Opinions Please!!!

[DeadICation]

Any and all advice would be appreciated!!!!!
6'2'' - 220 lbs - cutting
Cardio (Running/Stairmaster 3x week)
Lifting (Heavy weights/low reps 2-3x week)

8 am - 2 pieces 100% whole wheat toast w/ 2 tbsp of peanut butter
Total: 360 cals, 18g fat, 16g protein, 40g carbs

10:30-10:45a - 1 banana, 1 scoop whey
Total: 240 cals, 1.5g fat, 25g protein, 33g carbs

12:00 - workout
2 scoops whey PWO
Total: 260 cals, 3g fat, 48g protein, 8g carbs

1:45 - Turkey sandwich, carrots, low fat string cheese
Total: 305 cals, 5g fat, 25g protein, 45g carbs

4-4:15p - Apple, 1 tbsp peanut butter, 1 rice cake
Total: 200 cals, 8g fat, 5g protein, 32g carbs

7p - Turkey burger w/ brown rice, broccoli
Total 360 cals, 8g fat, 44g carbs, 31g protein



DAILY TOTALS:

Cals: 1725
Fat: 43.5g
Carbs: 192g
Protein: 150g

[RyouBakua]

lower carbs (id cut down on fruit sugars)
up your protein and fat

workout looks good

[DeadICation]

Ok...any other opinions?

Bump

[wyrepyre]

check out htis month's musclemag (ronnie on cover)...has an article on epoc (excess post exercise oxygen consumption)...reduce any fructose intake...

[xlb57]

I have had success following:
- 1-1.5g protein per pound of body weight
- .35-.5g fat per pound of body weight
- however many carbs needed to reach target caloric intake.

If you haven't, you may want to calculate your maintenance calories and take a few hundred off of that to begin your cut. Your calories seem very low for your size. In my experience, at your size, I was losing weight at 2500 calories (this is NOT to say that the same would work for you, as we may be different).

Good luck!

[DeadICation]

I have had success following:
- 1-1.5g protein per pound of body weight
- .35-.5g fat per pound of body weight
- however many carbs needed to reach target caloric intake.

If you haven't, you may want to calculate your maintenance calories and take a few hundred off of that to begin your cut. Your calories seem very low for your size. In my experience, at your size, I was losing weight at 2500 calories (this is NOT to say that the same would work for you, as we may be different).

Good luck!

Hey! Thanks for the reply! I know my calories are low - I guess I just worry because I'm in an office chair all day. I try to get up and walk every hour a little bit.

From calculators I have found online:
Maintenance: 2812 Calories/day
Fat Loss: 2249 Calories/day
Extreme Fat Loss: 1760 Calories/day

And my BMR is 1833

My main goal is trying to lose the belly fat. I've slim'd down...just need to lose the extra fat (mostly midsection). I know the other gentleman suggested cutting carbs, but I didn't see that as a problem in my diet. I'm sure it's due to me being a newb. Also, I don't consume a lot of sugars so the fruit, even with some sugar, at least have some nutritional value (at least I thought). If I am in need of cutting carbs, then most likely I will take out the bread at lunch and rice at dinner. What can I fill those vacancies with that include more calories/less carbs (if that's what you think I need to do).

Thanks for all your help!

[DeadICation]

Bump for everyone.

Reps for help (newb lost in the woods)

[jrsonico]

man, thats pretty low. im 5'6.. and my cutting is 2700cals.

[xlb57]

Hey! Thanks for the reply! I know my calories are low - I guess I just worry because I'm in an office chair all day. I try to get up and walk every hour a little bit.

From calculators I have found online:
Maintenance: 2812 Calories/day
Fat Loss: 2249 Calories/day
Extreme Fat Loss: 1760 Calories/day

And my BMR is 1833

My main goal is trying to lose the belly fat. I've slim'd down...just need to lose the extra fat (mostly midsection). I know the other gentleman suggested cutting carbs, but I didn't see that as a problem in my diet. I'm sure it's due to me being a newb. Also, I don't consume a lot of sugars so the fruit, even with some sugar, at least have some nutritional value (at least I thought). If I am in need of cutting carbs, then most likely I will take out the bread at lunch and rice at dinner. What can I fill those vacancies with that include more calories/less carbs (if that's what you think I need to do).

Thanks for all your help!

I think you are sort of answering your own question.

Your calculations show that fat loss is around 2249 cals/day for you. Therefore, with your current eating you could up your protein by about 50g (200 cals) and your fats by 36g (324 cals). Add these calorie totals to your previous and you are at the 2249 cals recommended. The macro split would be as follows:

Protein - 200g
Carbs - 192g
Fat - 79.5g

If you wanted, you COULD reduce carbs to 150g and increase fats by ~19g (totaling 98.5g/day). This would keep your healthy fat intake up (which helps with testosterone support). Just another option!

Good luck!

[SudburyBaller]

Don't be afraid to mix it up with the weights. Higher reps with lighter weight has it's place as well.
Just keep things fresh.

Adjust protein and carbs as mentioned above, but like buying a car, you gotta test drive this puppy. Monitor your results and make changes.
You could also use some creatine/BCAA's to help retain maximum muscle mass and energy throughout the day.
BCAA's can be a little pricey but 5g pre, and 10g post would be a good starting point.

Best of luck.

[Sizzler32]

Diet looks ok to me. I wouldn't lower the carbs, only because you're only taking in 1700 cals. So, you're already at a pretty significant deficit. I'd increase protein by about 25 grams and fat 10 grams or so. That will put you around 1950-2000 cals.

[DeadICation]

You guys rock...as mentioned, I may be answering my own questions. I think I like just getting thoughts out there and hearing feedback. Appreciate it guys!!!

[xlb57]

You guys rock...as mentioned, I may be answering my own questions. I think I like just getting thoughts out there and hearing feedback. Appreciate it guys!!!

Whatever you choose: Be consistent.

Give something a shot for a while before switching things up so that you get a feel as to whether or not it is working. You will get to learn your body in the process.

[DeadICation]

Yesterdays Totals

Cals: 2,020
Fat: 84g
Carbs: 114g
Protein: 201g


I never realized how hard it was to attempt to get all these totals in line with one another. Hopefully I can keep it up and be consistent as mentioned. Should I be consuming the same amount on non-workout days as well?