Whartonian

07-25-2012, 08:16 AM

I am 6'2 (74 inches) tall, 26 years old, 235 pounds, and probably have around 35% body fat (horrifying mid-section) which is calculated by using waist circumference about the navel at 48 inches with a neck measurement of 16 inches. I've read the stickies but feel like a lot of the advice is geared towards people with lower bf%. I also have some custom questions regarding my personal situation.

1. Do these numbers sound OK?

I'm having a real tough time figuring out a good diet. I've been using the K-M formula with 35% and it pretty much tells me my BMR is around 1900. However, from there, I don't know what to do. When I calculate current maintenance (sedentary, desk job, no exercise right now), that's 1900*1.2 = 2280 calories or so.

2. Is this a realistic goal?

Now, I am aiming to do some serious fat-cutting because my goal is 15% body fat so I can then begin bulking muscle to have a nice, lean physique. But right now I'm a big ol' tub of blubber with low muscle mass, so I want to cut first.

fat + lean = total

Where I want .15*total = fat, and lean held relatively constant for now during cutting

Thus

.15*total + lean = total

total = lean/.85 = ((1-.35)*235)/.85 = 179 = ~180 pounds

This means the goal is to lose 235 - 180 = 55 pounds. At a rate of 2 pounds per week, that means achieving this target weight in 27.5 weeks or about half a year.

3. Is this a justifiable deficit?

2 pounds per week means 7000-calorie weekly deficit, as 3500 calories go to a pound of fat. per day, this is 1000 calories. Apparently it is more justifiable to cut more when your bodyfat is higher, but there is a curiosity I don't know how to assess and why. If I take my current maintenance of 2280 and lop off 1000, that's 1280 calories net. Is this considered safe for me? If not, how come this isn't so considering my high bf%? I should also mention that I ate under 1000 calories yesterday and didn't feel hungry until, quite literally, I was in bed and half-asleep. I'm not sure if this is normal or not.

4. is 40/40/20 right for me?

Protein is 4 calories per gram, carbs are 4 calories per gram, and fat is 9 calories per gram. This implies that if I were to eat 1280 calories per day, 512 calories come from 128g protein, 512 calories come from 128g carbs, and 256 calories come from 28 grams of fat. Is this about right?

5. Is this diet OK?

I am mainly thinking I should be eating lean white chicken, tuna, salad, oats, eggs, protein shakes, lots of water, veggies, almonds, etc. Are there any other foods I should add? Anything else I could be missing?

6. Should I be rescaling all this somehow by factoring in workout?

I'm not sure if I should be doing mostly weight-lifting or cardio or a mix of both -- and for how long. Would this mean I need to change my multiplier from 1.2 to 1.3 or 1.4 or something?

1. Do these numbers sound OK?

I'm having a real tough time figuring out a good diet. I've been using the K-M formula with 35% and it pretty much tells me my BMR is around 1900. However, from there, I don't know what to do. When I calculate current maintenance (sedentary, desk job, no exercise right now), that's 1900*1.2 = 2280 calories or so.

2. Is this a realistic goal?

Now, I am aiming to do some serious fat-cutting because my goal is 15% body fat so I can then begin bulking muscle to have a nice, lean physique. But right now I'm a big ol' tub of blubber with low muscle mass, so I want to cut first.

fat + lean = total

Where I want .15*total = fat, and lean held relatively constant for now during cutting

Thus

.15*total + lean = total

total = lean/.85 = ((1-.35)*235)/.85 = 179 = ~180 pounds

This means the goal is to lose 235 - 180 = 55 pounds. At a rate of 2 pounds per week, that means achieving this target weight in 27.5 weeks or about half a year.

3. Is this a justifiable deficit?

2 pounds per week means 7000-calorie weekly deficit, as 3500 calories go to a pound of fat. per day, this is 1000 calories. Apparently it is more justifiable to cut more when your bodyfat is higher, but there is a curiosity I don't know how to assess and why. If I take my current maintenance of 2280 and lop off 1000, that's 1280 calories net. Is this considered safe for me? If not, how come this isn't so considering my high bf%? I should also mention that I ate under 1000 calories yesterday and didn't feel hungry until, quite literally, I was in bed and half-asleep. I'm not sure if this is normal or not.

4. is 40/40/20 right for me?

Protein is 4 calories per gram, carbs are 4 calories per gram, and fat is 9 calories per gram. This implies that if I were to eat 1280 calories per day, 512 calories come from 128g protein, 512 calories come from 128g carbs, and 256 calories come from 28 grams of fat. Is this about right?

5. Is this diet OK?

I am mainly thinking I should be eating lean white chicken, tuna, salad, oats, eggs, protein shakes, lots of water, veggies, almonds, etc. Are there any other foods I should add? Anything else I could be missing?

6. Should I be rescaling all this somehow by factoring in workout?

I'm not sure if I should be doing mostly weight-lifting or cardio or a mix of both -- and for how long. Would this mean I need to change my multiplier from 1.2 to 1.3 or 1.4 or something?