make adjustments after 3 weeks if you arent losing fast enough down the line, 1-2 weeks generally isnt enough time due to water weight fluctuations.
Good luck on the cutThere is always someone less fortunate, with real hunger, with real adversity, who made something of themselves. What is your excuse?
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03-05-2013, 09:41 PM #5
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03-06-2013, 02:58 AM #6
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03-06-2013, 08:37 AM #7
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03-06-2013, 08:57 AM #8
One last question. Just so I have my macros down. here is a sample base components of a diet that I have used the last couple of days:
Protein:200gx 4=800 calories
Fat: 75g x 9=675 calories
Carbs:180g x 4= 720 calories
=2195 calories. My maint. weight is ~ 2690 and I am looking to cut a LB. a week. Is this still too high? If I am doing 40P/20F/40C shouldnt my fat be much less than this? And is it better to try to get most of the of the fat percentage from good fats? I am confused. thanks for any suggestions!
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03-06-2013, 09:13 AM #9
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03-06-2013, 09:18 AM #10
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03-06-2013, 09:20 AM #11
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03-06-2013, 09:22 AM #12
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03-06-2013, 09:25 AM #13
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03-06-2013, 09:25 AM #14
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03-06-2013, 09:25 AM #15
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03-06-2013, 09:27 AM #16
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03-06-2013, 09:38 AM #17
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03-06-2013, 09:43 AM #18
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03-06-2013, 09:47 AM #19
1 TBSP is enough of flaxeed per day. Remember that you also consume fat with your normal meals. I would suggest tracking your meals (if you don't already do it). I personally like to get my fat from salmon, almonds, etc. Try to keep with good fats and avoid any transfats. You could also supplement with salmon oil dragee but as said, flaxseed is fine.
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03-06-2013, 09:53 AM #20
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03-06-2013, 09:53 AM #21
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03-06-2013, 09:53 AM #22
Oh, Im doing all the math right now and have been tracking so ill have it down pat, but it seems excessive to get 13g of fat out of 43 just from a TBSP flaxseed oil, Doesnt leave me with muich room throughout a 15 hour day for the other 30 grams, so I'll probably a.) use it more sparingly and b.)eat more fish.
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03-06-2013, 09:56 AM #23
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03-06-2013, 09:58 AM #24
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03-06-2013, 10:03 AM #25
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03-06-2013, 10:06 AM #26
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03-06-2013, 10:07 AM #27
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03-06-2013, 10:10 AM #28
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03-06-2013, 10:16 AM #29
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