PDA

View Full Version : I made a error somewhere - need help!



ArmandSV
07-20-2007, 12:33 AM
so I am 5-11 and weigh 171 right now. (started at 175 on June 20th)

my goal is to drop my body fat to ~10% and get a ripped stomach.
I go to the gym 4 days a week MT and RF, wednesday I play in the pool
friday and saturday are off days


for last 2 weeks I did reps of 8-6-4 with increasing weight each time
and I am now doing the Meltdown training (testosterone nation)
Which is circuit training routein.

I have been tracking my food, since June 20th and while visually, I have put on muscle and strength, my weight is not dropping even though I eat only 2000-2200 calories a day (with at least 160g protein a day)

I got a body fat scale and have been tracking it for past 5 days and it estimates about 20% body fat. Does that seem correct based on my photo?

So to get the ripped abs, should I cut more cals, do cardio? what?
(the photo is unflexed, just standing there)

Cirino83
07-20-2007, 12:01 PM
judging by the photo I don't think it's 20%..I'd say more like 13ish.

First off what is your maintenance cals?

ArmandSV
07-21-2007, 02:15 AM
well if i use the online calculators of resting metabolic rate
(172 lbs, 24 years old, 71 inches tall)

I get a range calculated (many different sites) that say for my height, weight and age I need 1800-2200 calories to survive. I think 1800 is what i need if I were to be bed ridden.

So I guess, then I should be eating about 1800 calories a day, that might be my problem.

Also what percentage of FATS, CARBS, and PROTEIN do you eat to lose weight the best?

I dont eat junk food and mainly live off healthy foods, but can I eat to little?

what would happen if I went to say 1500 calories?

sCaRz*Of*PaiN
07-21-2007, 03:07 AM
The online calculators are crap. Everyone is different. You need to find out about your body through trial and error. And your basal metabolic rate (BMR) will continue to change as your lean body mass increases...so there isn't ever any accurate fixated number.

Mr. D
07-21-2007, 12:08 PM
And you really shouldnt diet by percentages. Its not the best way to approach it. And there are no magical ratios.

1g/lbm of protein and 0.5g/lbm of fat as a minimum. Fill the rest of your cals with any combo of fats,carbs,protein that you like.

At your height and weight, you should be able to lose at 2000cals. Track your calories more accurately and set up your intake using the above parameters.

Example diet:
175g protein
75g fat
156g carbs

ArmandSV
07-21-2007, 04:56 PM
so i use calorie-count.com

is that like fitday.com?

right now average 2100 cals a day

sCaRz*Of*PaiN
07-21-2007, 09:59 PM
If you can track everything you eat for the day in your own personal account, then yes...it's like FitDay. The site you mentioned doesn't look too good.

ArmandSV
07-23-2007, 04:52 PM
it works like fit day, I track everything I eat just fine

and its colorful

sCaRz*Of*PaiN
07-23-2007, 05:18 PM
Well then...keep using it. If it's colorful, lol. :thumbup: Seriously though, whatever works for you, use it.