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eclips1
09-19-2002, 01:36 PM
I'm looking for some good reading on cutting fat and retaining muscle. Basically what are the best ways to do this and why. I am currently 250lbs, 17% bf. I wanna drop to 225lbs, 7.7% bf.
What kind of diet.

I'm thinking about doing 2500 cal/day. Stay under 200 carbs, under 60 g fat, and up my protien to 300+(I don't know how yet, I struggle it seems to get 200+). Low impact workouts 4 days a week. 2 light cardio, and 2 light lifts. Right now I lift hardcore 5 days a week.

Any insight or article links would be appreciated.

galileo
09-19-2002, 02:23 PM
3000 calories/day if you're doing cardio. Don't want too large of a deficit or you won't hit 7.7%. You'll still hit 225 though.

The_Chicken_Daddy
09-20-2002, 10:40 AM
Originally posted by eclips1
I'm looking for some good reading on cutting fat and retaining muscle. Basically what are the best ways to do this and why. I am currently 250lbs, 17% bf. I wanna drop to 225lbs, 7.7% bf.
What kind of diet.

I'm thinking about doing 2500 cal/day. Stay under 200 carbs, under 60 g fat, and up my protien to 300+(I don't know how yet, I struggle it seems to get 200+). Low impact workouts 4 days a week. 2 light cardio, and 2 light lifts. Right now I lift hardcore 5 days a week.

Any insight or article links would be appreciated.

At 250lbs you are a big dude. Especially since you're only 17% (i say only since that means you have like 207.5lbs LBM, or there abouts, so unless you're 7ft tall i imagine you're quite a big lad).

So start off with around 12kcals per lb. That makes it 3000 kcals a day.

Do any kind of diet you want. Some prefer lower carbs, higher fat. Some prefer isocaloric, some prefer doing whatever they're doing when bulking, the only difference being that now the calories need to be lower.

After one week of 3000kcals a day, weigh yourself and see how much you've lost that week. If you do low carb, then give the diet two weeks to assess actual loss, since glycogen and water weight loss will make you think you've lost more fat than you actually have. Try and keep fat loss within the 0.5-1.5lbs a week region. If you lose nothing, reduce calories a bit.

If your current lifting program has helped build muscle, then stick with it cause in calorie defecit it will help retain muscle.

Don't do cardio until fat loss really starts to slow down. Consider it a wild card - something you'll pull out when you need to further calorie deficit without eating less.

Same with thermos - save them for a few weeks into the diet until you really feel you need them.

eclips1
09-25-2002, 08:20 AM
Thanks for the good feed back ya'll. I start my new diet today!

Stray
09-25-2002, 09:29 AM
http://www.thinkmuscle.com/ARTICLES/MCDONALD/training-on-ketogenic-diet.htm

perfecto
09-25-2002, 11:39 PM
let me ask yawl a silly question

How do you guys know exactly how many g's of protein, carbs, etc your getting a day?

Do you actually weigh the food?

bradley
09-26-2002, 03:05 AM
I weigh my food out. Not as much trouble as you think.

The_Chicken_Daddy
09-26-2002, 06:29 AM
Originally posted by perfecto
let me ask yawl a silly question

How do you guys know exactly how many g's of protein, carbs, etc your getting a day?

Do you actually weigh the food?

I pre-plan my eating and have it typed up and on my cupboard door.

I weigh foods and measure intake.

I have no problem eating the same stuff each and every day.

galileo
09-26-2002, 06:38 AM
:withstupi

Stray
09-26-2002, 07:14 AM
I use www.fitday.com and read labels. :D

eclips1
09-26-2002, 09:10 AM
When I'm dieting I have a hand full of foods that I know there stats. Read labels.