305 to go, what eat?

[tj9008]

as the title says, anybody got any tips on what to eat?? on a pretty severe cut for the next 3 weeks so im trying to keep it around 1700. lol

[WonderPug]

Firstly, at your height and weight, cutting is probably a bad idea.

Your caloric intake is too low -- way too low. You should be eating a lot more than 1,700 calories per day. Do not consume less than BMR and preferably keep intake to within 250 to 500 calories of TDEE when cutting.

Your protein intake should be over 100 grams and, to play it totally safe, 140 grams. Dietary fat should be 80 grams.

Your remaining calories can be composed of whatever mix of macronutrients you prefer.

As for what to eat, since your diet so far today is so astonishingly poor, you should consume something nutrient dense, such as a fatty ribeye steak with a large salad.

[tj9008]

Firstly, at your height and weight, cutting is probably a bad idea.

Your caloric intake is too low -- way too low. You should be eating a lot more than 1,700 calories per day. Do not consume less than BMR and preferably keep intake to within 250 to 500 calories of TDEE when cutting.

Your protein intake should be over 100 grams and, to play it totally safe, 140 grams. Dietary fat should be 80 grams.

Your remaining calories can be composed of whatever mix of macronutrients you prefer.

As for what to eat, since your diet so far today is so astonishingly poor, you should consume something nutrient dense, such as a fatty ribeye steak with a large salad.

lol, I know its pretty horrible. I wish I could do better. and I typically wouldn't cut being at where I am, but im going home and getting married in 4 weeks, so just trying to shed the last bit of belly fat. but believe me, afterwards im back to my normal 3300. I miss eating so much. and with only having 3 weeks to cut, that why I had such a drastic drop in calories. I feel like if I eat any more then I am, then I wont see any results. so far ive only lost 2lbs in a weeks in a half and want to lose about another 5 total. so I have a feeling my metabolism will start to slow down soon so I know I definitely cant cut out any more calories then I already have. my normal dinner is a protein shake with some oatmeal, which finishes up my last 300 calories, but im in the mood for something else tonight

**edit: im kind of new to nutritional stuff, so what is BMR(im assuming body mass ration?) and TDEE? thanks for the help in advance

[WonderPug]

You'll be losing lots of muscle mass, you're likely to feel pretty weak and you're vastly increasing the risk of getting sick on your wedding day and/or during your honeymoon.

[tj9008]

i understand about losing muscle since im in such a deficit, which is ok with me. i doubt ill be sick, i definitely have to fight the urge to eat, and of course i don't have the energy levels i normally do during a maintaining or bulking phase, but im getting by. ive been doing ok the past two weeks, just have 3 more. figured i would hit a wall in about another week and a half or so since i dropped the calories so quick. so ill just maintain at the point with the remaining time.

and could you help me out with the never eating less the bmr and staying within 250-500 cals of TDEE? not quite sure what that means. lol

[WonderPug]

and could you help me out with the never eating less the bmr and staying within 250-500 cals of TDEE? not quite sure what that means. lol

Caloric Intake: TDEE - 250 to 500 calories as a weekly deficit of ~3,500 calories will typically translate into weight loss of about 400 to 450 grams. Assuming a proper resistance training program, the loss will be predominantly adipose tissue (body fat). A higher caloric deficit will result in a progressive loss of lean body mass (muscle tissue).

Protein: ~0.8 grams per pound of bodyweight -- the highest amount justified by research.

Fat: ~0.45 grams per pound of bodyweight -- the lowest amount implied by clinical observation.

Remaining caloric budget: whatever mix of macronutrients you prefer -- as implied by research.

[tj9008]

well I had a chicken Caesar salad with no dressing and some beef jerky for dinner. so it brought my totals to:

Calories: 1775

fat: 66.73g
|
protein: 134.21g
|
carbs: 173.05g

so in the end I don't think it turned out too bad. just got to get a little more protein without getting too much fat or carbs.

http://www.muscleandstrength.com/expert-guides/fat-loss

^^this is what I used to get my basic macro's and such. I think its a great article.
based on this, my total cals should be 2520 with 234g/936cals of protein, 47g/423cals of fat, and 290g/1160cals of carbs.

I think my metabolism runs a LOT slower then it should, so that's why I cut out the extra 700ish.
So according to your math and what you posted above with the .8g protein per lb of mass I need 144 total and I ended with 134 and came up a little short on fat too. so all in all I think im on the right track, still a little lower then I know I should be, just due to the fact the I want to cut it so fast.

but thanks for all the help, I appreciate the response!

[WonderPug]

You seem to be putting forth lots of effort to worsen the outcome of your diet, but if that's your preference, then so be it.

Crash dieting is sort of like crashing your car. It's really not a good idea.

[tj9008]

You seem to be putting forth lots of effort to worsen the outcome of your diet, but if that's your preference, then so be it.

Crash dieting is sort of like crashing your car. It's really not a good idea.

in all reality, I wish I could agree with you. but with the info you provided me, I would like to think that im on the right track. for example, cutting 500 calories out of (lets say my maintenance macro's/2700-3000) puts me at around 2200-2500 a day. which in turn should net me about 400-450g(1lb) loss per week(which most people strive for on a normal cut). so Im just taking it a little step further and shooting for about 2lbs per week, hence the extra 500ish cut in calories. sure I will lose some muscle mass, but that's why I still lift as much as I can, at the least, 4 days of the week. while the rest is mainly hiit training involving weights anyways.

unless im missing something here, I guess the only downside of this is losing a slight bit of muscle mass and I correct? unless there is something else you are trying to tell me and im not catching on. lol. the most important thing is that this will not be a lasting occurrence. its only temporary for a very brief period of time. I think one thing I can and need to do with this is squeeze a bit more lean meats into my marcro's and I think they will look a little better.

once again, thanks for all the advice! im open to any and all suggestions so offer away. I love learning anything I can!

[mike_nofx]

Personally I'd have an 80g serve of WPI protein powder. Maybe broken into 2 serves a couple hours apart.

Will be 310 calories, and 74g protein.

I hate being low on protein.

[tj9008]

Personally I'd have an 80g serve of WPI protein powder. Maybe broken into 2 serves a couple hours apart.

Will be 310 calories, and 74g protein.

I hate being low on protein.

that's what I normally would go for, almost 5 nights a week. lol. cor-performance cinnamon swirl with some apple cinnamon or banana oats=delicious! just wanted to change it up tonight and get some variety in my diet. I don't always like to "drink" my food. haha

[PAU1]

in all reality, I wish I could agree with you. but with the info you provided me, I would like to think that im on the right track.

You're not on the right track, you're on a crash diet.

for example, cutting 500 calories out of (lets say my maintenance macro's/2700-3000) puts me at around 2200-2500 a day. which in turn should net me about 400-450g(1lb) loss per week(which most people strive for on a normal cut). so Im just taking it a little step further and shooting for about 2lbs per week, hence the extra 500ish cut in calories. sure I will lose some muscle mass, but that's why I still lift as much as I can, at the least, 4 days of the week. while the rest is mainly hiit training involving weights anyways.

By that logic, you should cut cals further to see even more drastic results.

unless im missing something here, I guess the only downside of this is losing a slight bit of muscle mass and I correct? unless there is something else you are trying to tell me and im not catching on. lol. the most important thing is that this will not be a lasting occurrence. its only temporary for a very brief period of time. I think one thing I can and need to do with this is squeeze a bit more lean meats into my marcro's and I think they will look a little better.

You're missing the part where WonderPug told you that you're risking illness.

once again, thanks for all the advice! im open to any and all suggestions so offer away. I love learning anything I can!

You're looking for validation of an unhealthy protocol. TBH, for 3 weeks, it's not likely to make a big difference. But based on your posts here, you're not open to suggestions, logic or learning.

[lucidz]

in all reality, I wish I could agree with you. but with the info you provided me, I would like to think that im on the right track. for example, cutting 500 calories out of (lets say my maintenance macro's/2700-3000) puts me at around 2200-2500 a day. which in turn should net me about 400-450g(1lb) loss per week(which most people strive for on a normal cut). so Im just taking it a little step further and shooting for about 2lbs per week, hence the extra 500ish cut in calories. sure I will lose some muscle mass, but that's why I still lift as much as I can, at the least, 4 days of the week. while the rest is mainly hiit training involving weights anyways.

unless im missing something here, I guess the only downside of this is losing a slight bit of muscle mass and I correct? unless there is something else you are trying to tell me and im not catching on. lol. the most important thing is that this will not be a lasting occurrence. its only temporary for a very brief period of time. I think one thing I can and need to do with this is squeeze a bit more lean meats into my marcro's and I think they will look a little better.

once again, thanks for all the advice! im open to any and all suggestions so offer away. I love learning anything I can!

Who cares if you personally want to look good on your wedding day, when what bb.com really wants for you is to bulk to 250, then cut so you're 195lbs at 10% bf?

You can get married any time, but you only have one single shot at bulking up for several years and working out, and a few weeks off of bulking and gainz can NEVER be made up.

[tj9008]

im amazed to see how many people think a 1000 calories deficit is a crash diet. im pretty sure you can search it and it will yield many results with people doing it with no problem. on the other hand, I haven't heard of very many people going over a 1000 deficit, and I don't plan on it either. also, as ive stated, ive already seen some pretty decent results. lost 2-3 pounds in about 11 days, which is pretty close to what im shooting for. but all I came here was asking about food suggestions and I got complaints on how poor my diet is. lol. I appreciate all the concerns. but believe me, this isn't something ive just jumped into. I took plenty into consideration before I even started this. if all else fails, then I have this to learn by at the end of the 3 weeks. ill give this an update at the end when I should be close to 9-10%

[lucidz]

im amazed to see how many people think a 1000 calories deficit is a crash diet. im pretty sure you can search it and it will yield many results with people doing it with no problem. on the other hand, I haven't heard of very many people going over a 1000 deficit, and I don't plan on it either. also, as ive stated, ive already seen some pretty decent results. lost 2-3 pounds in about 11 days, which is pretty close to what im shooting for. but all I came here was asking about food suggestions and I got complaints on how poor my diet is. lol. I appreciate all the concerns. but believe me, this isn't something ive just jumped into. I took plenty into consideration before I even started this. if all else fails, then I have this to learn by at the end of the 3 weeks. ill give this an update at the end when I should be close to 9-10%

Figure out whats right for you and sift through the BS and find something thats useful. One thing WP said that had usefulness was not to go below your bmr which is around 1900. How did you calculate that your daily intake was 3300, do you have a high tdee?

If so, going too long under that tdee - about 10-20% total tdee isn't a great idea.

Of course, a few weeks is not going to kill you, and I am stunned to see that WP seems to believe you're likely to fall ill in a few weeks from being 200 calories or so below BMR. If you get hungry, one would assume you will eat if you feel weak.

People here do not take anything into account except keywords in your post and your stats. It takes FAR too long to read and make a reasonable assesment.

So you said, "cut", "175lbs" "5'10". In the nutrition form auto response generator application, that means bulk. And if the response generator says it, then to the opposite means instant death, or worse, loss of GAINZ.

Btw, congrats on the wedding.

[WonderPug]

FYI: lucidz often posts deliberately incorrect information, apparently with the perverse desire to mislead newbies.

[lucidz]

FYI: lucidz often posts deliberately incorrect information, apparently with the perverse desire to mislead newbies.

That is patently false. I agreed with you he shouldn't go below his bmr which should be 1900. And then I asked why his normal caloric intake was set to 3300.

But I'm sorry, you're right. Rather than gather any more information to figure out how to help him, why dont you just insult his food choices (which he wasn't even asking about) and tell him he's going to get sick on his wedding.

Wtf is wrong with you...

[tj9008]

Figure out whats right for you and sift through the BS and find something thats useful. One thing WP said that had usefulness was not to go below your bmr which is around 1900. How did you calculate that your daily intake was 3300, do you have a high tdee?

If so, going too long under that tdee - about 10-20% total tdee isn't a great idea.

Of course, a few weeks is not going to kill you, and I am stunned to see that WP seems to believe you're likely to fall ill in a few weeks from being 200 calories or so below BMR. If you get hungry, one would assume you will eat if you feel weak.

People here do not take anything into account except keywords in your post and your stats. It takes FAR too long to read and make a reasonable assesment.

So you said, "cut", "175lbs" "5'10". In the nutrition form auto response generator application, that means bulk. And if the response generator says it, then to the opposite means instant death, or worse, loss of GAINZ.

Btw, congrats on the wedding.

thanks for the input! and i cant wait, i know its going to be the best decision of my life.

back on track, i used a variety(atleast 3) of calorie/macro calculators found from google(including my fitness pal) and they all gave me roughly a maintenance tdee of 3100-3300 cals based of my age/height/weight/physical activity. and i just took it into my own hands and subtracted a little of that because i think my metabolism is slower then normal. so i took my maintenance my maintenance tdee to like 2700-2900 and used the bro-science code from there to subtact 500(1lb/week) and another 500(a total of 1000cal deficit for a 2lb/week) to reach my goal of 2lbs per week.

[mchalupny]

Firstly, at your height and weight, cutting is probably a bad idea.

Your caloric intake is too low -- way too low. You should be eating a lot more than 1,700 calories per day. Do not consume less than BMR and preferably keep intake to within 250 to 500 calories of TDEE when cutting.

Your protein intake should be over 100 grams and, to play it totally safe, 140 grams. Dietary fat should be 80 grams.

Your remaining calories can be composed of whatever mix of macronutrients you prefer.

As for what to eat, since your diet so far today is so astonishingly poor, you should consume something nutrient dense, such as a fatty ribeye steak with a large salad.

I'm sure a fatty ribeye is FANTASTIC for you...