Calorie Starting Point For A Big Guy Dieting???

[Texas Ranger]

Guys, I've been away from the gym for over 2 years and planning to start back in a week or two. I need to lose ALOT of bodyfat! I'm 29 years old, 6'4" 270-275lbs and 19-20% bodyfat. My goal is to reach 8% bf. What would be a good starting point, calorie wise to begin dieting???

 

[Texas Ranger]

Up for some opinions, please...

 

[Babyfaced Assassin]

270 x 12 = 3240 cals as a rough guide to your caloric needs for cutting (10 if you have a mega slow metabolism and 15 if you do alot of activity and have a fast metabolism)

 

[Texas Ranger]

Thanks for the info, BA!

 

[Texas Ranger]

Anyone else wants to share some info?

 

[Texas Ranger]

Up for some more input, please...

 

[Deleted member 33117]

No, BA's advice was solid. Good general guidelines.

 

[Texas Ranger]

What about multiplying my bodyweight X 10 as Body For Life suggests with 40%Carb/40%Protein/20% Fat ratios? Is that too low?

 

[Deleted member 33117]

Too low and regardless of what diet you use, NEVER cut fat calories under 25%.

 

[Deleted member 33117]

If you reduce calories too fast in a diet, you'll reduce your conversion of t4 to t3, and possibly lower total thyroid hormone levels. Its much better to start a little high, then slowly reduce than to start a diet on calories that a little too low.

 

[Texas Ranger]

Ok BBF, how does this sound starting out? 3200 calories a day with 280 grams of Carbs(35%), 280 grams of Protein(35%), and 90 grams of Fat(30%) mostly from Olive/Flax Oil. I have roughly 218-220lbs of Lean Body Mass, so the lowest I want to go on calories is 2400 calories a day. I plan on gradually working my way down to that over a 12-14 week period. I'll be doing it without Gear. The only thing I'm using is Protein Powder, Ephedrine HCL, Caffeine, Multi-Vitamin, and Vitamin C. How does this sound? Any suggestions??

 

[Deleted member 33117]

Its a good start. I like keto diets, but yours will work. Slowly reduce the calories. Every 2 weeks, try cutting out 100 calories, but I wouldn't go below 2600 unless you absolutely must. If you stop losing at that, trying increasing your cardio. Follow the basics. Make certain your carbs are very low GI. You are already getting the efa's you need. Make certain to eat alot of raw green veggies. Avoid hydrogenated oils completely, as well as anything sythetic or processed if possible. Keep us posted on the results.

 

[Texas Ranger]

I plan on evaluating my physique every 2 weeks and dropping my Carbs, while keeping my Protein and Fats stable. Hopefully, I won't need to go any lower than 150 grams of Carbs a day. I'd rather do more Cardio than drop my Carbs any lower. The majority of my Carbs will be from Oatmeal, Brown Rice, Yams, Broccoli, Spinach, and Green Beans.

 

[Deleted member 33117]

The later three have almost no carbs. Make certain to add alot of olive oil to the brown rice. It is a moderate GI carb. The additional monounsaturated fats will slow down the absorbsion.

 

[Texas Ranger]

So, you recommend mixing Carbs(Brown Rice) & Fats(Olive/Flax Oil)? I thought this was a no-no when dieting. I thought your meals were supposed to be either Protein+Carbs or Protein+Fat, but never Carbs+Fat even with Protein added. What do you normally eat when you're dieting?

 

[Texas Ranger]

Up for BBF...

 

[Deleted member 33117]

Carbs+ fats is not a problem, in fact it is a requirement, unless you wish to just avoid carbs forever. The worse thing you can do, as a bodybuilder, is eat a low fat meal. Read this...

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=255517&highlight=fat+carb

 

[Texas Ranger]

So, it's Ok to consume Protein, Carbs, and Fat all in the same meal? What about this?- 2 scoops of Protein Powder(All The Whey), 1 cup of Oatmeal, and 1 Tablespoon of Olive Oil.

 

[Texas Ranger]

Up for BBF. Did that last meal combo look good?

 

[Deleted member 33117]

The fiber and monounsaturated fats will slow down the absorsion of the whey, but whey is almost useless except for post workout. If you must use a powered protien as part of a regular meal, use casienate. Geofgarst has a thread on here somewhere showing some interesting research on whey. He posted it yesterday.

 

[Deleted member 33117]

It will do in a rush. I have actually done the exact same thing in the past, but used natty peanut butter in place of the olive oil. It will do in a pinch, but its better to cook your food ahead of time, and not rely on the whey.

 

[Texas Ranger]

I use this as my first meal most of the time and sometimes when I'm rushed for time.

 

[Texas Ranger]

BBF, what do you normally eat when you're dieting? I need some ideas for some meals. Could you give me some examples, please?

 

[Deleted member 33117]

I make salids. I add meat or cheese and olive-oil based dressings. I usually make one big salid and munch on it all day long. I use a CKD for dieting, so 6 days a week I'm on almost no carbs and high fat.

 

[Texas Ranger]

Wow! I couldn't do a Keto-diet even if they paid me. It takes TOO much discipline! Hats off to you, brother!! I needs some Carbs even if it's 100-150 grams a day on training days.

 

[Deleted member 33117]

Not me, I can squat 505 for reps, without a problem on no carbs. I've adapted very well to keto diets though. Most people can, its just difficult at first. Exceedingly difficult if you are addicted to sugar.