Ok, so the goals for right now are to lose the fat around the midsection area mostly. I'm starting to FitDay my meals and see what I'm doing.... I did the math (in a health mag, it shows how to see how many calories you need to 'maintain') and it came out to about 3,000. It uses how often you lift, bodyweight, cardio minutes in a weekk, etc. I know I won't get much bigger in a caloric deficit, but I want to lose the fat first, then UP the calories to put on size. I want to put on clean size, without the excess fat. I'm about 5'10 at 176 roughly... should I be shooting for 2,500 cals a day give or take? This is the first time I've payed close attention to my diet and want to make sure I don't hurt my muscle in the process. I generally eat clean, chicken, tuna, yogurt, protein, milk, turkey burgers, wheat pasta (when I eat it), etc. Anything else I need to know? Since I've been eating better I can see a few more veins which means I'm leaning out a tad, but just worried about sacrificing muscle without enough cals!
Edit: I'll post a pic in a minute
Last edited by joberly; 11-26-2005 at 12:41 PM.
There is no formula that will give u ure maintanance cals properly. the thing to do is use fitday and track ure cals for a week maybe 3000 and see if you gain or loose weight then adjust accordingly until you find ure maintanance. once you have done this deduct 500 cals from that or 10/20% and go from their. im also cutting and in a similar boat to ureself so check my journal if u want i think im proberly around the same bf& at the moment from ure pic. u also look heavier than 176 however than could be the pic
weight 202 - (bf around 14%)
Bench - 286
deadlift - new pr on the 23/12/06 190 kilo (430 pound)
squat - 264 ATF
200 pound at 10% bf by next summer
You are on the right track for sure
1lb of fat = 3500 calories
500 cal deficit per day x 7 days per week = 3500cals
Some general tips
1. Eat more healthy fats (fat does not make you fat)
2. Train more often (split training volume evenly across the week)
3. Don't create too large of a calorie deficit too soon, otherwise you will risk muslce loss
4. I really like dieting in phases (i.e diet for several weeks, eat a maintaince for a week, then go back to dieting for several weeks etc.). With this type of an approach, you are less likely to hit a wall in regards to fat loss.
If you have any specific questions, ask away.
"It is often said, mainly by the "no-contests", that although there is no positive evidence for the existence of God, nor is there evidence against his existence. So it is best to keep an open mind and be agnostic. At first sight that seems an unassailable position, at least in the weak sense of Pascal's wager. But on second thought it seems a cop-out, because the same could be said of Father Christmas and tooth fairies. There may be fairies at the bottom of the garden. There is no evidence for it, but you can't prove that there aren't any, so shouldn't we be agnostic with respect to fairies?"
"Out of all of the sects in the world, we notice an uncanny coincidence: the overwhelming majority just happen to choose the one that their parents belong to. Not the sect that has the best evidence in its favour, the best miracles, the best moral code, the best cathedral, the best stained glass, the best music: when it comes to choosing from the smorgasbord of available religions, their potential virtues seem to count for nothing, compared to the matter of heredity. This is an unmistakable fact; nobody could seriously deny it. Yet people with full knowledge of the arbitrary nature of this heredity, somehow manage to go on believing in their religion, often with such fanaticism that they are prepared to murder people who follow a different one."
"Bah. You know I hate poor people."
Joberly, could you change your "Location", please.
That should be a big ****ing smiley face
Last edited by bschatz88; 11-27-2005 at 06:24 PM.
20 years old
Current Weight:175 (10/28/08)
Woops, it was supposed to be, all fixed!
Here's a link to my fitday ... just started it, how am I looking as far as food goes?
Last edited by joberly; 11-27-2005 at 06:40 PM.
Lookin good bro, calories about where they should be I think.
No alcohol, good.
20 years old
Current Weight:175 (10/28/08)
It wasn't technically an Arby's, but it was the closest thing they had to just a regular turkey sub lol. Thanks for the input!