Calories needed for cutting- calculations

[CowPimp]

Hi

Ok I´ll keep going with the weights and the cardio as I have been doing and concentrate on getting the nutrition right. At the moment,for weights, I´m doing whole body workout 3 times a week (for the last 8 months). I´ve been wondering weather I should start split training and will ask about that on the training board once I´ve got the eating part right.

Just a warning for you: many people on these forums are very biased toward the training methodology of hitting a muscle group one time per week. Full body workouts three times per week can be just as effective, or more effective. HST uses full body workouts and is very productive for some people.

However, I do recommend trying a more traditional split simply because it will be a good change of pace after 8 months. I started out doing full body workouts and switched eventually. However, I do plan on going back to full body workouts at some point. Currently I am trying P-RR-S (I highly recommend this program). However, I am going to try Westside next and HST after that. My advice is to try every training protocol that you can. Peace, love, and good luck!

 

[lorrie]

JLB100,

I didn´t think you sounded mean at all. I had a good weight training session this morning and even managed to take my meal 2 with me to eat right afterwards. See, I´m learning

Working out this menu plan is a nightmare! I think I´ll scour the boards for some menu ideas. No wonder most people eat the same every day.

By the way Jodi and NCgirl21, since i realised that I´ve been eating way too few grams of protein (approx 26 hrs), I´ve been eating more and you know what, I feel much better. So thanks for pointing out my mistakes.

Cheers

 

[lorrie]

Cowpimp

When I posted my last mail above, yours wasn´t there. So I just wanted to say thanks for the info and the link.

Cheers

 

[lorrie]

First Menu Plan

MENU PLAN for your critique,
many thanks

Based upon 1965 calories to maintain, minus 500 calories. Gives 1465 calories

Based upon eating the more bulky carbs in the earlier part of the day.

I am still short on protein (12gs). Meal 3 needs more. Snacks to include a couple of apples.

Macro ratios P50:C3:F20
I originally thought about doing 40:40 but thought it might be better to go 50:30.
I have never taken a protein supplement. Is this available in sports shops?

Daily reckoning:
1465 cals, 109g carbs, 183g protein, 32.5g fat

Meal 1320 cals/ 31gC/ 30.65gP/ 7.6 g F
50g oats
100g cottage cheese (20% fat)
100g egg white

Meal 2
225.5 cals/ 19.25gC/ 22.85 gP/ 5.41g F
100 g deli chicken (10 slices)
55g whole whet bread

Meal 3
203 cals/ 38.89gC /15.07 gP/ 1.15gF
100g whole Wheat pasta
160g Soya mince (15g dry weight)
Veggies,Tomato puree

Meal 4
297 Cals/ 4.1gC / 53.76 gP/ 5.98gF
150g Tuna (canned in water)
100g cottage cheese
Green salad
Yoghurt dressing (50g)

Meal 5
299 cals/ 12.47gC / 48.64gP/ 9.23gF
200g chicken breast
210g Stir fried/steamed/roasted veggies (zicchini, broccoli, bell pepper)
Sesame/olive oil

• Running total: 1344.5 cals/ 105.7g Carb/ 170.97g Prot/ 29.37g Fat

• Totals for day: 1465 cals / 109g Carbs / 183g Prot / 32.65g fat
• 
  [*]Remaining 172 cals / 3.3g carbs /12.03 Prot/ 3.28g Fat
  

 

[Lurker]

What's your height, weight and current activity level?

Better yet......... go here:


http://www.michaelandkendra.com/BMRCALC/bmrcalc.htm

Pretty cool! Thanks!