Hi Guys So i have done a lot of reading and asking a lot of questions this past week so now I want to start putting it all together and working out a diet. So from what I have gathered at my current stats (I am now 156lb) And around 20% Body fat (this is just pure guess work) I need about 2100 calories a day to maintain. So in order to cut at 20% Lower than maintenance I should start at 1700 calories and see how that goes correct. See what happens after a week or two and if there are no significant changes maybe go to 1500-1600. I worked out my macros to be 140 grams protein, 70 grams fat, but my carbs seem really high at 5g per pound = 350 grams. Goals are to go from 20% - 14% in 2 months or roughly 8-9weeks. Losing about 1-2lb a week max. Not to worry I will bulk next year! So i am not going to be a 140lb skinny guy! TLDR: 1700 to cut at my stats 140 protein 70 fat 350 carb Edit: Still training 4 times a week, very little cardio/walking on non training days. I work a desk job Correct or wrong?
Losing Fat putting it all together for the love of god start out with higher calories...no reason you should be cutting on less than me. start with 2000 cals a day and go from there, there's no way your body only needs 2100 a day to maintain if you're lifting weights throughout the week. in fact, a quick online check shows you to be maintaining roughly around 2600-2700 for your activity level.
Losing Fat putting it all together At velotique isnt 5 grams per pound 350? How did you get the 125C? At Sharpieblet The only calculator does not factor in training days that is true. However I think 2600-2700 might be a bit too much im already eating about that much and gaining weight lol so it definitely needs to be lower than this. I think maybe you are right though start with 2000 and see how I Go especially if I want to only lose 1-2lb a week aye? Also I usually go by KJ content from what I understand KJ - > Calorie is a factor of 4. Anyone think this is a dumb way to calculate it?
Losing Fat putting it all together MrMoo, Sharpie is probably right re you upping your calories! But for your 1700 number, I worked it as: grams of carbs = ( 1700 - 4*140 - 9*70)/4
Losing Fat putting it all together Thanks for that but just wondering, i obviously know what the 1700 is but every single other number I have no idea lol can you link me to the thread or the formula without numbers? Thanks!
Losing Fat putting it all together Ah! Total calories is worked out by multiplying the macro's by their calorie values, i.e. 1g protein has 4 calories, 1 gram fat has 9 calories and 1 gram of carbs has 4 calories. Once you've set your protein and fat goals, subtract them from your calorie target, to get your carb totals. So for 2000 calorie TDEE: 2000 = (4 x 140) + (9 x 70) + (4 x grams of carb)
Losing Fat putting it all together O nice! This helps heaps, so that means 200 carbs then! Correct? (Roughly 200) This is really helpful must save it on my note pad =) So does that sound ok at 2000 calories a day 140 protein 70 fat 200 carb Do for 1 week and see change? Or do i need to wait 2-3 weeks due to water retention etc? I only have 9 weeks or so, so i don't want to be waiting 3 weeks only to find I have been maintaining and lost 3 weeks of time etc. That is a concern for me
Losing Fat putting it all together Yes - always give it a couple of weeks to settle. Also, go by the combo of scale & mirror - you will get a better feel for your progress. Good luck & good job doing your research!
Losing Fat putting it all together Thanks for the help! If anyone else wants to chime in feel free =) If it is a couple of weeks I may tweak it and start off at 1900 instead due to my limited time frame so if nothing happens at 1900 i still have 6 weeks and I can change it to 1750 or so. Now comes the tricky part of putting the foods and filling in the calories and macros!
