cal deflict

[mehtadog]

whats the most calorie deflict i can do without harming muscles much. I got 4 weeks for hard cutting i want to lose 30(HA) but id like 15. ive been doing -2000+ deflict and still training hard as hell... comments..... i know im doing something wrong please correct me

 

[pintoca]

I don't really get the details of what you are doing...

as far as decifit, it depends on a lot of factors:
1. How long are you planning on doing this for (months or weeks)
2. are you running gear?
3. How much of an endomorph you are?

For a long-term cuttin, recommendation is not to go below 30% under your maintenance level (and that is already pushing it for most people when they plan on cutting for several months).

However, I have read about BBers (on gear, of course) doing 1400 cals/day and double-cardio daily, in preparation for a competition... so as you can see it varies wildly.

what are your current stats? weight and bf%?

 

[mehtadog]

I don't really get the details of what you are doing...

as far as decifit, it depends on a lot of factors:
1. How long are you planning on doing this for (months or weeks)
2. are you running gear?
3. How much of an endomorph you are?

For a long-term cuttin, recommendation is not to go below 30% under your maintenance level (and that is already pushing it for most people when they plan on cutting for several months).

However, I have read about BBers (on gear, of course) doing 1400 cals/day and double-cardio daily, in preparation for a competition... so as you can see it varies wildly.

what are your current stats? weight and bf%?

Im not on gear (yet) but this time it will be for 4 weeks, now 3.5 wks but yes its short term. Also what should i do with this deflect. find bmi subtract deflect and eat that much or eat bmi and work off that much deflect with cardio, i will run all day if i have to , seriously.


your last question im trying to understand.
endomorph - An individual characterized by relative prominence of the abdomen and other soft body parts developed from the embryonic endodermal layer.

if your asking where the majority of my fat is , yes its about 80% in my abdomen and glut area.

 

[pintoca]

It's simple... you calculate your theorical BMR (Basal Metabolic Rate), let's say is 1800 (pretty common number)... now, of all the things you can do, you DON'T want to eat below your BMR (simply because it will eventually backfire...your body is clever), so your BMR is your "lower limit"...

once you know your BMR, you calculate your TDEE (total daily Energy expenditure) which is basically your BMR multiplied by an activity factor, say 55%, cause you train 5-6 days/week... to this number, now in the proximity of 3000 cals/day... you substract some 30% and you are good to go.

However, since you are planning on doing this for 4 weeks only, you could get away with eating at BMR (though thee risk of losing muscle elevates the lower you go with your caloric intake).

As for cardio, as much as you can, you want results fast? 5-6 times/week, 45 mins @ 75.80% of your heart capacity.

make sure you are hitting the weights HARD and HEAVY... you will not gain new muscle while on a caloric deficit, but you will help your body in keeping the muscle it already has

 

[mehtadog]

It's simple... you calculate your theorical BMR (Basal Metabolic Rate), let's say is 1800 (pretty common number)... now, of all the things you can do, you DON'T want to eat below your BMR (simply because it will eventually backfire...your body is clever), so your BMR is your "lower limit"...

once you know your BMR, you calculate your TDEE (total daily Energy expenditure) which is basically your BMR multiplied by an activity factor, say 55%, cause you train 5-6 days/week... to this number, now in the proximity of 3000 cals/day... you substract some 30% and you are good to go.

However, since you are planning on doing this for 4 weeks only, you could get away with eating at BMR (though thee risk of losing muscle elevates the lower you go with your caloric intake).

As for cardio, as much as you can, you want results fast? 5-6 times/week, 45 mins @ 75.80% of your heart capacity.

make sure you are hitting the weights HARD and HEAVY... you will not gain new muscle while on a caloric deficit, but you will help your body in keeping the muscle it already has

you are seriously saving me.
ok so this is what im going to do, im just double checking
get my bmr and since this is only a 4 week diet im only going eat my bmr and risk losing muscle.
once i get the bmr i am going to get the percentages of what, i think im going to use 45p , 35c , 20f. With those percentages follow :

1 gram prot: 4 cals
1 gram carb: 4 cals
1 gram fat: 9 cals

and create a diet. Ok one last question, how many meals do you recommend, 4-6? should i have the same percentage for every meal or change it is the time of the day varies (ie, post work out)? just i know it must total up to the main percentages

once i have my diet i should do alot of cardio i will be doing it on all of my free time then with my lifting partner i will be lifting 6 days at 8:30. Now for cardio how many caloried burned should i try to achieve? Tell me 1000 and I will run/jog until the treadmill says 1000.

 

[pintoca]

to keep the ratios for each meal would be IDEAL, however, its very hard to do... feel happy if you can keep the ratios for the day. As a general rule, each meal should contain a protein source and a carb source (easy to do with green, leafy carbs)... remember to have your oats in the morning!!! you need strenght for the lifts too.

anything between 4-5 real meals and a shake should be enough. I personally have 5 meals and 1 shake. A portion of your daily carbs should be post workout.

I wrote about it in a post here:
http://www.elitefitness.com/forum/showthread.php?t=406047

there is a calculator there and an example diet so you get an idea of how to organize meals.

 

[mehtadog]

BMR - 1996
45p , 35c , 20f

898 Calories from Protein
1 gram prot: 4 cals
225 Grams of Protein

699 Calories from Carbs
1 gram carb: 4 cals
175 Grams of Carbs

399 Calories from FaT
1 gram fat: 9 cals
44 Grams of Fat

Total - 225g Protein 175g Carbs 44g Fat


# of Meals Protein(g) Carbs(g) Fat(g)
5 45 35 9
4 56 44 11
3 75 58 15


is this correct?

time to work up some recipies and schedual