Cutting?

[Dax7777]

Hi,

I have ben out for a long, long time. I have gained weight and am in the worst condition ever. I weight 261 full body weight my fat % is at 35.7 % fat. I have only 168 of lean body mass in me. I recently got the P90X from a friend that promisses I will shredd the fat away and look the best. The diet in it is somewhat difficult to follow so I have decided to make my own.

I remember long time: Cut - 10-13 cals per lb of bodyweight / Maintain: 13-15 cals per lb of bodyweight / Bulk: 15-18 cals per lb of bodyweight

I also know what ratio I will be taking my diet into 50/30/20. By doing the calculations I have lean body mass 168 lb x 10 = 1680 calories. Is this correct? or should I start at 168 lb x 13 = 2184 calories? I guess if I do start at a high then I can lower it gradually by 100 calories every 2 weeks until I notice a difference....

Can someone who knows alot give me advice? I will do the P90X because of the exercises and the constant shift in workouts that will shock my muscles making them shred the fat off.

Suggestions???

Thanks,

 

[Built]

Please read the link in my sig on getting started.

 

[Dax7777]

I dont understand what your telling me. I have read lots of reports and what I asked was if I am doing everything right? advice? Please, read the entire post.

 

[Dax7777]

your calculator said to eat 2500???

Current lean weight: 168.1 pounds

Lean weight at end of cut: 168.1 pounds

Weight at end of cut: 186.8 pounds

Given your anticipated 0.0-pound muscle loss, you will hit your target bodyfat of 10.0 % at a body weight of 186.8 pounds.

At a loss of 5.0 pounds per week, you will hit your goal weight of 186.8 pounds in 14.9 weeks (about 3.7 months), which theoretically means running a caloric deficit of 2500.0 calories per day.

Thats bulking at 15 calories per pound of lean muscle pound. I wanted to lean up, cut, shred, for that I need to have a defeicit of calories, RIGHT???

 

[Built]

You won't be losing 5 lbs a week. Aim for one or two pounds a week at the most.

 

[Marat]

Dax, with all due respect, you have a lot to learn.

In short, Built can be rather helpful. I recommend you follow her advice instread of spinning your wheels with P90x.

 

[Dax7777]

I know I have lots to learn. I do want Built to help me. Why did the calculator say I need 2500 calories? Thats alot of calories and to loose fat and cut you have to be in a deficit and 2500 calories is not a deficit but a way to bulk up. Help?

 

[RoosterTX]

I may be off here but I think the idea is to lose weight and retain your muscle mass and lose fat. Which will be a slower process than simply starving yourself and burning of lean and lipid tissue. Also I see yoru goal weight is the same as you claim your LBM to be. If you're planning on getting to 0% BF, well you'll probably die.

 

[Built]

You need to read the article in my sig on getting started, and track your intake on fitday for a bit, bud. You don't know what you are eating now.

 

[Dax7777]

i read the whole website and all the links. Truth is I am more confussed then before. Your calculator said to eat more 2500 calories to gain muscle and get cut. I know for a fact to loose weight you needs to be in a calorie deficit. 10 to 13 calories per lean pound of bodyweight, 14 to maintain and 15+ to bulk. Your 2500 is a number that will let me bulk up, I want to get cut.

If i am been ignorant please I apologize not my intention, just want to understand and learn so that when I start my diet tomorrow I know what to eat.


Help.

 

[Dax7777]

This is my new diet ratio and calories planned. Let me know what you think???

Ratio 50/30/20

168 lb x 13 = 2184 (Calories)

Protein:
1092 calories / 4 calories = 273 grams of Protein / 5 meals = 54.6 Grams
Carbs:
655.2 calories / 4 calories = 163.8 grams of Carbs / 3 meals = 54.6 Grams
Fat:
436.8 calories / 9 calories = 48.5 grams of Fat / 5 meals = 9.7 Grams

I dont have much access to internet so if someone can twik or let me know what I need to change? I am 5'8" weight 261.5 with body fat 35.7% and lean body mass of 168 lb. I want to trim quick and good and get down to 10% fat percent.

Anyone Help????

no internet so please help all you can....

 

[Built]

If you read the link in my sig on getting started, you'd know that I don't advocate a "ratio" approach to diet.

http://www.ironmagazineforums.com/new-members-begin-here/97077-read-me-first-homework-1-newbies.html

 

[Dax7777]

What do you think about limiting your carb intake to 100 grams per day and increasing your protein intake, I remember long time ago I was taking 100 grams of carbs and lost lots of weight. If not then my diet numbers come out to be 32.76 grams of carbs for each meal (5 Total). This will take me over 6 pm when eating carbs is bad for you as the day ends.

Anyone comment on this???

 

[danzik17]

Why do you keep throwing out arbitrary numbers that aren't based on anything? Why do you think eating carbs after 6PM is bad?

You really need to read the link that Built has repeatedly posted.

 

[Dax7777]

i did but i come up with very high number for the calories

 

[Marat]

How about starting at square one.

Track your intake on FitDay - Free Weight Loss and Diet Journal. Come back after a few days of normal eating and report your grams of fat,carbohydrates, protein and fiber. No percentages, please.

We'll move on from there.

 

[Built]

What do you think about limiting your carb intake to 100 grams per day and increasing your protein intake, I remember long time ago I was taking 100 grams of carbs and lost lots of weight. If not then my diet numbers come out to be 32.76 grams of carbs for each meal (5 Total). This will take me over 6 pm when eating carbs is bad for you as the day ends.

Anyone comment on this???

There is nothing wrong with eating carbs after six pm. I actually prefer to eat carbs right at bedtime when I'm cutting.

i did but i come up with very high number for the calories

No you didn't. I have not yet seen any evidence that you have tracked your intake on fitday and reported back what YOUR maintenance is.

 

[Dax7777]

ok, its fair that I havent counted my calories and dont know what my maintenance number is. Now, I cant find the number because I eat horribly now and dont know where to start. I eat at work and the food is terrible, burger king, sub way, etc...

I need help finding out what number to start that is why I am making calculations based on my lean weight and body fat.

I hope this helps....

 

[Built]

You have two choices.
You can either track, and find out, or you can assume that somewhere in betweeen 13-15 times your total bodyweight is your maintenance, and build a diet out of that.

If you gain - or don't lose - on say 12x your bodyweight, drop your calories down another 10% or so and see what happens.

Build your diet from no less than a gram of protein per pound (estimated) lean mass, and no less than half a gram of fat per pound lean mass. Fill the rest of your calories from whatever you find comfortable on these lower calories. Eat one huge meal or twenty microsnacks, it really doesn't matter. Try to get in 25g of fibre a day, and I recommend you get in fish oil and a multi as a bare minimum for supplementation.

 

[Dax7777]

Thanks. When you say 15 times the bodyweight this means lean body weight , right?

also, my problems are carbs, i seem to gain weight quick when i eat carbs, I will lower my fat intake also.

May i ask why 15 intead of 13 i heard from 10 t0 13 your cutting and 15 over your bulking?

thanks,

 

[Unreal]

2500 calories is low for someone who weighs 261. Most calculators are not LBM but just total weight. Your fat still needs calories to be heated and you still have to haul it around. Figure your maintence and go from there. I'm ~200lbs and maintain around 3500 calories so I could cut on 3000 and be fine.

 

[tucker01]

Thanks. When you say 15 times the bodyweight this means lean body weight , right?

also, my problems are carbs, i seem to gain weight quick when i eat carbs, I will lower my fat intake also.

May i ask why 15 intead of 13 i heard from 10 t0 13 your cutting and 15 over your bulking?

thanks,

Don't villify the carb yet. You have never tracked calories.

 

[Merkaba]

Daxx, goddammit I bout had a fucking aneurysm reading this thread! If you want and ask for advice, take it. If you're here to give advice then give it. You can't do both on the same topic at the same time!

You need to track your intake to figure out YOUR specific maintenance caloric intake. Not some easy multiplication table you heard of, or some low fat, ratio, or carb intake, or some other crap spewed from someone selling a fitness aka supplement aka advertising magazine, or someone who just so happened to land a t.v. show.

jesus

 

[Merkaba]

Don't villify the carb yet. You have never tracked calories.

And the same for fat.

 

[Built]

Thanks. When you say 15 times the bodyweight this means lean body weight , right?

No.

If I meant lean body mass, I would have typed "lean body mass".

Because I typed "bodyweight", what I really meant was "bodyweight".

You see how this works?

also, my problems are carbs, i seem to gain weight quick when i eat carbs,

You are confused. You gain weight when you eat more food than you require. You apparantly overeat when you eat carbs, because they make you hungry. I'm like this too, but it isn't the carbs that make you fat. It's the excess calories you consume that do that.

I will lower my fat intake also.

Bad idea. Fat will improve your satiety, especially on a lower-carb diet.

May i ask why 15 intead of 13 i heard from 10 t0 13 your cutting and 15 over your bulking?

thanks,

15 x bodyweight (NOT lean mass, okay?) is often given as normal MAINTENANCE calories for people who are reasonably active and not particularly over or underweight.

If you're fatter or less active, your maintenance may be somewhat lower. You really need to track YOUR intake to know for sure.

 

[jhawkin1]

Here's my perspective on cutting: eat less than your maintenance and you'll lose weight.

Goal is: hold onto as much lean muscle mass as possible while going through this process.

So: 1. you need to figure out your maintenance caloric level. You can go 200-500 calories lower than your caloric maintenance level. There are equations out there, but I like to use fitday.com and track my calories for a week, and if I don't lose a pound in a week, then I need to tweak my caloric intake.


2. Make sure you're getting enough protein, healthy fats, and the right carbs PRE and POST weight training! I shoot for 1g/lb of body weight for protein (im currently 163 pounds so 160 or so grams of protein- but I usually go over!)

3. Make sure you have a solid training split. I'm on a 4-day training split that includes 2 leg days- I believe working the legs more with compound movements increases your testosterone levels which can certainly help w/ losing weight! Built gave me an awesome training split that I still currently live by to this day!


Here's some foods I like to eat because I like to say that diet is 80% of your end results (the other 20% or so coming from your lifting routines, etc).

Protein: chicken breast, turkey breast (non processed!!), egg whites, salmon

Fats: natural peanut butter, egg yolk, almonds, nuts, olive oil

Carbs: natural oats, LOTS OF GREEN VEGGIES!- healthy and fills you up w/ less calories!

WATER, WATER, WATER, WATER, WATER, WATER, WATER, WATER! at LEAST 8 glasses of water a day! Flushes out your system!


KEEP IN MIND: THIS IS NOT ROCKET SCIENCE. DO NOT CONFUSE THE HELL OUT OF YOURSELF.

Basic prinicple: eat less, move more!

 

[Dax7777]

I Tracked every day last week!

I tracked everyday last week. I am stuffed and my weight had little variance. I am blowing of how full i am when I end the day. I also exercise, am I doing something wrong???? Help!

Built I did what you asked me to, put your effort, and count. Please help me. I would like to get cut for the first time in my life.

Thanks!

LOOK ATTACHMENT

 

[Built]

I don't know what you want.

 

[jmorrison]

I was 260 when I started here in february. I am 209 with abdominals showing. 2600 calories is not high for a 260 lb man. I started cutting on 2,200 cals a day. And I lost fast. Very fast.

Try a week of 2200 cals tracked on fitday and see what happens. If you lose around 2-3lbs, great, keep it up, if you stay the same, try 2,000, if you gain, get your thyroid checked.