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Swaggydoo
03-28-2011, 12:22 PM
Could you please post your macros and diet, and also your daily activity level/job. I'm currently getting mine sorted and this would be a great help if i could see others for some different opinions etc. thanks

Cronie
03-28-2011, 12:28 PM
40/40/20

1900 cals

intense lifting 4 days a week

3 miles jogging daily

stuck at 200 lbs for 2 months...... :(

elgatito71
03-28-2011, 12:32 PM
40/40/20

1900 cals

intense lifting 4 days a week

3 miles jogging daily

stuck at 200 lbs for 2 months...... :(

i got stuck there 2 when i was cutting what i did was i up my calories 200g per day and that work for me..

Fabs23
03-28-2011, 12:32 PM
Sub'd I'll post later on what has worked for me.

Gusthebus
03-28-2011, 12:36 PM
206 from friday. Doing psmf. Cals 900-1200, protein 170-190g
Lift 3x a week
That is all

Drukqs
03-28-2011, 12:37 PM
Well 200lb to 210lb is a lot different on someone that's 6'3" than someone that's 5'6", but I'll bite...

I eat 1,800 calories daily. My goal macros are 40% protein, 20% carbs, and 40% fat, but I'll occasionally eat 40/25/35. I lift heavy four days a week with no cardio, however, early on I was doing fasted cardio several mornings each week till I found it wasn't necessary. I've lost 18lb in 9 weeks, with my next weigh-in this Wednesday... I expect to have lost another 2lb.

Swaggydoo
03-28-2011, 12:42 PM
Well 200lb to 210lb is a lot different on someone that's 6'3" than someone that's 5'6", but I'll bite...

I eat 1,800 calories daily. My goal macros are 40% protein, 20% carbs, and 40% fat, but I'll occasionally eat 40/25/35. I lift heavy four days a week with no cardio, however, early on I was doing fasted cardio several mornings each week. I've lost 18lb in 9 weeks, with my next weigh-in this Wednesday... I expect to have lost another 2lb.

Sorry, i actually forgot to put the height...i am 6'3" myself so looking for people around that ideally :)

And how is your muscle maintaining? that seems like very little calories to me but if its working...

Also what is your job? I work as a stone mason so i am very active for 8 hours a day 5 days a week, lifting stone, continuosly walking, also using hammer and chisel and power tools.

Also a rough idea of your diet?

ejthomp
03-28-2011, 12:43 PM
205 this morning on my way down to 190 (June) after being up as high as 215 a month ago.

2400-2600 calories
200-220 grams of protein (don't need that much, but I like meat)
100 grams of fat
200 grams of carbs

Lift 4x per week, run 20-30 miles per week (training for April 30th & June 19th half marathons)

With this activity level, I can usually afford some cheats. Monday is my weigh-in day so I look to see where I am on Thursday morning to see what I need to do over the weekend. Some weeks I have wiggle room, but some weeks I have to really watch myself and exercise. Either way, I do what I need to do to get my Monday number. That's how I hold myself accountable.

Drukqs
03-28-2011, 12:57 PM
Sorry, i actually forgot to put the height...i am 6'3" myself so looking for people around that ideally :)

And how is your muscle maintaining? that seems like very little calories to me but if its working...

Also what is your job? I work as a stone mason so i am very active for 8 hours a day 5 days a week, lifting stone, continuosly walking, also using hammer and chisel and power tools.

Also a rough idea of your diet?

My strength actually increased for the first several weeks since I hadn't lifted in a few months, but I've plateaued since then. The calories seems low, but my maintenance calorie requirement based on my gym routine and my sedentary desk job is 2,800 calories daily, so I'm eating 1,000 calories below maintenance, yielding a 2lb per week loss. If I were a mason I'd be eating a lot more though, that's for sure.

Cronie
03-28-2011, 02:04 PM
well im 6'2, and my muscles are more visible then ever, and look larger. im definitely still getting stronger...not sure if its an actual mass gain though. - That being said, im only 16 and my body works a hell of a lot different from someone that's older, its a lot harder for me to lose muscle, and my diet is 100% perfect. My macros/micros/cals are always in check and I eat very clean.

my diet goes something like this

meal 1
half cup oats, a can of tuna or 5-6 egg whites with 1 whole egg.

meal 2
6oz grilled chicken on a whole wheat sandwich roll with lettuce/tomato.

meal 3
1-2 cups raw baby spinach, 6 oz turkey/chicken breast, tbs peanut butter

meal 4
3/4 cup brown rice, 6 oz chicken breast

meal 5 (post workout)
2 scoops of whey, a banana

meal 6
2 cups mixed veggies, 6 oz of fish

i dont plan out meals...really just wing it and stay to my macros.

i wind up supplementing a lot more food/whey in between to meet my cals, but those are my "meals"

Kamapuaa
03-28-2011, 02:26 PM
I'm losing 5 pounds per month. I eat 2300-2500 calories a day, I shoot for 180 g carbs, 100 grams of fat, & 210 grams of protein. I'm kind of a noob and it's a mild cut, so I'm still gaining strength and don't really mind the cut so far. I'm 6'5.

gecko2424
03-28-2011, 02:30 PM
40g carbs/60-70 if i lift that day

Diet: Lots of chicken, beef, some pork, fish, a lot of eggs, bacon, some cheese, lettuce, celery, peppers, bacon,onions, salsa, almonds, peanuts, salad dressing/mayo, olives, green beans, asparagus, bacon, mushrooms, butter, low carb tortillas/wraps, salads in general, tea, coffee, lots of water, fiber. fish oil.

I'm lifting 3x a week with some light cardio.

If i get tired, i eat some more fat. I make sure to get 180g+ of protein a day.


I'll count calories when i stop losing weight on this.

I <3 Keto

Hollisio
03-28-2011, 02:48 PM
Around 1500 cals a day, lift heavy ( all pros full body routine ) 3x a week, football training on tuseday nights and football match sat/sun. Try and get around 160g of protein a day.

Dont really pay a whole lot of attention too macros just make sure i get enough fat/protein.

diet:
break: 80g oats + protein + 2 tbls natural peanut butter
lunch: Tuna + apple.
Dinner: Chicken breast + veggies

Supp stack:

Fishoil/multi/ON protein

Fabs23
03-28-2011, 03:58 PM
I said I'd come back and post, here is what I got for you.

OP, Are you taking a thermogenic?

As far as my diet goes I run protein at 1g up to 1.5 as I cut calories. My maintenance is around 2800 cals at 210 lbs. I fluctuate my carbs and fats drastically and frequently. Will go low carbs (sub 40) for 2 days, then move carbs up to 125ish. At the same time I fluctuate my fats from 20 to 120 every 2-3 days, so its low carb, higher fat or higher fat low carb for the most part. Protein always remains high, if you feel you are losing muscle up your protein. I would get your BMI done every couple weeks if you want a strong metric to follow. If you are losing weight and your BMI isnt going down, you are catabloic. If you are just looking to lose weight and not cut, just count calories and dont worry about the macros so much.

I work from home and make my own hours so it definately helps in following a strict diet. Unfortunately when I read this earlier I was busy but wanted to reply. I realize not everyone has the work from home luxury. I'll post up my training reg a little later on.

284Shooter
03-28-2011, 04:35 PM
I am in the same boat, I am down to 213 from 285 about a year ago, I work construction also. I am 6'3", very active, this is the smallest I have ever been. Still have a lot of muscle mass, always been a big guy. Great information in this thread and on this site.

Fabs23
03-28-2011, 04:57 PM
Was hoping I could edit to my last post but nocando.

As far as workout regimen goes. Here is what I LIKE to do.

3 days a week 1 hour cardio in am heart rate no higher than 135. Usually I have a 50G protein shake asap when I wake up..maybe some waximaize mixed in depending on where my carbs need to be that day.

4 days a week weights. Your goal is to MAINTAIN muscle at this point. Dont worry about PR's and being a gym hero. Focus on a very concentrated delibrate movement in everything you do. Good cadence to follow is 2 count up, 2 count on negative. I like two body parts a day with about a 90 sec to 2 min rest between sets. My workload per body part is only 10-14 sets reps 8-10 depending on muscle. How you split it up is your decision.

I got myself from about 220 early Jan down to 197 in 6 weeks doing this. BMI from 15.5 to 10.7.

Keep in mind what works for one may not work for another, there is a lot of good information in this thread and on the site. If you arent getting the results you want, dont keep doing the same thing.

jsh6487
03-28-2011, 06:10 PM
I'm 6 ft about 203 now. Down from 320. I'm eating around 1500 to 1600 calories daily. Only real thing I'm counting is calories. Don't count carbs, fats, or proteins...I just make sure I get a good amount of protein in that's all. Lift heavy 4 times a week and do some kind of cardio every day for about a half hour to 45 min.

Burrown
03-28-2011, 08:50 PM
In a matter of hitting a plateau, I hit one at 205 actually and I'm now down to 180. I've been at 180 for the past 3-4 weeks because my cut was dirt, I ate like **** and went back to drinking.

I'm planning on starting a quick bulk sometime next week, a clean bulk that is...

ANYWAYS, I found that a full cheat day helped restart the metabolism. Try it

beams75
03-28-2011, 09:50 PM
40/40/20

1900 cals

intense lifting 4 days a week

3 miles jogging daily

stuck at 200 lbs for 2 months...... :(

reverse your carbs and fats, should be enough to lose again. limiting carbs is woring for me

Swaggydoo
04-03-2011, 01:38 AM
Found an online calculator.... http://www.freedieting.com/tools/calorie_calculator.htm

Not sure how accurate it is but i tried three things, exercise level 5 times a week, 5 times a week intense and daily exercise plus pysical job.

It came out as, in order, for maintenence, 2900, 3100, 3800.

I think im going to aim for around 2500 cals and see how that works for me.

death_touch
04-03-2011, 03:15 AM
on lifting days i will eat 2800-3000 calories as maintainence. 2500 to cut. on non lifting days i will eat 2500 as maintainence, 2000 to cut, but rarely go below 2500 as it is almost a starvation dieting on less than 2500. i also lift 2-3 times per week ,very very heavy and till failure.cardio is two x20 minute sessions per week, moderate to intense-HR BETWEEN 155-175. macros are 50c,30p,20f. carbs are always kept high to maintain strength on cut and also to maintain steady energy levels which prevent me from pigging out.