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08-07-2019, 12:35 AM #301
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08-07-2019, 08:32 AM #302
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08-17-2019, 12:31 PM #303
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08-20-2019, 06:19 PM #304
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08-28-2019, 08:29 AM #305
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09-14-2019, 11:40 AM #306
Thank You for the great information
I have been lifting 3x week since July
I track my calories with my fitness pal and I think I am on track
My problem is that I don’t know if I should be cutting or bulking
Started at 300lbs now 290
6’4” and 49 years old
Goal is to get muscular then ripped
Guessing at about 30+% bf
I am getting stronger cause my lifting weights are going up but I am not seeing physical results so I am getting discouraged
I don’t mind being 280-300lbs if I looked like Lou Ferrigno but he has a 34” waist and I have a 42” so I thought dropping weight and trying to lift at the same time was the answer
Any advice is well appreciated
Lift 3x week
Coumpounds/minimal isolations
3sets 8-10 reps when I hit 10 reps comfortably I increase weight
1 hour per session
Fitness pal says 2470 cal/day and I set it to 40/40/20
No physical results-bummed out
Trying to keep head up by telling myself it will take longer to see through the belly and fatLast edited by DeanP1093; 09-14-2019 at 11:46 AM.
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09-14-2019, 02:12 PM #307
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09-15-2019, 10:32 AM #308
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09-15-2019, 10:39 AM #309
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09-15-2019, 10:54 AM #310
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137131
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09-19-2019, 04:30 AM #311
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10-10-2019, 03:37 PM #312
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10-24-2019, 06:08 AM #313
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11-04-2019, 05:34 AM #314
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11-04-2019, 05:38 AM #315
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01-10-2020, 03:45 AM #316
Hey Mrpb,
I was reading the stickies and came across your post. I have a few questions I would love for you to help me out with!
I'm 5'9, 306 lbs and 50% body fat (30, male).
My BMR seems to be 1889 cal (Katch-McArdle Formula), and my TDEE (if I do All Pro's Beginner workout + 2 days of moderate cardio) is 2863 cal.
I wanted to know if those figures seem right in your opinion. If so, how many calories should I eat per day, so I don't hit any plateaus? Should I start at my TDEE - 500 (2363 cal/day)? Or should I start off gradually (2800 cal, until I lose 10 lbs and then drop 100 cal for next 10 lbs, and so on)?
Also, I know the macros for protein and fats should be calculated based on my ideal body weight, but considering I'm well over 120 lbs overweight - I was told to go for smaller goals first (270 lbs, 235 lbs, 200 lbs, 165 lbs) to calculate my macros. Do you agree with that?
I would greatly appreciate your help.
Cheers, and thank you in advance!
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01-10-2020, 11:37 AM #317
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04-26-2020, 02:16 AM #318
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05-03-2020, 07:02 AM #319
Great thread and pin, right off answered the #1 question I had and was struggling with!
"Macro Percentages
Do not use macro percentages (for example 40/40/20). Your body does not care about percentages, it has minimum requirements."
Answered a few other things as well...I am finding so many answers to my many questions READING everything here, love it!! Thank you to all sharing their valuable knowledge so I can soak it all up and use it so I can move forward and not go around in circles!! <3
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09-07-2020, 04:14 AM #320
I have a question on exercise* level which you need to include in the calorie calculator as per the 1st post (or any calculator for that matter) - assuming a 45 minute workout 3x per week - should this be factored in when calculating TDEE? The difference between "3x exercise per week" vs. "little to no exercise" is 300 calories per day. During a workout I doubt that, apart from the working sets, it meets the definition of an exercise for the purposes of the calculator.
*exercise defined as 15-30 mins at an elevated heart rate.
So as a general rule of thumb do you take your workout as an exercise when calculating TDEE, or is the calculator referring to running/jogging and other continuous exercises?"Get up, and don't ever give up".
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09-07-2020, 09:35 AM #321
Hi all,
I am struggling with one part of this and that is finding the correct nutritional facts for items without labels ( top round steak, sweet potatoes, etc). I can generally calculate everything when cooking something that had a lavel like ground turkey, tilaipa, etc. Some of the items like sweet potatoes (I just throw em in a crock pot with a little water, smash em up and add a pinch of cinnamon) are all over the place online when it comes to the actual macro nutrients. Is there one good source thats pretty accurate that everyone uses?
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10-20-2020, 08:27 AM #322
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11-07-2020, 03:55 AM #323
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11-07-2020, 03:57 AM #324
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11-07-2020, 03:16 PM #325
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11-21-2020, 09:31 AM #326
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01-12-2021, 06:33 PM #327
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01-19-2021, 03:16 AM #328
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01-21-2021, 12:09 PM #329
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03-23-2021, 07:31 PM #330
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