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PoiZnVirus
05-22-2014, 08:54 PM
I haven't been on the site in awhile, but I remember back in the day there was something I was able to use to help me calculate my macronutrients, maintenance, and etc. I saw the post here, but I don't understand it all. I don't want people to do the work for me, but if you want to that is up to you, but I am hoping to get some help learning to understand and calculate all these values myself.

I currently don't know my bf%, but I imagine im around 25-35%. I am trying to cut around 80 lbs to get to around 160. I just measured my weight and it said 247, but I just ate. Any help would be amazing.

magician27
05-22-2014, 09:07 PM
http://iifym.com/iifym-calculator/

weight yourself only in the morning before eating drinking anything and always with same clothes to track your progress, keep deficit reasonable. dont lose more than 2lbs per week and lift heavy ! . everybodys metabolism and daily activity level is different. i lift 5 days a week my bulking calories falls into about 20cals per lb of bodyweight ,and 16 cals per lb of bodyweight for cutting

PoiZnVirus
05-22-2014, 09:21 PM
carbs protein fat fiber
GRAMS per day 192.5 205.2 57.5 49 - 61 2108

so this is what it suggests at reckless fat loss, .35 fat and 1.25 protein all on lean body mass. I just cant help but think carbs and fat are high

magician27
05-22-2014, 09:25 PM
how often you lift ? what program are you doing ? actually fats are too low there , eat at least 100 grams fat. fats help you lose fat. its essential macronutrient.

PoiZnVirus
05-22-2014, 09:28 PM
I just started working out again this week. So far I like lifting 3 times a week, but I might try a 4 times with 1 whole body day thrown in. I try to do cardio everyday, but I always sleep in so I usually do it when I go to the gym. I hit the sauna for 15 minutes before working out to warm up, do lifting, then do 15-20 minutes of HIIT cardio, then 15 minutes in the sauna to cooldown after working out.

I choose the IIFYM program if that is what you are asking.

magician27
05-22-2014, 09:31 PM
I just started working out again this week. So far I like lifting 3 times a week, but I might try a 4 times with 1 whole body day thrown in. I try to do cardio everyday, but I always sleep in so I usually do it when I go to the gym. I hit the sauna for 15 minutes before working out to warm up, do lifting, then do 15-20 minutes of HIIT cardio, then 15 minutes in the sauna to cooldown after working out.

I choose the IIFYM program if that is what you are asking.

i meant training program , thread below explains pretty much all. dont go on extreme low calories. give it time be patient, dont cut any particular macro too drastic, eat balanced , just keep calories under control. calorie balance will determine 95% of your fat loss not macro ratios

http://forum.bodybuilding.com/showthread.php?t=156380183

PoiZnVirus
05-22-2014, 09:47 PM
Calorie and macros are important. So I should be around 150 carbs, 205 protein, 65 fat, and 55 fiber according to he calculator. Which still gives me about 700 cal deficit on TEE

AlwaysTryin
05-22-2014, 09:48 PM
Calorie and macros are important. So I should be around 150 carbs, 205 protein, 65 fat, and 55 fiber according to he calculator. Which still gives me about 700 cal deficit on TEE

65g fat?

ErikTheElectric
05-22-2014, 09:50 PM
Protip: Don't weigh yourself after you eat, it's pointless.

magician27
05-22-2014, 09:54 PM
Calorie and macros are important. So I should be around 150 carbs, 205 protein, 65 fat, and 55 fiber according to he calculator. Which still gives me about 700 cal deficit on TEE

no you dont cut at 2000 calories as a 220 lb male.i dont think your TDEE is 2700. try 220 protein, 100 fat, 300 carbs. you can cut carbs to 200 on your off days. you drop down to those macros when you are 160lbs or so

MetilHed
05-22-2014, 10:03 PM
no you dont cut at 2000 calories as a 220 lb male.i dont think your TDEE is 2700. try 220 protein, 100 fat, 350 carbs. you can cut carbs to 200 on your off days. you drop down to those macros when you are 160lbs or so

He should start at ~3200 cals a day ? Seems a bit high.

magician27
05-22-2014, 10:06 PM
He should start at ~3200 cals a day ? Seems a bit high.

not sure about his , just compared it to my macros , i cut at 3000 at 185 lbs or so, and losing fairly fast, so tht made sense, but he may not have same activity level maybe.but 2000 cals to start with sounds too low.

MetilHed
05-22-2014, 10:09 PM
not sure about his , just compared it to my macros , i cut at 3000 at 185 lbs or so, and losing fairly fast, so tht made sense, but he may not have same activity level maybe.but 2000 cals to start with sounds too low.

Ahh, no sense taking his actual situation into account. Good call.

PoiZnVirus
05-22-2014, 10:28 PM
I am a little confused since I am using the calculator you gave me which told me all these values. I am like 247 pounds and around 33% bodyfat. It says working out 3 times a week at this body fat is 2700 tdee.

Taking in 3k cals seems hard even for me. That is a lot of food. Even when I was eating terribly unhealthy and gaining weight I dont think I was near 3k.

Don't look at my profile nothing is up to date.

Honestly cutting at around 2100 cals seems completely correct. I just wonder about the macros.

magician27
05-22-2014, 10:35 PM
if you weigh 247 lbs, most likely your basal metabolic rate is around 2100 not TDEE but experiment and see how much you lose, if you are losing too fast up the calories . if you eat terrible its not hard to take in 3k. a large pizza has about 2500-3500 calories by itself depending on toppings which i used to eat in one meal lol

PoiZnVirus
05-22-2014, 10:37 PM
It says my BMR is 1800.

Really? I can only eat 2-3 slices at like 300 cals each. Sometimes I only eat 2-3 times a day.

Right now I try to eat when I wake up, a lunch, pre workout, post workout, and either 1 or 2 protein dinners. but now I know I need to change it up a little.