trying to cut 20-40 lbs

[SPIKE1257]

good thinking but how much cals should each meal be???if trying to cut

That depends on a lot of things. Seeing that you are 6'1" 185lbs I think your problem is you are eating incorrectly. You need to change the foods you eat more then reduce the calories. What are your workouts like ? What does your cardio consist of ?

 

[SPIKE1257]

Someone posted this earlier.. read it.. It helped me. http://www.ironmagazineforums.com/showthread.php?t=21113

 

[joesmooth20]

http://www.ironmagazine.com/article104.html

think this for you wouldn't be bad idea after your get diet straight

 

[gettingbackinto]

my cardio bike tred eliptical 20-45 mins mon wens fri ,work out 5 days a week
mon-chest
tuesday-going to start being legs
wens-back
thursday-shoulders
fri-arms

 

[SPIKE1257]

Cut - 10-13 cals per lb of bodyweight

Once you know how many cals you need to start cutting, now you can figure out your P/C/F ratio. Some of these ratios of Protein/Carbs/Fat many have successfully used are: 40/40/20, 50/20/30 or Isocaloric 33/33/33 to name a few.

Each Gram of Protein = 4 cals
Each Gram of Carbs = 4 cals
Each Gram of Fat = 9 cals

To figure this out is alot more simple than you think. For example, to follow a 40/40/20 ratio for a 200lb person.
40%
Approx: 2400 cals needed to cut

Now do the math:

2400 cals 40/40/20
40% of 2400 = 960 cals need to come from Protein
40% of 2400 = 960 cals need to come from Carbs
20% of 2400 = 480 cals need to come from Fat

Now that we know where the calories need to come from, its time to figure grams.

960 divided by 4 = 240G of Protein
960 divided by 4 = 240G of Carbs
480 divided by 9 = 53G of Fat

Then divide this up by 5 to 6 meals a day add in 3-4 servings of Green fibrous veggies and your done. Be sure that most of your fat comes from EFA's (Essential Fatty Acids

 

[gettingbackinto]

240 carbs and protein do u think it will work

 

[SPIKE1257]

240 carbs and protein do u think it will work

240G of Protein, 240G of Carbs, 53G of Fat, this is a starting point. stick with this for 2 weeks, see what happens, and adjust if needed.

 

[gettingbackinto]

ok god i need to really start lookin at labels all the time

 

[bulletproof1]

ok god i need to really start lookin at labels all the time

addressing me with my formal title is not necessary. just call me bp...everyone does.