12 Week cutting program - need your input on diet
Guys,
Stats are 218lbs around 20% body fat height 5'11. I work an office job but I am going to be doing cardio twice a day now and lifting 3/4 times a week. I am having trouble working out what calorie content to eat. I work an office job 9-6 so my lifestyle there is sedentary apart from when I train.
I was thinking about eating 3000 calorie a day with something like a 40% protein 40% fat and 20% carbs as a breakdown. I have seen some calculators suggest I eat near 4,000 but christ i've been eating at around 2,500 for the last month or so and only gradually been losing weight..if I start eating 4,000 thats going to consist of bulking surely?
I've lost over 100lbs so far but my god its getting tougher the lower I get I feel its happening a lot, lot slower. I feel I need a helping hand and there is so much conflicting input on what diet to eat at i'm lost, I feel im carb sensitive so thats why im edging more towards fats.
Any thoughts? I want to be 180lbs for summer so I need to lose at 2-3 a week, I would settle for a 2lb a week loss of pure fat.
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yo brax first congrats on the weight loss, its true the leaner you get the harder it gets., as far as dieting goes i agree with monster carb cycling is the way to go. doing so you will not feel as tired all the time from being carb depleted. best of luck
its all diet. Cardio really has no effect on ones bodyfat lose. That was the old school way of thinking, you do cardio you will lose weight. The exercise equipments you workout on lie to about 50%. Look into carb cycling, I recomend it to all my clients and they all see great results... try a 4 days low, one day high, repeat. I am no way afliated with the site I posted, but you type in your current stats and it will customize a diet to specifally fit you, and its free. plus its carb cycling....best of luck
http://scoobysworkshop.com/advanced-fat-loss-carb-cycling/
I have to disagree with cardio not being effective... If calorie input is less than calorie output weight loss will occur. Cardio burns calories so it will contribute to more calorie output(burn)
treadmills (any cardio equpiment) lie up to about 50%. Most people doing weight loss and wanting to keep their muscle are doing low intensity training. High intensity training would burn alot of muscle. so after doing one hour of doign low intesnity training. you may burn 300 calories. Well seeing how equpiment lies, you actually burned 150 calories. really...150 calroies, I rather have a client who sticks to diet instead of worrying about cardio anyday...also many clients i have who do cardio feel likle they burned alot more energy then they actually gave out, so in reutnr...they eat food... which would not be a necessaity if cardio was not done.its a wash
Thanks for the responses. Do you think my goals are realistic? So by eating on a diet such as the carb cycling calculator I am eating on I will lose 2lbs a week while lifting?
Yea I do agree the calorie count is bullshit....only thing I believe to be close to accurate is the stairs. And diet is def key but I believe cardio helps to...if nothing but elevating the metabolism slightly
diet is only important last two weeks of getting ready for a contest when calorie defecit is very low and any lower .2 or some low number of % of bodyfat really matters... your body does not know the differnce when doing cardio betweeen burning fat or muscle. Thats why slow cardio is only recomended during contest time. Look at any bodybuilder, they all do SLOW CARDIO. when you do slow cardio you burn hardly any calories.....this is why i say do not worry about cardio. its great for your heart, and circulatory system but for image, not so much if you want to keep your muscle while losing bf%.......liscened nutrtionist liscneded personal trainer
I got ya brotha, I only do low intensity cardio
Thank you, really helpful post. That puts me at 2,000 on a low carb day and 2,400 on a high carb day. I am going to eat with that approach whilst training twice a day with cardio. The timing of my nutrition on this regime for energy I guess will be key. Thank you.
Lol just do cardio man , in the morning from 7-8 and at night after lifting for an hour. 3000 cal for 218lbs is too much, 2000 cal is good just to maintain
cheers,
this is similar to what the other guys posted above also.
What I hate is that on bodybuilding.com all their calculators on different training programs stick me so much higher than everywhere else in terms of calories, I don't get it. So much conflicting information out there im always second guessing my eating habbits. People tell me " omg the size of you and you are only eating 2,000 a day? say goodbye to muscle man my gf eats more than that" then I get the other half saying " thats too much cut more",etc.
+1 good advice on total cals and cardio... First thing I thought was 3k was too much. Too add to ur advice my cutting macros are 60%protein 25%fat and 15%carbs and it works well for shedding fat...brax just adjust and find ur sweet spot