Confused.

[Nok]

Ok i am doing a "mini-cut" right now. Eating at 2000 calories/day. (6'3" 186lbs)

But i am also running a minimum of 10 miles every day. Burning an estimated 1800 calories (i run while fasted)

So unless i am mistaken this means i need to eat around 3800 calories/day to remain in a moderate deficit... Correct??

I was also trying to go low carb but i just dont think thats going to be possible with how much i need to eat.

Can someone help me figure out what my macros should look like

 

[Swfl]

Ok i am doing a "mini-cut" right now. Eating at 2000 calories/day. (6'3" 186lbs)

But i am also running a minimum of 10 miles every day. Burning an estimated 1800 calories (i run while fasted)

So unless i am mistaken this means i need to eat around 3800 calories/day to remain in a moderate deficit... Correct??

I was also trying to go low carb but i just dont think thats going to be possible with how much i need to eat.

Can someone help me figure out what my macros should look like

check this link out, it should help you out. This is a good site that covers tons of stuff.

Calorie Calculator - Scooby's Home Workouts

 

[Powermaster]

Low carb and that much cardio is not good. You'll burn up your LBM before taking any fat off.

 

[Ben_the_builder]

Low carb and that much cardio is not good. You'll burn up your LBM before taking any fat off.

In total agreement with this statement. If you are concerned with building muscle in any way, even in the future, I would cut the running way down. If you are training for a marathon or something at the moment then just eat as much as you can and focus on body composition later.

 

[theCaptn']

OP gonna look like an Ethiopian marathon runner. At 6'3" you're already gonna be looking thin at 186lbs - you sure you wanna cut?

 

[Valkyrie]

I'm confused too mini cut? What exactly are you cutting?

 

[longworthb]

OP gonna look like an Ethiopian marathon runner. At 6'3" you're already gonna be looking thin at 186lbs - you sure you wanna cut?

Definitely agree with this. If u feel u need to cut then obviously u have a decent amount of body fat so if I was you I would do more of a recomp because u have very little Lbm. What's ur body fat at?

 

[longworthb]

I'm confused too mini cut? What exactly are you cutting?

Circumcision?

 

[Kenny Croxdale]

Ok i am doing a "mini-cut" right now. Eating at 2000 calories/day. (6'3" 186lbs)

But i am also running a minimum of 10 miles every day. Burning an estimated 1800 calories (i run while fasted)

Estimated 1800 Caloires

This number is exaggerated. No matter what calorie calculator I used on line, they all "stated" the number is much lower.

Calorie Burn Calculator - How long for how many!?

This calculator estimated 595 calories are burned with a 186 lb person running 50 minutes/5 mph. That equates to running 10 miles.

Running While Fasted

Running 10 miles in a fasted condition burn body fat AND muscle.

So unless i am mistaken this means i need to eat around 3800 calories/day to remain in a moderate deficit... Correct??

Calorie Mathematics

While calories play a role in dropping weight, it more complex that that.

Excess Post Oxygen Consumption (EPOC)

The calories you burn in a workout have some revelance. However, the real key to burning body fat is EPOC.

Over Charging Your Credit Card

EPOC amount to charging more on you credit card than you can IMMEDIALY pay off. Since you can pay off you credit card at the end of the month, they charge you interest on what you don't pay off.

That means you end up paying more later because of the Credit Card Interest. That is somewhat similar to what EPOC is.

"Metabolic Credit Card Rate"

EPOC means you "Metabolic Credit Card Rate" is jacked up. So, you end up burning more calories (paying more money back) after a high intensity workout.

Calorie Intake Base on Caloire Burned ONLY During Exercise

Basing your caloric intake off you caloric exercise expenditure and you normal resting metabolic rate isn't going to work. [/QUOTE]

Three Day Recall

This is a more effective, common sense approach that works.

1) Write down EVERTHING you consume for three days.

2) Add it up.

3) Divide by 3.

That will provide you with you average daily caloric consumption.

Gaining Weight

If you are gaining weight with you average daily caloric intake, you are eating too much to maintain weight.

Losing Weight

If you are losing weight on your average daily caloric intake, you are not eating enough to maintain weight.

Weight Options

Thus, you need to adjust to your average daily caloric intake to fit you goal of gaining or losing weight.

I was also trying to go low carb but i just dont think thats going to be possible with how much i need to eat.

Going low carb is not a good idea.

Can someone help me figure out what my macros should look like

Macros

There are a variety of options and ideas on this.

"Starving Ethiopian"

As Capt stated, at 186/6'3" you look like a Ethiopian runner or a starving one for sure.

Losing more weight, which you are going to do isn't a good idea.

Your program of running and diet insure you are going to going to burn off the fat but your going to burn off a large percent of muscle, as well.

Kenny Croxdale

 

[Kenny Croxdale]

I'm confused too mini cut? What exactly are you cutting?

THE Question...

This is the Quesion of the day because at your weight/height, it doesn't make sense.

Kenny Croxdale

 

[Merkaba]

Yea I think you get the unanimous idea. First what is a minicut? and... You need to eat. There's nothing in my book that is "good" about running that much and eating that little. Don't be afraid to eat. Ten miles? No way would I eat under 4000 calories. But I'm 240 and wouldn't be running 10 miles. When I did alot of running about 5 years ago, I was about 200 lbs. I was 270 a year ago. I always tell people, if I wanted to just lose weight with no regard, then I'd just start back running. Plus it kills my appetite usually, causing me to under eat even more. You will lose weight, but you'll lose it for 99% the same reason a 3rd world country person would.

 

[Nok]

A "mini-cut" is a term I learned watching Chris jones on YouTube lol. It's not a full blown 17 week cut or anything like that. I'm just basically eating in a deficit for maybe three to four weeks. Looking to drop my bf down a little bit.

I'm 6'3", 186.6lbs but my body fat % is high. I have decent definition in arms, upper chest, shoulders, etc...

But I still have skinny fat areas. Like my stomach and my chest. Everything else looks good.

I quit that 10 mile a day bs. Started fucking up my joints. I just run to the gym and run back now. That's 4 miles total.

I'm eating at 2000 calories a day, and then throw in a couple hundred extra in to make up for the 400 I lose running 4 miles a day now.

And my body is def recomping.

 

[theCaptn']

I don't think 3-4 weeks will accomplish much bro.

If you gonna cut, cut. Like 8 weeks min would be my call.

Post up some pics, I doubt at your height/weight you got high BF

 

[Nok]

Hoppin on the Tren train next week for 30 days.

 

[Merkaba]

From Chris Jones to the Tren Train... That's .... SoBro

Don't steal that line, I'll have my own tshirts soon.

 

[Valkyrie]

A "mini-cut" is a term I learned watching Chris jones on YouTube lol. It's not a full blown 17 week cut or anything like that. I'm just basically eating in a deficit for maybe three to four weeks. Looking to drop my bf down a little bit.

I'm 6'3", 186.6lbs but my body fat % is high. I have decent definition in arms, upper chest, shoulders, etc...

But I still have skinny fat areas. Like my stomach and my chest. Everything else looks good.

I quit that 10 mile a day bs. Started fucking up my joints. I just run to the gym and run back now. That's 4 miles total.

I'm eating at 2000 calories a day, and then throw in a couple hundred extra in to make up for the 400 I lose running 4 miles a day now.

And my body is def recomping.

Oh. You need to stop running and start lifting weights. Less food is not the solution.

 

[Nok]

I don't think 3-4 weeks will accomplish much bro.

If you gonna cut, cut. Like 8 weeks min would be my call.

Post up some pics, I doubt at your height/weight you got high BF

This will get me flamed I think.

 

[Jack_Hammer]

Hoppin on the Tren train next week for 30 days.

Don't even think about tren... you have a lot a work to do naturally before even thinking about tren. follow what kenny c said up above and start filling out..

 

[Nok]

Don't even think about tren... you have a lot a work to do naturally before even thinking about tren. follow what kenny c said up above and start filling out..

The Tren will be here tomorrow. I'm going to run it. So if you have advice on how to maximize results from supplementing with it, I'm all ears feel free to PM me

 

[theCaptn']

You're not fat. If you're going to run tren eat big and eat clean. Hit the weights like a mad man. Good Luck.

 

[Powermaster]

You're not fat. If you're going to run tren eat big and eat clean. Hit the weights like a mad man. Good Luck.

I agree. If you are on a calorie deficit on tren you'll just be wasting it and will be dealing with a shit load of side effects for nothing.

 

[mrbjoiner]

have you came off your gear what is your cycle i seen your vids from a while ago.. you been on gear for a while mixing them up as you go be careful my brother.
you wanted to bulk in the beginning. now cut but whats ur plans for the future.?
not trying to be a asshole or anything just looking out for you.

r u on gear still?

Ok i am doing a "mini-cut" right now. Eating at 2000 calories/day. (6'3" 186lbs)

But i am also running a minimum of 10 miles every day. Burning an estimated 1800 calories (i run while fasted)

So unless i am mistaken this means i need to eat around 3800 calories/day to remain in a moderate deficit... Correct??

I was also trying to go low carb but i just dont think thats going to be possible with how much i need to eat.

Can someone help me figure out what my macros should look like

 

[NaKiD EyE]

do sprints instead. if i was you though i wouldn't really even consider cardio and just focus on good quality gains.

 

[Nok]

have you came off your gear what is your cycle i seen your vids from a while ago.. you been on gear for a while mixing them up as you go be careful my brother.
you wanted to bulk in the beginning. now cut but whats ur plans for the future.?
not trying to be a asshole or anything just looking out for you.

r u on gear still?

Still on. Was originally going to be 12 week test cycle at 500mg/week.

I added dbol in there towards what I thought was going to be the end of it, but quit early I didn't like the bloat.

And decided to extend the cycle a little bit longer. I am still within a reasonable amount of time I think.

Adding Tren in for this last four weeks. Dropping test down to 250mg/week.

Wanted to bulk in beginning, but I had no idea what I was doing. A recomp is what I have ended up with.

 

[mrbjoiner]

thats good ya we could tell but we all learn ya know so thats a good thing and for your next cycle you will be better prepared in every aspect.
u using tren a? shit hit that for 8 weeks if you can that will get you cut like a motherfucker.
keep them gains coming bro..
o ya so you the babies daddy for the girl u were with ?
i havent herd a update from you about that since we talked on youtube when it all started and i told u calm down on the vids if she was for real.

Still on. Was originally going to be 12 week test cycle at 500mg/week.

I added dbol in there towards what I thought was going to be the end of it, but quit early I didn't like the bloat.

And decided to extend the cycle a little bit longer. I am still within a reasonable amount of time I think.

Adding Tren in for this last four weeks. Dropping test down to 250mg/week.

Wanted to bulk in beginning, but I had no idea what I was doing. A recomp is what I have ended up with.

 

[Nok]

thats good ya we could tell but we all learn ya know so thats a good thing and for your next cycle you will be better prepared in every aspect.
u using tren a? shit hit that for 8 weeks if you can that will get you cut like a motherfucker.
keep them gains coming bro..
o ya so you the babies daddy for the girl u were with ?
i havent herd a update from you about that since we talked on youtube when it all started and i told u calm down on the vids if she was for real.

Man I knew i knew you from somewhere lol.

No baby mama drama either. False alarm lol

 

[mrbjoiner]

Man I knew i knew you from somewhere lol.

No baby mama drama either. False alarm lol

Haha good its me shftctrlhack

 

[s2h]

Ok i am doing a "mini-cut" right now. Eating at 2000 calories/day. (6'3" 186lbs)

But i am also running a minimum of 10 miles every day. Burning an estimated 1800 calories (i run while fasted)

So unless i am mistaken this means i need to eat around 3800 calories/day to remain in a moderate deficit... Correct??

I was also trying to go low carb but i just dont think thats going to be possible with how much i need to eat.

Can someone help me figure out what my macros should look like

your running off your muscle...

 

[Nok]

so just wanted to do a quick update for anyone that cares.

i had quit running pretty soon after starting this thread, and began walking.

went from 15min run to/from the gym to a 30-45mim walk to/from the gym.

i have seen such a dramatic change in my body comp from switching running to walking. its crazy. body fat is just dropping off.

 

[LAM]

long distance running is catabolic and depending on how many times a week you were going you also may have created too high a caloric deficit further inhibiting fat loss. when you hit a plateau from the walking then do some intervals 2-3x a week.