I'm 19, 6'1 240 lbs
I have a physically demanding job and I work out 6 days week. I figure I need 3500 calories to maintain my body weight so I set this cutting diet for 2600 calories/day. It's 40/40/20 pro/carb/fat. What do you think?
Meal 1 - 440 cal
.5 cup oatmeal
1 whole boiled egg
Meal 2 (PWO) - 482 cal
600ml Protein Shake w/milk
Meal 3 - 469 cal
5oz chicken breast (skinless boneless)
1 cup cooked brown rice
1 cup broccoli cooked
Meal 4 - 465 cal
Tuna Salad Sandwidch on rye bread
0.25 Cup Nut mixture
Meal 5 - 336 cal
4oz chicken burger on a bun
1.5 cup stirfried veggies
Meal 6 - 373 cal
Protein Shake with Milk
I think it's too low in fat, and too low in calories for you. A 900 calorie drop is more than a 25% reduction in calories. Unless this is very short term, my thinking is that your body will drop too much muscle.Originally Posted by born
How do you figure your body needs 3500 cals to maintain, by the way? It seems low...
And how much do you need to drop?
Agree with Built. Also, if you job is demanding, as you said, then 3500 might be too low for your base metbolic rate. I would say start with 3500 cals for a week for so and see what happens. If you lose weight, then track the weight loss. Stay at 3500 until you stall, then lower by 200 cals. If you don't lose any weight, then drop to 3000. At 240 lbs, you will have to eat more than the average person, even when cutting, IMO.
So I should increase the calories to about 2800-3000. I forgot to mention that my BF% is probably pretty high atleast in the high 20's maybe in the 30's. Not too sure.
I would like to lose down to about 180 or so, somewhere in that area would be just perfect.
Did I mention 2600 still seems like a ton of food to me?
Last edited by born; 06-05-2005 at 11:34 PM.
You didn't mention how you came up with 3500 calories for maintenance.
Well I did 15 x bodyweight which seems to be what I've read works decently, I've got quite a bit of muscle under my fat and I'm fairly strong so I figured around 3500 would be close. I also did another equation one on one of the stickies maybe this one that gave me around 2800 calories for a day.
Huge difference between 3500 and 2800.
The only way to find your maintance is to track your intake and watch your weight over a period of time.
like others have said eat x amount of calories for a week or two and track your weight.
somewhat what I eat...
Yep. Maintenance cals are an observation, not a calculation.
This is very true I hope this one is dead on or close too what I need. Right now I feel like crap!
I eat well I just don't eat a proper plan I think that's why.
I weigh 180ish and I have been eating 3000 calories for a week now and its looking like thats my maintenance, so I dont see how your's can be 3500 and you weigh 60lbs more then me, then again I am a ectomorph... :P
My sig scared getfit.
Well I work a physical job with lots of lifting + walking, I do cardio 6/week and lift 5/x week
People's metabolisms and activity levels can differ greatly.Originally Posted by Beholder
And hence why I said I was an ectomorph
My sig scared getfit.
To be honest 3000 calories isn't that much for a 180lb male to maintain. Clearly your metabolism isn't slow, but I wouldn't say it's super fast either.Originally Posted by Beholder
I wonder if I'm starving myself at 2000-2200 a day on my cut, being 215lb male. Never was on a bulk/maintance. Down from 280lbs over the last 7 months, so it must be working.
That's almost 10 lbs a month. It's a little fast - but pretty normal to drop fairly quickly when you're significantly overfat. Expect it to slow down as you continue to lean out. I'm aiming for half a pound a week at the most right now.
Yah, over the past 5-6 weeks I've only dropped maybe 4lbs. First few weeks I was seeing 2-3lbs a week. This was lifting 5x/week and cardio 6-7x/week for 40-50minutes. Worked well until I got down to 220 or so. The first 60lbs was easy, now its the last 20 that are a pain in the ass.