Calorie_counting

[tommy5555]

I am little confused I want to cut, loose bodyfat not muscle.
I am 5'5 153 pds 18% bodyfat I like to cut and get around 140
In order to get to my goal I need to exercise and eat right. I am going to follow a 4 day superset program with 2 days 1 hr cardio. On the days I lift I will do 20 min cardio.

Counting carbs.
To maintain my weight I need to eat 1500 calories
in order for me to loose body fat I need to cut 20% out, which I should eat 1200 calories
I also need to burn 3500 calories a week to loose a pound.
Is this correct.
Also how do I know how many calories I burn when I lift.

 

[Jocques Straap]

How old are you?

Your numbers look wrong to me. Follow this link: Calorie Calculators

Katch-McArdle formula (BMR based on lean body weight)
If you have had your body composition tested and you know your lean body mass, then you can get the most accurate BMR estimate of all. This formula from Katch & McArdle takes into account lean mass and therefore is more accurate than a formula based on total body weight. The Harris Benedict equation has separate formulas for men and women because men generally have a higher LBM and this is factored into the men's formula. Since the Katch-McArdle formula accounts for LBM, this single formula applies equally to both men and women.

BMR (men and women) = 370 + (21.6 X lean mass in kg)


Now that you know your BMR, you can calculate TDEE by multiplying your BMR by your activity multiplier from the chart below:

Activity Multiplier
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)




So for you:

At 153 lbs, and 18% body fat, this means your lean body mass is 125.46 lbs,

So your BMR is 125.46/2.2 * 21.6 + 370 = 1601 kcal. You must eat this much just to maintain, assuming you do nothing but sit on your ass all day. To get a more accurate idea of your TDEE, use the actvity multiplier above.

 

[SouthernLord]

I know we all have our own specific gaols. I don't quite understand why you would cut at your body weight. You can't flex bone. Why don't you tighten up your diet and spend a few years under the heavy iron. Once you have an appreciable amount of muscle on your frame then worry about cutting. I guarantee if you had a solid program(which the one you re suggesting sucks btw) and a solid grasp on nutrition you would loose bf while getting bigger.

Just focus on eating at least one gram per pound of protein every day. Are you doing this now? Cut out all sweets, sodas,chips, junk, etc and stick to oats, potatoes, brown rice, fruits and plenty of green veggies for your carb sources. Make sure to eat plenty of healthy fats too. Walnuts, almonds, avocado, fatty fish, olive oils and fish oils are all good. Ok

 

[tommy5555]

yeah I have no idea what I am doing when it comes to diet I have been lifting for years. I do have muscle just need to cut the fat out so I look lean.

I will repost my numbers

I am a male 34 years.

18% bodyfat came from a scale so maybe that is wrong

 

[Rage-Of-Sparta]

u nee to get someone who is qualified to test your bf% with calipers. thats the only real way to ever knw your bf

 

[tommy5555]

here is what i did today
cal carbs protein
breakfast oatmeal 150 26 8g
snack 2eggs whites 1 egg 1 cheese 270 0 18g
lunch 2 fish cuscous broccoli 450 46 49g
Diner 8 0z chicken cusous broccoli 470 46 54g
snack turkey and cheese sandwich 200 13 20g
6 cups of coffee with fat free milk 150 0 0
4 cups of green tea 0 0 0
32 oz of water 0 0 0
Total 1690 131 149

I lift 4 to 5 days for 1 hour

 

[SouthernLord]

That is not too bad, but it could definitely use some work. Why no protein with you breakfast? Breakfast is the most important meal of the day imo. You should also make it your biggest. Here are some good tips that will help you out....


- Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.

- Eat complete (containing all the essential amino acids), lean protein with each meal.

- Eat fruits and/or vegetables with each food meal.

- Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.

- Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).

- Drink only non-calorie containing beverages, the best choices being water and green tea.

- Eat mostly whole foods (except workout and post-workout drinks).

 

[desmond]

Hey Southerlord, he's only 5'5 (I'm 5'6), and when your short, your gut very quickly looks fat, even at 15%. It simply has no room to spread. I can have a six pack but a tall person still looks like they have less of a stomach than me with a shirt on lol even if there bf is 5%+ higher.

Tommy, I was in your position Feb 2007, and it took me 8 weeks to go from 18% to have ripped abs (10%).

I had the advantage that I was new to weights, so I was less likely to loose muscle. In fact, I think I gained a tiny bit.

Basically, my plan consisted of
(1) Burn the Fat/Feed the Muscle diet. I set cals at 1800, which may have been too low, but given I was new to weights, this extra aggressiveness didn't cost any LBM. I didn't low carb - about 40/40/20
(2) Weights 4 times per week. Do mainly compound exercise. I actually used large rest breaks.
(3) I ran my arse off - sprint intervals, long runs, etc. I always had sore legs.

It worked however - and the abs were showing for my overseas Carribean cricket world cup trip lol

1200 cals is too low however IMO

Southernlord's recommendations are good. However, ur not going for competition shape presumably and would accept 9-11% bf, so I would still drink skim milk % have some grains (oat bran etc). Having said that, ur 10 years older than me so perhaps things are harder at ur age

I know we all have our own specific gaols. I don't quite understand why you would cut at your body weight. You can't flex bone. Why don't you tighten up your diet and spend a few years under the heavy iron. Once you have an appreciable amount of muscle on your frame then worry about cutting. I guarantee if you had a solid program(which the one you re suggesting sucks btw) and a solid grasp on nutrition you would loose bf while getting bigger.

Just focus on eating at least one gram per pound of protein every day. Are you doing this now? Cut out all sweets, sodas,chips, junk, etc and stick to oats, potatoes, brown rice, fruits and plenty of green veggies for your carb sources. Make sure to eat plenty of healthy fats too. Walnuts, almonds, avocado, fatty fish, olive oils and fish oils are all good. Ok

 

[tommy5555]

cal carbs protein
breakfast oatmeal 2eggwhites 1 egg 1 cheese 420 26 26g
snack banna and almonds 100 29 1g
lunch 2 fish cuscous broccoli 350 46 28g
Diner 8 0z chicken cusous broccoli 470 46 54g
snack turkey and cheese sandwich 200 13 20g
6 cups of coffee with fat free milk 150 0 0
4 cups of green tea 0 0 0
32 oz of water 0 0 0
Total 1690 160 129

Not sure almonds nutrition facts .

DO sugest I lift light in the 12-15 range to get lean
I already have muscle I am not looking to get big

Was looking to start his workout tomorrow
Vince Delmonte

 

[desmond]

UP YOUR PROTEIN!

The diet isn't bad, but could be improved I think. I'm not sure what ur PWO is, and protein is too low, cals are too low. Almonds (like most nuts except Macadamia) are about 625 cals per 100 grams, 50% fat. Almonds are healthy, but need to be moderated on a non-keto cutting diet.

Some suggestions:
(1) Not sure bananan and almonds make great combo snack (P+C; P+F; but not C+P)
(2) why the sandwich (carbs) before bed unless its PWO
(3) I'd go more protein per meal, change your midmorning snack to milk + protein powder, and your late night snack to P+F or just P (casein shake, or my fav, scrambled eggs). Perhaps ditch the breakfast fat from the cheese, and move it to the night

 

[tommy5555]

I try not to eat carbs at night but if I don't I wake up starving and crave sugar.

As for my gut that is the part I want to work the most Looking to get six pack so in order to do that I need to cut bodyfat. Which am finding it is not easy.

 

[desmond]

Have a punnett of strawberries or diet soft drink pre-bed then?

250g strawberries is just 80 cals, so is better than a sandwich

 

[tommy5555]

strawberries how many do suggest
I stopped drinking soda about 5 years ago I only drink when I am out to eat.

 

[desmond]

Strawberries contain 32 cal per 100 grams, and just under 6 net carbs. They also happen to be one of the healthiest fruits in terms of antioxidants.

The only reason ur consuming them is stop carb binging late at night. Hence, consume enough to achieve this purpose within ur macros - perhaps < 250 grams.

 

[tommy5555]

Thanks for everybody help can't start today gym closed.
SouthernLord what do you suggest for a workout routine