calorie deficit
- Thread starter D15BT
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How did you determine you were burning 2500c? For example sake, lets say this is true: 2500c-500=2000, and then dropping to 2400 would bring the deficit to about -600. In my opinion, and just stating hypothetically the 2500c base is correct, I would NOT drop any more below the -500c deficit.
If you have any more questions let me know.............
and,
ROCK ON!......my brotha!
Chillen
Chris do you know how to approximate your caloric intake per day? Though its not absolutely required for a person who is already in the know (about benefict and other formulas as they may have their own intake down to a mere science) I do recommend it for a new person just beginning. In addition I recommend having some knowledge of the approximated calories burned during exercise for many reasons.
If you havent got yours configured, I am here to assist the brotha.......
Keep rocken it!
Chillen
I have a pretty good idea - using the benedict formula (considering myself to be moderately active) I think my maintenance level was about 2300 - 2400 per day. My current intake is therefore around 1800 per day and I'm pretty strict about it 6 days of the week. (approximate macros: 45% protien, 20 -25% carbs, 30 - 35% fat)
So far I have been seeing results (visually) but, have no way of really quantifying them. In a couple more weeks, I'll be taking some comparative photos so will be able to see clearly how much progress has been made.
If I'm happy with what I see, I will carry on with my current nutrition plan. If I'm not happy with what I've achieved, I will lay the entire programme out in my diary and will be 100% open to suggestion. At the moment, I'm seeing if more good fats = better fat reduction......watch this space
So far I have been seeing results (visually) but, have no way of really quantifying them. In a couple more weeks, I'll be taking some comparative photos so will be able to see clearly how much progress has been made.
If I'm happy with what I see, I will carry on with my current nutrition plan. If I'm not happy with what I've achieved, I will lay the entire programme out in my diary and will be 100% open to suggestion. At the moment, I'm seeing if more good fats = better fat reduction......watch this space
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COOL! With the progress!
And, just some short information on manipulating nutrients:
With a sound diet plan one can manipulate the nutrients and obtain some benefits------->but there are some side effects. Look up Ketogenic, and find one that is weight training related for cutting purposes. I think Tony M may have an article in his diary...check it out...its a good read.
His journal has some good articles once in a while...be sure to check his stuff out once in a while........(though he is a mod....we forgive him )
And, just some short information on manipulating nutrients:
With a sound diet plan one can manipulate the nutrients and obtain some benefits------->but there are some side effects. Look up Ketogenic, and find one that is weight training related for cutting purposes. I think Tony M may have an article in his diary...check it out...its a good read.
His journal has some good articles once in a while...be sure to check his stuff out once in a while........(though he is a mod....we forgive him
)Most gym rats usually only who do cardio and weight train only need around 25% +/- calories from protein.
curious - why do you need so much at 45 % ?
I've never heard of such a low protein requirement as 25%? Certainly not for those who train. Where do you get that percentage from?
I think it was Skip La Cour's book I took my current macro percentages from (specifically for cutting, which is my current goal) so as to minimise muscle loss. As I said, its currently as experiement but, the high protein amount was never really in question based on most of the reading I have done, it was only the carbs and fats I felt I should play around with.
COOL! With the progress!
And, just some short information on manipulating nutrients:
With a sound diet plan one can manipulate the nutrients and obtain some benefits------->but there are some side effects. Look up Ketogenic, and find one that is weight training related for cutting purposes. I think Tony M may have an article in his diary...check it out...its a good read.
His journal has some good articles once in a while...be sure to check his stuff out once in a while........(though he is a mod....we forgive him
Thanks for the info Chillen, I will go do some reading
At the local YMCA I had a person do a metabolic heart rate test for me. The thing said at rest I was at about 1970 then he determined in my lifestyle and came up with roughly 2500.
I didnt even know that heh. 25% seems kind of low to me. I shoot for 1g per lb - 1.5g per lb closest I've gotten is like 1.3g per lb. Just when I eat about 2200 calories and I get in 220g protein this is how it turns out. I base the rest of my diet of my protein make sure enough protien first for me. I am really worried about losing muscle with that deficit I am creating. Still pushing it hard in the gym I'm just worried.
For starters......from the The American College of Sports Medicine.
In a Joint Position Statement - " Joint Position Statement: Nutrition and Athletic Performance " - of the American Dietetic Association, Dietitians of Canada and The American College of Sports Medicine ( 2000 ), the suggested protein intake of grams per day for ' experienced male bodybuilders and strength athletes ' is 1.6 to 1.7 g/kg bodyweight.
This of course, converts to just under 0.8 g/lb bodyweight of protein a day....or to round up, 1 g/lb bodyweight of protein a day.
In the OPs case, at 190 lbs. at .8 that comes in somewhere around 152 grams a day. If that person is taking in 2,500 calories a day, then 25% comes in at 625 calories from protein or 156 grams. So, even if he wanted to allow for extra protein burned during cardio ( which even at that should only be about 3%-5% of 500 calories burned during exercise - that's only 6 extra grams of protein ) he could boost his intake to 1 g/lb bodyweight of protein a day ( or 190 grams ). This 190 grams would still only come in at 30% of calories from protein - not 45 %.
Where does Skip get that 45% percentage from ? Any idea ?
Can I assume Skip is a bodybuilder with his own site - and that he just happens to market protein supplements on that site ?
Cutting is mostly about deficit issues - and I suspect if you think you are going to burn muscle - " muscle loss " - while exercising, then taking in somewhere around 1 g/lb +/- bodyweight of protein a day should still be fine in most cases.
I am tryin to infuse all types of programs such as carb cyclin and a high protein diet. With that said I eat about 100g carb after I workout and try to incorporate the high intake of protein. I always thought it was 1.5g per lb... wow
Seems to make sense, assuming you accept the suggested intake as being correct. Food for thought certainly. I don't profess to know everything (or even anywhere close to it) but, yours was the first suggestion I had seen anywhere suggesting under 30%.
Wrangell said:Where does Skip get that 45% percentage from ? Any idea ?
Can I assume Skip is a bodybuilder with his own site - and that he just happens to market protein supplements on that site ?
I can tell you he is a bodybuilder but, I read a book, not a website so, couldn't tell you if he markets any supplements or even if he has a website (eta, just googled it, he does have a website). The book referred to simply a 'protein shake' or 'meal replacement' or, of course, foodstuffs containing protein - no specific product marketing.
Wrangell said:
Again, certainly seems to make sense assuming the suggested intake is correct (I am not, incidentally, suggesting that it isn't). Like I said, I am currently experimenting and am 2 weeks away from my first evaluation of results. I may well experiment using your method of calculating protein intake next depending on my progress. The deficit is in place and my bodyfat% is certainly dropping but, if I can cut more efficiently than I am at the moment, I'm perfectly willing to try
There is another way to look at it.
If you are trying to ' cut ' fat and still hold on to the muscle mass you have, you still want to be able to hit the weights and continue to train hard with weights to maintain the muscle mass you have. And, if you are in the mode of optimizing fat loss through cardio to help ' cut ' fat , you may even also be doing some HIIT. Very intense cardio like HIIT and very intense weight training are primarily anaerobic and as a result rely mostly on glycogen for energy. In terms of glycogen, under normal circumstances your body creates glycogen from carbs. So, if you don't take in enough carbs to keep your glycogen levels up, your body may turn to protein to get the energy it needs. However, the whole idea is to spare protein for repair / build muscle tissue as much as possible - not use it as an energy source.
So, let's say you consume 45% of calories from protein. Most will tell you your fats should be somewhere around 25% +/-. So those 2 alone account for 70% of your calories - leaving only 30 % for carbs. Only 30% for carbs when it is carbs that spare protein for tissue synthesis and it is carbs that primarily fuel your ' hard ' exercise. Remember, carbs aren't fattening. Excess calories ( beyond what your body needs ) - whether it comes from carbs, protein or fat - are fattening.
So, instead of going with a 45/25/30 protein/fat/carb ratio.....
..........something like a 30/25/45 protein/fat/carb ratio might better suit your needs.
Just something to consider.