how do you go about cutting? i mean, right now, im at 19% bf and i want it to come down to 10% so i can bulk up. Having said that, how many calories should i be eating? My BMR is 1783. Should i eat @ 2000cal per day? or how much should i eat? Im 5'8", 161lbs, 22yrs.
Also, im gonna be eating high protein.
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07-18-2011, 12:14 AM #1
how many calories should i eat to cut down bf?
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07-18-2011, 05:29 AM #2
Hate to break it to you man, but nobody is going to just set everything up for you. Read the stickies. Should you eat 2000 calories a day? Where are you getting your BMR numbers? What's your current routine like? Take your weightx15 that should be around maintenance, and reduce by 500, add in some cardio....and monitor your progress weekly. Thats just a basic idea....but again, youve got to read the stickies and set it up for yourself...everybody else has to. Good luck.
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Online Coaching darr_fit@yahoo.com
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07-18-2011, 05:42 AM #3
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07-18-2011, 10:43 AM #4
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07-18-2011, 10:47 AM #5
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07-18-2011, 11:08 AM #6
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07-18-2011, 11:16 AM #7
First of all read up on the stickies. An easy estimate to start off with would be to multiply your weight times 15. Use this number as maintanance, then cut about 10 to 20% off that. That should give you a ballpark figure on where you want to be eating at. You need to look at the scale every week, and adjust your calories according to how much you are losing. To much, eat more, to little, eat less.
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07-18-2011, 12:20 PM #8
o cool. thnx guys. After reading all the comments, i thought of starting with 1900cals. I'll do this for about a week and see wassup. My current plan is to do like this.
Mon - biceps, triceps, and low intensity cardio for 30-45min
tue - legs, abs
wed - chest and cardio
thur - back, abs
fri - shoulders and cardio
My diet would consist--
rice
tuna
egg
almonds
kidney beans
wheat bread
milk
fruit
When i add all these up, i get 180g of carbs, 198g of protein, 45g of fat. I dont eat tht much meat tho, but when i do, im gonna have to cut some of this.
preworkout - superpumpmax
post workout - whey protein
By the way, since i wanna lose only 9%of bf, how many pounds is tht? 15lbs? 9% of 161(weight) = 15 Am i correct here? how long do u guys think it would take me to lose 9% of bf?Last edited by iwanttobebulk; 07-18-2011 at 12:46 PM.
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07-18-2011, 12:49 PM #9
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07-18-2011, 01:08 PM #10
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07-18-2011, 04:21 PM #11
Im just saying, he should eat more so that he has more wiggle room to adjust calories when things slow. I just would say that maintenance is weightx15. So for him....161x15=2415 calories...now, I know if you took off 500 calories for him, youd get about 1900, but I'm just saying he cant take his calories super low...I mean 1,500 would be the absolute minimum, but I really dont even think he should go below 1,800. I dont know, maybe I'm wrong. I just think it's better to keep calories high, and feed that hard earned muscle, and burn that fat off through cardio. Just my 2 cents.
Certified Personal Trainer
Online Coaching darr_fit@yahoo.com
Like me on ********:https://www.********.com/darrfitness
"The strongest steel is forged in the fires of h*ll"
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07-18-2011, 05:11 PM #12
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07-18-2011, 05:17 PM #13
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07-19-2011, 02:49 AM #14
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07-20-2011, 03:54 PM #15
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07-20-2011, 04:58 PM #16
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07-21-2011, 12:39 PM #17
"5'8", 161lbs, 22yrs"
In my opinion, given the stats above, I don't recommend dieting any to lose weight, or to bulk yet. IMO, you should work to maintain your existing weight, and put all your effort into the following:
1) A good full body, compound-based, workout program. Read the stickied threads in the Exercise and Workout Program forums.
2) A good meal plan, focusing on healthy foods with modest supplementation. Read the stickied threads in the Nutrition forum.
I think after a few months of solid, consistent weight training, and continuing to eat healthy, you should then consider a slow bulk if you start reaching legit plateaus in strength increases. You look like you are starting to get on the right track. Good luck!--- Nick ---
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07-21-2011, 01:26 PM #18
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07-21-2011, 01:55 PM #19
id cut at 19%.
Why do I do this weightlifting thing for the last 34 years with all its ups and downs life has handed me? Because each time I came back stronger. NEVER GIVE UP. Gym life is about more than muscles getting bigger and weights going up. Its wisdom discipline dedication humility you name it.
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07-21-2011, 05:35 PM #20
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