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Thread: cutting link
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06-13-2005, 04:04 PM #1Registered User
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cutting link
can anyone link me with cutting formulas (based on LBM) on how to find precise macros needed to cut weight? thanks.
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06-13-2005, 04:08 PM #2Senior Member
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06-13-2005, 04:08 PM #3Monochromatic Bunny
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LBM+FWDxREW/ON:fat+#F$OFF=563463%3www.###dial9
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06-13-2005, 05:17 PM #4Registered User
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DO NOT use ratios.
.4-.5 grams fat per pound of lean mass
1-1.5 grams protein per pound of lean mass
1-1.5 grams carbs per pound of lean mass(adjust according to weight loss)Age-16
Weight-164
BF %-10<_<12
National*Professional*Paintball-Players*League Novice Division.
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06-13-2005, 05:45 PM #5Monochromatic Bunny
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Dale is gonna be pissed.
Originally Posted by XcelKrush
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06-13-2005, 06:31 PM #6Registered User
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thanks guys. much appreciated.
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06-14-2005, 02:26 AM #7Acting Normal...
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How I do it: Originally Posted by njdevil13
1/ Find maintainence calories:
Which, for most active individuals (work out 3-6 times a week, fairly active in your daily live) then you can use either:
~ 2 x lean mass in carbs
~ 1.5 x lean mass in proteins
~ 0.4 x lean mass in fats
Or via calculation of rough calorie requirements:
BMR ~ [(21 x lean mass in kg) + 400] (**variable**)
Add in activity factor ~ 1.4-1.6 x BMR
The 'BMR' calculation has a +/- attached around it. Females, older individuals, those who have been dieting long term, those who are hormonally compromised (thyroid, growth hormone, sex hormones etc) and those who are genetically 'thrifty' may be lower...
2/ Start with the subtraction of 10% calories from your total.
- Keep protein at 1.5g per pound lean mass
- Don't let fat decrease to lower than 0.3g per pound lean mass
3/ Monitor yourself closely and after 2-3 weeks adjust accordingly because, at the end of the day, calculations can mean absolutely nothing!
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