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cutting cals

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Posted by: raider6969

i am presently trying to get lean. i am 221 lbs, 6 feet ,around 17 % fat. i eat 2650 cals per day, 50% protein, 30% fat and 20% carbs. i have dropped my cals from 3500 to 2650 gradually and i've lost 10 pounds, in over a month. should i continue dropping cals ? should i drop 100 cals after each week, till reach desired look? thanx


Posted by: Monolith

I'm 6'5" medium build and i take in around 2500 cals on a cut. I think you could probably drop a couple hundred more. I wouldnt go below 2200 though.


Posted by: P-funk

I would say if you are losing .5-1lb per week consitently then stay were you are calorie wise. Once your fat loss has slowed then you should drop a bit. Don't be so quick to drop calories. You want to preserve as much Lean Muscle Mass as possible.


Posted by: Fit Freak

Avoid dropping your calories too low too soon. Wait until your body stops losing fat...then make adjustments. Too many reductions too soon will result in hitting a plateau as well as eventual loss of muscle.


Posted by: raider6969

is it normal that sometimes i go on the scale i weigh more than the day before,even though i ate correclty? it happens to me sometimes, and the next day im lower again.


Posted by: P-funk

Your weight can change from day to day due to water retention or undigested food.

The best thing to do is to pick a day and time to weigh yourself everyweek and base your results on that. (ie I weigh myself every friday at 5am on an empty stomach. This is the weight that I base my results on).


Posted by: DaMayor

This is very good advice. If you get all wrapped up w/ monitoring daily weight, you'll be chasing your tail!


Posted by: Fit Freak

I agree...weigh yourself first thing in the morning once perweek.


Posted by: raider6969

thanx guys


Posted by: Bladezz

Do you guys believe in caloric reduction? I want to get down to 140 lbs. so I take in only 1400-1500 calories (high protein low carb program) and weight train 3-4x a week (cut cardio).

Please post opinions...


Posted by: calalily1972

Quote:
Originally posted by Bladezz
Do you guys believe in caloric reduction? I want to get down to 140 lbs. so I take in only 1400-1500 calories (high protein low carb program) and weight train 3-4x a week (cut cardio).

Please post opinions...
Damn that is wayyyyyy too low for calories. I'm female 118lbs, 5'1" and I eat 1600 cals a day and I'm on a cut. Whats your current stats???


Posted by: Bladezz

I simply cannot increase, tried and got sick to stomach. I am a low carber / high protein intake for calories.

F/154 lbs.
Weight Train 3-4x week


Posted by: calalily1972

Then your only going to burn away your muscle. Your wasting your w8 lifting efforts by not eating enough or not enough the right foods.


Posted by: Bladezz

So my efforts are being wasted? I supplement with Optimum Nutrition's protein shakes after workout (55 grams a serving) brings me up to about 1600-1700 (on workout days only) and BCAA, omega and vitamins.

Well, would it be recommended that I LOSE the weight first THEN start BB or just keep going??

I just want to get down to 140. I was getting there and then cut cardio out (week 1/2) and gained 4 lbs

I'm discouraged now....I've only been doing this for 6 mos. I had mass cellulite and thunder thighs and I take pics regularly and I know it's working. My goal should be to lose bodyfat first I guess and I thought by lifting that it would help burn fat better than cardio? Am I wrong?

My next photo journal (March) - I guess will tell all.

*******
Bladezz
*******


Posted by: Bladezz

On w8lifter's - (one of the moderator's) website I have a computation for daily maintenance. I don't want to argue - but I have had many opinions and just want to get it right. At her website, I figured my BMR and caloric needs which is 2256 daily then I reduced calories by 500 to lose weight/fat, which is 1756 calories a day. I am borderline on that most days (protein shake days) when I take a post workout protein shake (I ran out this past week).

Link:
http://www.ironmagazine.com/modules....article&sid=11

Women:
BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)
* Note: 1 inch = 2.54 cm and 1 kilogram = 2.2 lbs.

MY info plugged in:
BMR = 655 + (9.6 X 70wt in kg) + (1.8 X 168ht in cm) - (4.7 X 37age in years)=1455.5 BMR

Then multiply BMR by Activity Level (mine is moderate) (1.55)
1455.5 x 1.55=2256 daily maintenance cal.req.

Your opinions are appreciated....

(my circuit/training workout link
http://groups.yahoo.com/group/FatLos...pe/message/103







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