View Full Version : Bit of feedback please

05-25-2014, 05:17 AM
Hi everyone,

I'm 5'11" and weigh 268.5lbs. I have been working with a personal trainer for about 3 weeks now, and have dropped 9lbs. I used the IIFYM calculator to figure out calories, and this is what it came up with:

BMR 2034
TDEE 2885
Daily calories for fat loss 2164

Carbs 176.6g
Protein 211.8g
Fat 67.8g
Fibre 54-67

I work with my trainer twice a week or so. One of the sessions is full body functional resistance training, the other is a mix of tabata training and cardio to improve my CV system (I want to get back to running - used to run a lot!). In between times, I do 2-3 kettlebell workouts a week alongside bodyweight training and some time on the exercise bike. The kettlebell workouts are killer, really leave me sweating and getting some good DOMS lol and can feel my strength is better now than it was a month ago.

I haven't adopted the calories or macros from the calculator as yet, as only did it last night. Up until now I have been eating between 2000 and 2800 calories a day, with plenty of veg, fruit, eggs, yogurt, chicken, turkey,fish, pork, nuts. Not had a great deal of bread/rice/pasta as I don't find them particularly filling.

I don't have a gym membership. I'm moving house in a month to a different city to make travelling to uni easier, so at the moment I have no cash lol but once I move and start uni again after summer I can join the uni gym relatively cheap.

As you can see from my profile pic my main goal is fat loss lol. But I do want to transform my body - I don't wanna end up skinny-fat and I reckon I will have a decent amount of excess skin so I want to start bulking further down the line, but I reckon I'll need to cut a hundred pounds or so first lol!

When I start the gym I will be lifting heavy 3-4 times a week. What I'm a bit confused with is calorie needs. I know diet is the largest part of a weight loss regime but there is so much conflicting evidence out there! This IIFYM calculator said to have what is listed above, others deviate up and down by around 500 calories. Is it just a case of eat at that level and assess losses after two weeks, then readjust?

If you've read this far thanks very much lol. Sorry it's a bit of a long post. I just want to get this cracked - I joined the BPI Bestself challenge and would like to get some really good results!


05-25-2014, 05:22 AM
Good job so far man!, try it out for a few weeks and if you feel your macros could be adjusted for better fat loss then do so. What calculator are you using?

05-25-2014, 05:48 AM
I'd suggest you transition your focus away from functional/bodyweight training and towards traditional strength training. The latter is going to be more effective at improving body composition over the long haul.

Basic Fat Loss Process

1. Calculate your calories and macros (http://forum.bodybuilding.com/showthread.php?t=156380183)
2. Eat about 20% less calories than you burn each day while still meeting minimum protein and fat. Get the remainder of cals from carbs.
3. Buy a kitchen scale and weigh everything that you eat.
4. Count calories using a site like MyFitnessPal (http://www.myfitnesspal.com). Here's how to count accurately. (http://forum.bodybuilding.com/showthread.php?t=159938141)
5. Lift heavy weights to preserve muscle mass, on a structured program (see below). Why not your own routine? Read this. (http://forum.bodybuilding.com/showthread.php?t=118004321)
6. Still not losing? Read this. (http://forum.bodybuilding.com/showthread.php?t=161403353&page=1) And remember, you are not special. (http://www.bodyrecomposition.com/fat-loss/you-are-not-different.html)

Beginner Workout Programs:
All Pro's Beginner Routine (http://forum.bodybuilding.com/showthread.php?t=147447933)
Stronglifts 5x5 (http://www.stronglifts.com)
Starting Strength (http://forum.bodybuilding.com/showthread.php?t=998224)
Ice Cream Fitness 5X5 (http://forum.bodybuilding.com/showthread.php?t=148036063)

How to lift properly (http://forum.bodybuilding.com/showthread.php?t=118920551)

Counting calories accurately requires precision. Read these:

05-25-2014, 05:52 AM
Thanks for the replies :)

I used the calculator on iifym.com

I cant get back to regular strength training until I join the uni gym in a few months. I'm limited with equipment until then. Thats why I try to hammer the kettlebell lol. My trainers studio does have some lifting equipment so I might ask him if we could switch to more trafitional strength training.

05-25-2014, 07:15 AM
Simple answer, eat as much as you can and still make weight loss goals. You will figure this out for yourself over time, there is not a quick fix. You will be dieting for a long time. Your calories and weight loss will not be linear for that whole time. You will have to make adjustments.

#1 Buy a food scale.

#2 TEAR it up: Trial-Error-Adjust-Repeat is Alan Aragon's suggestion for implementing and analyzing research in your own training and nutrition.

Don't worry so much though. We aren't putting a man on the moon, just losing a few pounds. Why not check out the Sticky topics at the top of this and the nutrition forum?

Good luck.

05-25-2014, 07:32 AM
Hi, thanks for the reply :)

I have gotten to 196lbs before but after a death in the family it just went outta control. I was eating far too little back then and working out far too much, 2-3 times a day 6-7 days a week. So i want to do it right this time and get a decent baseline to work from when i finish cutting.

As for putting man on the moon...i am studying physics with astrophysics at uni lol so maybe one day!!