PDA

View Full Version : I really need help on calories for cut and diet advice



shooter1101
07-04-2011, 06:07 PM
I realize that alot of people come on these boards asking for help with their diets and what not, but I have read through a lot of the faxes and other threads and I am still a bit confused. Fist off I am 5'11 and 195lbs. I went onto "daily plate" and put in my information so that I could lose 1lb per week. According to them, I need to have 1600 calories per day. This is by guessdimating that I am relatively stagnant during the day (I work in an office environment). First question is, does this seem like the proper amount of calories?

My diet breakdown is as follows (if you need details just ask)

Breakfast- 740cals/31fat/97prt/15carbs
Lunch- 180cals/1fat/25prt/9carbs (I know this seems low, but I just have a chicken breast and a lot of broccoli)
Dinner- 680cals/27fat/85prt/25carbs
Total- 1600cals/59fat/207prt/49carbs

I started this specific diet about a week ago and I know I need to give it quite a bit of time before I see any results. I am just asking for opinions before I waste too much time on something that is wrong.

If it helps, I am on a 2on 1off split plus cardio 5 days per week. I recently had a bf% measurement by a trainer at my gym (7 spot with caliper) and she told me I was at 8%. I think I am closer to 12%. Does this seem like a good way to go, or do I need to add something or lose something? Or am I just doing it all wrong?

nlite2000
07-04-2011, 06:12 PM
I realize that alot of people come on these boards asking for help with their diets and what not, but I have read through a lot of the faxes and other threads and I am still a bit confused. Fist off I am 5'11 and 195lbs. I went onto "daily plate" and put in my information so that I could lose 1lb per week. According to them, I need to have 1600 calories per day. This is by guessdimating that I am relatively stagnant during the day (I work in an office environment). First question is, does this seem like the proper amount of calories?

My diet breakdown is as follows (if you need details just ask)

Breakfast- 740cals/31fat/97prt/15carbs
Lunch- 180cals/1fat/25prt/9carbs (I know this seems low, but I just have a chicken breast and a lot of broccoli)
Dinner- 680cals/27fat/85prt/25carbs
Total- 1600cals/59fat/207prt/49carbs

I started this specific diet about a week ago and I know I need to give it quite a bit of time before I see any results. I am just asking for opinions before I waste too much time on something that is wrong.

If it helps, I am on a 2on 1off split plus cardio 5 days per week. I recently had a bf% measurement by a trainer at my gym (7 spot with caliper) and she told me I was at 8%. I think I am closer to 12%. Does this seem like a good way to go, or do I need to add something or lose something? Or am I just doing it all wrong?



If you are anywhere between 8 and 12% and your height/weight it sounds like you are dieting way too hard.

igglesphan
07-04-2011, 06:13 PM
No, 1,600 cals sounds extremely low... even without cardio.

shooter1101
07-04-2011, 06:18 PM
Ok so 1600 is too low. That is sort of what I thought too when I read it on the livestong website. What do you guys recommend for a calories intake. I was eating about 200 calories worth of whole grain tortillas before, which would take me up to about 1800. Is that about right, or should it be even more than that? I just get so confused on where the heck I am supposed to be. I feel like I have hit wall and I am getting so frustrated. I can see the striations in my muscles, but all I want is a 6-pack lol.

PS-Thanks for the quick replies

lovingit
07-04-2011, 06:19 PM
you didnt read this

http://forum.bodybuilding.com/showthread.php?t=133163973

DLEHMA
07-04-2011, 06:22 PM
I don't think you realize what 8% or even 12% bodyfat at 190+ pounds looks like under 6'0". If you were truly that low at that high of a weight you would know your body well enough to know what to do to cut. If you were 8% body fat it wouldn't be smart to cut at all (you will guaranteed lose muscle mass on a cut at that low of a percent). In reality you probably aren't below 15% though so we'll just approach the situation that way. Assuming you are still above 15% then you can probably cut on 1600 calories a day but you could get away with cutting on more too. Post a picture for us to estimate you and assess from there.

shooter1101
07-04-2011, 06:24 PM
Haha to be honest, I did read that, but my eyes started to glaze over. I guess I was looking for the easy way out and just wanted a website (aka the dailyplate) to tell me what to do. Let me see what I can figure out from this other page.

nlite2000
07-04-2011, 06:31 PM
I don't think you realize what 8% or even 12% bodyfat at 190+ pounds looks like under 6'0". If you were truly that low at that high of a weight you would know your body well enough to know what to do to cut. If you were 8% body fat it wouldn't be smart to cut at all (you will guaranteed lose muscle mass on a cut at that low of a percent). In reality you probably aren't below 15% though so we'll just approach the situation that way. Assuming you are still above 15% then you can probably cut on 1600 calories a day but you could get away with cutting on more too. Post a picture for us to estimate you and assess from there.

This--

To be that big and that lean would mean you would know everything there is to know about dieting, as far as knowing what will work for you, even if you were completely dialed into broscience.

shooter1101
07-04-2011, 06:32 PM
Ok so according to that calculation (the third one), my base maintenance calories are 2641.79

20% less would be a little over 500 calories, so my "cutting" calories would be 2113.43 calories. Does this sound about right?

Thanks for all the help on this

nlite2000
07-04-2011, 06:36 PM
Ok so according to that calculation (the third one), my base maintenance calories are 2641.79

20% less would be a little over 500 calories, so my "cutting" calories would be 2113.43 calories. Does this sound about right?

Thanks for all the help on this

Let's put it this way--you have 25ish pounds on me, and I'm cutting (slowly but surely) at about 2100. So yeah, that sounds a lot better.


Especially with the 5 days a week cardio, you need to fuel yourself.

shooter1101
07-04-2011, 06:37 PM
Wow 15%? I knew I was much more than the 8% I was told by the trainer (I have seen people on here at 10% and they have much better defined abs than I do). Let me try and get a picture.

shooter1101
07-04-2011, 06:51 PM
Here is a picture taken about 5 minutes ago. Take into account this is not on an empty stomach or anything.

igglesphan
07-04-2011, 06:53 PM
~ 15% bf imo

DLEHMA
07-04-2011, 06:56 PM
Yeah 15+%.

shooter1101
07-04-2011, 06:56 PM
Alright, thank you for your honest opinion. Looks like I have alot more work to do than I thought.

Thanks everyone for your quick replies and help. Time to up the calories (to the proper amount lol) and lose some more bf