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View Full Version : Cutting at 240lbs help, much appreciated.



rashidbanihani
08-14-2015, 03:08 AM
I'm at 240lbs now and I want to cut. My bf% is 30%. How much time do I approximately need to reach like 190lbs? And how much should my calories be? Any recommended supplements? Tips appreciated too. Thanks in advance.

Area51guy
08-14-2015, 03:29 AM
Every thing you need to know is detailed in the information at the top of this forum called the "stickies"

hope27
08-14-2015, 03:32 AM
Yep, read the stickies and than if you have questions, ask

sevenhm
08-14-2015, 03:57 AM
I'm at 240lbs now and I want to cut. My bf% is 30%. How much time do I approximately need to reach like 190lbs? And how much should my calories be? Any recommended supplements? Tips appreciated too. Thanks in advance.

You don't need supplements. At your current weight you could lose about 1-2 lbs per week. However, that should only last for a short period of time. You don't need any supplements. If you want to be successful be consistent. Weigh/track everything. If you can't perform barbell exercises due to mobility make by with what you can and do cardio till you can. Follow the guide below if you have more questions ask.


Calculate your calories using the stickies below or IIFYM Calculator (http://iifym.com/iifym-calculator)
Apply a 10% deficit or surplus to your total intake based on your goal.
Make adjustments on a 2 week basis. Raise or lower your intake by 100kcal of whichever macronutrient you prefer provided minimum fat and protein requirements are met.
Track your weight daily or weekly at the same time of day for accuracy.
Aim to lose or gain 1-1.5lbs per 2 weeks. More overweight individuals may safely lose up to 2-3lbs per week.
Pick a novice program and be consistent.
To track your macros use an application such as MyFitnessPal (https://www.myfitnesspal.com) , Cron-O-Meter (https://cronometer.com) , MyMacros+ (http://getmymacros.com) , Fitocracy (https://www.fitocracy.com)
Acquire a food scale to accurately track your macros. How to use a food scale Food Scale 101 (https://www.youtube.com/watch?v=8Lg5YlIbeT0)


Must read:

Micronutrients matter.

Eating the same thing everyday can deprive you of other micronutrients thus variety in your diet is important.
Dietary fat is essential. The only bad fat is industrial trans fat.
No specific diet is necessary to acquire weight loss. What matters is that you are in a caloric deficit.
Depending on your carb intake when you increase/decrease you may see immediate weight gain or loss do not panic. Do not micromanage your intake per day, instead make adjustments on a 2 week basis.
Women during their menstrual cycle may experience larger swings in water weight do not panic stay the course.
Nutrient timing is largely irrelevant unless you're a serious athlete.
To look up the nutritional content of food head to NutritionData (http://nutritiondata.self.com) , CalorieKing (http://www.calorieking.com) , Caloriecount (http://www.caloriecount.com)
For information regarding vitamins or supplements head to Examine (http://examine.com)
For ideas to compose your own meal plans based on your macros head to Eathismuch (https://www.eatthismuch.com)
Eating tuna everyday is not healthy see spoiler.
EPA Guidelines:
Canned white, or albacore (0.32 parts per million of mercury). Children under six can eat up to one 3-ounce portion a month; children from 6–12, two 4.5-ounce portions a month. Adults, including pregnant women, can safely eat it up to three times a month (women, 6-ounce portions; men, 8-ounce portions).
Canned light — the safer choice (0.12 parts per million of mercury). Children under six can eat up to three 3-ounce portions per month. Older children and adults can safely eat it once a week. But look out for “gourmet” or “tonno” labels. They are made with bigger yellowfin tuna and can contain mercury levels comparable to canned white.
A better alternative is canned salmon (mostly sockeye or pink from Alaska), which is low in contaminants and high in heart-healthy omega-3s. It’s also sustainably caught in Alaska and similarly priced, making it a great choice all around.




Please refer to:
Calculating Calories and Macronutrients (http://forum.bodybuilding.com/showthread.php?t=156380183)
Nutrition For Newbies & Must Read Threads (http://forum.bodybuilding.com/showthread.php?t=136691851)
Discretionary Calorie Allowance (http://forum.bodybuilding.com/showthread.php?t=133634471)
The dirt on clean eating (http://wannabebig.com/diet-and-nutrition/the-dirt-on-clean-eating/)

Novice Programs:
All Pro's Beginner Routine (http://forum.bodybuilding.com/showthread.php?t=147447933)
Stronglifts 5x5 (http://www.stronglifts.com)
Fierce 5 (http://forum.bodybuilding.com/showthread.php?t=159678631)
Jason Blaha 5x5 (http://forum.bodybuilding.com/showthread.php?t=148036063)
Starting Strength (http://forum.bodybuilding.com/showthread.php?t=998224)
Push/Pull/Legs (http://forum.bodybuilding.com/showthread.php?t=149807833)


MyFitnesspal starter guide( If you want to learn how to calculate bulk recipes per gram, enters foods you often eat in grams rather than calculate serving size,quick add macros.)
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FarmerBrain
08-14-2015, 05:19 AM
Assuming you lose on average 1lb per week, then it will take approximately a year.

That said, this sounds very daunting, that is why you are better IMO to break it into 6-8 week blocks.

After each block, eat at maintenance (NOT BINGE, CALCULATED MAINTENANCE WHILE STILL TRACKING CALORIE INTAKE) for a week. This will make it easier on you mentally as it will break the whole process into more manageable 'blocks', plus it gives you a week with slightly higher calories to help with metabolism & again allowing a break from eating a reduced amount of food. It will add maybe a month onto the whole cut, but what is 1 month in the grand scheme?

dmacdonal9
08-14-2015, 09:03 AM
That said, this sounds very daunting, that is why you are better IMO to break it into 6-8 week blocks.


This is a much better approach than a straight cut when you have a lot to lose.

rashidbanihani
08-19-2015, 08:34 AM
Thanks everyone, really appreciate it. And this blocks thing is great imo. Will do it. Thanks