Body Recomposition and Cutting Nutrition

[kachambe3637]

Need some advice: I'm 6 feet tall, 245 lbs and trying to engage in a cutting/recomposition since my body fat % is most likely just over 30%. I use a push/pull/legs 3 day per week routine with HIIT after each weight lifting workout. How many calories should I be eating? I need some diet advice. What should my diet look like?

At the beginning of getting back to the gym, I tried to only eat 2000 calories a day. But I felt that the harder I kept working out, I kept feeling weak and almost sick. I was moody all the time and always needed a nap. So I took that as a sign to increase my calories. I am now sticking around 2500 calories and haven't been seeing results. How should I modify my routine/intake?

Usually my diet is
6am: cup of oatmeal, 3 eggs, coffee
930am: piece of fruit
11am: 5oz of chicken breast, 1 cup of rice
130pm: fruit and green tea
4/5pm: post workout 2 scoops whey protien
630pm: dinner (flexible, try to eat fistful of carbs, protein and veggies)

Thanks!

[dipatel13]

Cutting and recomp are not the same thing. At your stats, cutting should be the way to go. Also, PPL routine only 3 days a week is not optimal(hitting muscle groups only 1x a week). See below to figure out your diet and a proper workout routine.

Basic Fat Loss Process

1. Calculate your calories and macros
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. Here's how to count accurately.
5. Lift heavy weights to preserve muscle mass, on a structured program developed by an expert. You are probably not an expert.
6. Cardio is optional; do it if you like to increase your calorie deficit. Do it on off days from lifting and don't let it interfere with recovery.
7. Still not losing weight? Stuck on a plateau? Read this. And remember, you are not special.

Beginner Workout Programs:
All Pro's Beginner Routine
Stronglifts 5x5
Fierce 5
Starting Strength
Push/Pull/Legs

How to lift properly

Counting calories accurately requires precision. Read these:
http://forum.bodybuilding.com/showth...hp?t=148418313
http://forum.bodybuilding.com/showth...hp?t=154981223
http://www.nytimes.com/2013/02/13/op...tive.html?_r=0
http://www.weightlossresources.co.uk...d-calories.htm
http://www.ncbi.nlm.nih.gov/pubmed/1454084


And watch this informative video with terrible music: http://youtu.be/JVjWPclrWVY

Important Stuff To Know
- Weight loss is not linear and predictable. Weigh yourself every day and track the average. Ignore short term fluctuations.
- No specific food has a fat loss advantage over any other food. Eat foods you enjoy that deliver adequate macros and micros.
- Cardio is not necessary to lose fat. It's just a tool to increase your net calorie deficit.
- Muscle loss is not an issue if you get adequate protein and train properly, even on a big deficit (unless perhaps you are already quite lean).
- Don't train on a bro-split from a magazine. Unless you've been training for a year or two, you will probably do better on a full body strength program designed by an expert. You are probably not an expert.
- Keto offers no fat loss advantage over any other caloric deficit, except perhaps for very obese, sedentary folks.
- Eating fat does not make you fat. Low fat diets screw up your body. Adequate dietary fat is crucially important.
- The only bad fat is trans fat. Saturated fat is fine unless you eat stupid amounts of it.
- Protein powder is a processed convenience food and offers no advantage over protein from whole foods. Use it if you like, it's fine. Remember to count the calories in it.
- Sugar & simple carbs are irrelevant for fat loss as long as you hit your macros within a calorie deficit.
- You cannot, in any way, change where your body chooses to burn fat from. There is no spot reduction.
- Eat 1 meal/day or 10, there is no measurable effect on fat loss.
- Eating carbs before bed is irrelevant within a calorie deficit and adequate macros.
- You do not have metabolic damage unless you've been eating starvation level calories for a very long time AND have lost a lot of weight.

[Mrpb]

Cutting and recomp are not the same thing. At your stats, cutting should be the way to go.

He probably means he wants to build muscle as he cuts. Which, as you know, is possible, especially with his stats.

[dipatel13]

He probably means he wants to build muscle as he cuts. Which, as you know, is possible, especially with his stats.

Yes, of course. In reading it and seeing "cutting/recomp", I was thinking he meant the terms were interchangeable.

[kachambe3637]

Yes, I guess the proper term is recomposition since my goal is to lose fat while retaining or adding muscle. At my stat, where should I aim to be macro and calorie wise? Any workout tips I'll appreciate too.

[dipatel13]

Yes, I guess the proper term is recomposition since my goal is to lose fat while retaining or adding muscle. At my stat, where should I aim to be macro and calorie wise? Any workout tips I'll appreciate too.

See my quote above. You can calculate calories from the links. Beginner plans are linked there too

[Mrpb]

Yes, I guess the proper term is recomposition since my goal is to lose fat while retaining or adding muscle. At my stat, where should I aim to be macro and calorie wise? Any workout tips I'll appreciate too.

You should lose about between 1 and 2 pounds of body weight per week. The faster you go, the harder it will be to build muscle.

Protein should be at least 200 grams. Fats at least 90. The rest of calories can be any mix of protein, fats and carbs.

Fierce 5 Novice Routine is excellent for recomping.

[desslok]

You should lose about between 1 and 2 pounds of body weight per week. The faster you go, the harder it will be to build muscle.

Protein should be at least 200 grams. Fats at least 90. The rest of calories can be any mix of protein, fats and carbs.

Fierce 5 Novice Routine is excellent for recomping.

MrPB,
Do you think at his age and stats he would be wise to try and optimize MPS?

[Mrpb]

MrPB,
Do you think at his age and stats he would be wise to try and optimize MPS?

Yeah, if he's indeed 45 it could certainly help to make sure every meal has at least ~35 grams protein or more.

It may not be that important though as he seems to be a beginner.

[kachambe3637]

My age is incorrect on my profile: I'm 22yrs old. 6 feet tall, 245lbs

Using the quote above, Then according to that, using the estimation without an activity factor and putting myself in the sedentary lifestyle catagory, my calories required is between 3000-3500. With the Mifflin equation I'm at 2500cals. So I'm confused lol

[Mrpb]

My age is incorrect on my profile: I'm 22yrs old. 6 feet tall, 245lbs

Using the quote above, Then according to that, using the estimation without an activity factor and putting myself in the sedentary lifestyle catagory, my calories required is between 3000-3500. With the Mifflin equation I'm at 2500cals. So I'm confused lol

Eat 2500 calories for starters. Adjust to achieve 1 to 2 pounds weight loss per week.

Refer to post #7 for the rest.

[kachambe3637]

I was eating 2500 a day, not losing weight or inches, and after consulting with a trainer, he said try introducing a protein shake and handful of almonds in between each meal. That would bump me more towards 3k a day. Objections? Should I try to power through with only 2000 cal a day even though I'll feel tired and moody all the time? Thoughts?

[dipatel13]

How accurate is that 2500 calories?

At 245 and 6', you should be losing weight at that cal limit.

[kachambe3637]

2500 cals came from that Mifflin equation on the thread you quoted, with a sedentary lifestyle (since I work an IT desk job outside training).

[dipatel13]

I was eating 2500 a day, not losing weight or inches, and after consulting with a trainer, he said try introducing a protein shake and handful of almonds in between each meal. That would bump me more towards 3k a day. Objections? Should I try to power through with only 2000 cal a day even though I'll feel tired and moody all the time? Thoughts?

This 2500 calories is what I was asking about. Is tracking accurate?

[kachambe3637]

Yes. I used my fitness pal and weighed my food to keep track. Even the occasional resee peanut butter cup went into that count lol

[Mrpb]

You probably made some mistakes with tracking, this happens to pretty much all beginners.

Most common mistakes: forgetting cooking oils, forgetting drinks, mixing up raw and cooked numbers.

Ignore that PT. His advice is nonsense.

You need to adjust your calorie intake so that you lose 1 to 2 pounds per week. Got it?

[kachambe3637]

So downwards of 2500 cals? I'm just concerned because I don't want to feel bad again like I did even I was eating 2000 per day.

[Mrpb]

So downwards of 2500 cals? I'm just concerned because I don't want to feel bad again like I did even I was eating 2000 per day.

If you're not losing a pound per week you're eating too many calories.

If you feel bad on a high carb diet try a low carb diet or even a ketogenic diet.