Cutting Advice! 190 lbs 17.6% BF

[3J]

Ya...

I am pretty confident that my calorie calculations are corrent, should I include one day a week where I eat above maintenance?

we'll we'd have to agree to disagree here... and seeing as how i feel ur caloric intake isn't correct, im not even sure ur eating above maintenance on that day ur taking about...


do what u will bud.. its ur body, ur life.. im just here to help the willing..

 

[crazed4muscle]

Anyways thanks for your help!

 

[3J]

Anyways thanks for your help!

anytime

 

[crazed4muscle]

anytime

Perhaps the fact that I am using the ECA stack is putting the amount of calories burned greater, thus creating a too large deficit...slowing metabolism?

 

[3J]

Perhaps the fact that I am using the ECA stack is putting the amount of calories burned greater, thus creating a too large deficit...slowing metabolism?

presuming your caloric intake is correct, that may play a slight role in it..

but my assumption is otherwise

 

[crazed4muscle]

Here is entered in...
Add 3 scoops of whey at 140 cal. each

 

[3J]

when the hell did u say ur having 6 cups of milk???

when did u say ur tuna was in oil?? veggie oil.. no good

ur handfull of peanuts dont work out to 1/2 cup

the "bread" is ambiguous.. arn't u having wheat bread??? diff calories..


seems what u initially put up and what u have here are a bit diff bud... maybe u weren't too specific???

either way.. u said u have been on this diet for 1 week?? have u lost any weight?

 

[3J]

yea looking back ur intake that u just put up doesn't match the diet u put up initially

 

[AaronM]

Over the last week, my BF dropped from 18.9% to 17.6%, however my weight has remained pretty much constant.

That is already a decent bf% drop for the week. What exactly is the problem?

I would be surprised if you could continue with that sort of progress without sacrificing some lean mass too.

I agree with 3J when it comes to your calorie count and food choices.

Good luck!

 

[crazed4muscle]

yea looking back ur intake that u just put up doesn't match the diet u put up initially

Ya..sorry about that. I should have checked to see I wrote everything correctly.

It will be one week today (Monday, July 5). Weighing myself today, I was down to 188 lbs (initial weight was 190), and BF down to about 16.9%.

 

[AaronM]

Over the last week, my BF dropped from 18.9% to 17.6%, however my weight has remained pretty much constant.

Seems to be working fine. That is some good progress.

How much bf% do you expect to lose each week?

I agree your daily calories seem low. What do you get on fitday?

 

[crazed4muscle]

I have a weird fat distribution, mainly in the lower abs.

 

[JamieOleBoy]

try cardio and diet

 

[crazed4muscle]

try cardio and diet

lol..I do interval training 5 days a week for 20 min on treadmill.

 

[JamieOleBoy]

try upping cardio, 20 minutes is nothing, i do that to maintain....you only start to really burn at 15 minutes...when i was cutting weight i would do 45min-1hr of cardio bro

 

[crazed4muscle]

try upping cardio, 20 minutes is nothing, i do that to maintain....you only start to really burn at 15 minutes...when i was cutting weight i would do 45min-1hr of cardio bro

Ya I'll see how it goes

 

[JamieOleBoy]

you'll also need your diet on point

 

[AaronM]

Hey man. Your body fat estimation is off. Way off.

I would guess you are somewhere around mid to high 20 something.

My advice would be to figure out what your true maintenance calories are. Then you can create a calorie defecit and stick to it.

Stick to a figure. Either 2500 or 2100. I would lean more to the bigger number and stick at it. Everyday for 3 - 4 weeks. Track everything you eat on fitday.

The mirror will be the best judge of progress. Track your weight gain/loss.

If you are losing 2lbs a week then you have found a pretty decent deficit so stick with it.

If you stay the same weight or even worse gain weight.

Then drop the calories.

If you are losing more than that a week, I would bump the calories up.

Weigh yourself once a week, always at the same time.

Don't panic if your weight stays the same or even goes up for one or two weeks.

If your weight does not go down for more than two weeks, slightly reduce calories.

All the formulas in the world can not help you figure out your personal daily calorie needs. It's trial and error. Figure out what works for you. What works for one guy will not work for another.

Once you know what works for you then stick at it. At your bf% you don't need to get so technical with it. Eat slightly less than you need and you WILL lose fat.


You are off to a good start.

Keeping tracking your food and progress.

What is your training like?

I have good results super setting upper and lower body with low rest intervals.

Compound moves and heavy weights are your friend.

Stick to a simple routine that includes some of the following + short rest breaks for 45 minute sessions.

Squats
Deads
Rows
Bench
Lunges
Dips
Pull ups
Overhead Press

It can be easy for some people to over train on a calorie deficit.

Whats your training like now?

Also that diet needs some work. It looks pretty horrible.

You need some nutrient dense stuff like

Oats
Berries
Broccoli
Beef

Read this

TMUSCLE.com | Power Foods

Half your cals come from milk and juice? Why?

You need to eat FOOD

How many times a day are you eating?

 

[crazed4muscle]

Hey man. Your body fat estimation is off. Way off.

I would guess you are somewhere around mid to high 20 something.

My advice would be to figure out what your true maintenance calories are. Then you can create a calorie defecit and stick to it.

Stick to a figure. Either 2500 or 2100. I would lean more to the bigger number and stick at it. Everyday for 3 - 4 weeks. Track everything you eat on fitday.

The mirror will be the best judge of progress. Track your weight gain/loss.

If you are losing 2lbs a week then you have found a pretty decent deficit so stick with it.

If you stay the same weight or even worse gain weight.

Then drop the calories.

If you are losing more than that a week, I would bump the calories up.

Weigh yourself once a week, always at the same time.

Don't panic if your weight stays the same or even goes up for one or two weeks.

If your weight does not go down for more than two weeks, slightly reduce calories.

All the formulas in the world can not help you figure out your personal daily calorie needs. It's trial and error. Figure out what works for you. What works for one guy will not work for another.

Once you know what works for you then stick at it. At your bf% you don't need to get so technical with it. Eat slightly less than you need and you WILL lose fat.


You are off to a good start.

Keeping tracking your food and progress.

What is your training like?

I have good results super setting upper and lower body with low rest intervals.

Compound moves and heavy weights are your friend.

Stick to a simple routine that includes some of the following + short rest breaks for 45 minute sessions.

Squats
Deads
Rows
Bench
Lunges
Dips
Pull ups
Overhead Press

It can be easy for some people to over train on a calorie deficit.

Whats your training like now?

Also that diet needs some work. It looks pretty horrible.

You need some nutrient dense stuff like

Oats
Berries
Broccoli
Beef

Read this

TMUSCLE.com | Power Foods

Half your cals come from milk and juice? Why?

You need to eat FOOD

How many times a day are you eating?

Im currently at 2400 perday. I have changed up my diet. Cut the milk due to high sugar content already...replaced it with better nutritional sources such as more chicken and oatmeal in the morning.

I have lost 2 inches of my waist since I began (almost 2 weeks). I have not been able to weigh myself in the last week because of this heat wave. I have been drinking a lot of water so the numbers are inflated for sure.

Thanks for the post

 

[crazed4muscle]

Great article. I will try to work that into my diet asap!