Counting Calories

[TreasonX]

I have never counted calories before but I am having a really hard time dropping weight. Please review this and let me know if I am doing anything wrong. My goal is to drop fat and not strip away Muscle. I am not concerned with the amount of time it takes as long as it happens. Thanks

I am 6'1" 300 Pounds (not a total fat ass) Been Training 2 years.

Current Plan Daily Calories

Calories 4050
Protien 511.31Grams/day
Carbs 369.5 Grams/day
Fat 58.5 Grams/day
This is split between 8 meals spaced 2 to 3 hours apart with 2 meals within an hour and a half after weight training. Weight Training in the morning 5 days a week cardio 20 min sessions in the afternoon 4 times a week.

Supplements:
Protien
Creatine
Gaba
Glutamine
Multi Vitamin

I am going to follow this plan and watch my weight. I plan on dropping a max of 2 pounds a week. If I go above 2 pounds I will increase the calories if I do less than 2 I will decrease the calories by 150. If any of this is off the wall let me know. I had help shaping this plan from a couple of people at my gym and supplement store.

Thanks in advance guys!!

James

[RoughN_Tough]

Even at your weight you are still getting above maintenence calories. To lose weight you have to create a calorie deficet. You are getting, imo, to much protein, to many carbs and not enough fat. Shoot for a 200 calorie deficet. Multiply your body weight x10 then subtract 200(2500 if you can't do math). I really dig keto dieting. So I would say try the spread sheet. If keto is not your poison then try a moderate carb, high protein, and low fat diet.
If you have never done a keto diet before, you may think you are getting in to much fat and not enough carbs. Trust me that is not true. If you decide to take the keto route(Which would be a great way to go,because you can build small amounts of lean mass while continuing to strip body fat) the first couple days will be rough, but don't worry about it. Also you would get to carb up(which I do nto have a spread sheet for) which invovles eating the same amount of calories, but emphasizing on just carbs and protein.

[RoughN_Tough]

Here is the spreadsheet
type in your weight then move then hit the tab button

[TreasonX]

I lift Pretty Heavy I stay in the 4 to 6 rep range with a 3 min rest. I figured I would need the carbs to keep my energy up. I'm going to give the spreadsheet a try and see how I feel after 2 weeks. I just really don't want to strip any muscle off and I don't want the amount of weight I lift to go down too much. Thanks for the advice I thought I was taking too many calories. Also what foods would you suggest to get the required amount of fat? Beef products maybe?

Thanks a lot!

[dnoel]

dnp?

[97LT1]

Originally posted by TreasonX
I lift Pretty Heavy I stay in the 4 to 6 rep range with a 3 min rest. I figured I would need the carbs to keep my energy up. I'm going to give the spreadsheet a try and see how I feel after 2 weeks. I just really don't want to strip any muscle off and I don't want the amount of weight I lift to go down too much. Thanks for the advice I thought I was taking too many calories. Also what foods would you suggest to get the required amount of fat? Beef products maybe?

Thanks a lot!

Flaxeed oil, almonds, and maybe some CLA.

[97LT1]

Also peanut butter(natural) and some stuctured EFAs. Keep the beef you eat as lean as possible.

[RoughN_Tough]

As long as your fat consumption is high enough, I have found next to no muscle loss, from keto dieting.

[daniel2166]

Originally posted by RoughN'Tough
As long as your fat consumption is high enough, I have found next to no muscle loss, from keto dieting.

I weigh 176pnds, what would you say my fat consumption should be?

[RoughN_Tough]

Approximatley 80grams