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help me out! need a cutting diet/routine

X

XOXOXO

New member
hey there everyone!
i have a social event the first weekend in May, and i need to cut BIG TIME. i have full access to a major chain gym, and plan to go 1-2x daily, 5-6 days a week. i am hoping to drop 10-15% of my body weight (at least) in the time starting 2/20 until 4/25, so i have about 8 weeks. this is what i am planning

1 - cut carbs significantly to 30-50g/day
2 - cut calorie intake to 2000/day, spreading meals to 5x a day
3 - cardio every morning on an empty stomach for 60-90mins (60 mins first month, 90 2nd month), on a precor elliptical at 10 resistance and medium grade elevation.
4 - cardio 30mins every evening (same as above) with lifting 3-4x a week
5 - refrain from alcohol
6 - have one cheat day/week

i hopefully can stick to this schedule. any thoughts?
 
i'm so outta shape it ain't even funny.
6'1, 310.
was up to 335, but brought it down recently.

i was thinking of supplementing with ripped fuel 2x daily
 
thanks for the info. anyone have a good lifting routine to help boost metabolism and help me to trim down???
 
2000 cals for a 310lb 6'1 guy with 90mins + strength training every day, will be too low, you will end up starving your body.
You need to count your basic calorie needs and cut 500+ calories from it, but without being too obsessive
 
i ordered a cutter today from primordial performance. gonna try to keep my cals a little higher, maybe 2000, spread out through the day
 
XOXOXO said:
i ordered a cutter today from primordial performance. gonna try to keep my cals a little higher, maybe 2000, spread out through the day
Click to expand...

2000 calories???? You're not eating enough. I weigh 100 pounds less than you and I'm dieting on 3300-2500 calories daily.

Figure out exactly how many calories you need on a daily basis. Eating too little will actually cause your body to add fat and eat up muscle. This is your bodies natural defense to under eating. It's called "starvation" and more than likely exactly what you are doing now. Use this formula to figure out exactly how many calories you need and eat 500 calories or no more than 20% less than your maintenance. Do this, lift weights, and do cardio daily. Add a stim like Lipoflame or (and) lipostim3 and it will speed up the process.


***Use the following equation to calculate your Basal Metabolic Rate***

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in yrs)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in yrs)

***Please Note***
1 inch = 2.54 Centimeters
2.2lbs = 1kilogram

The BMR is the number of calories your body burns in a given day (unless you are overweight or extremely muscular).

Your BMR multiplied by your activity factor should give you a good estimate for how many calories daily your body will need, this number is called your Total Daily Energy Expenditure or TDEE, use the Activity Factors listed below for calculations:

Activity Factor
BMR x 1.2 (little to no exercise, desk job)
BMR x 1.375 (gym 1-3 days/wk)
BMR x 1.55 (gym 3-5 days/wk)
BMR x 1.725 (gym 6-7 days/wk)
BMR x 1.9 (gym 7 days/wk; twice daily; extreme training)

So now we have your BMR X Activity Factor = TDEE
 
I would have to agree
2k cal a day is way to few
You will just starve your body and it will start using the muscle that you do build up as energy and conserve the fat

I would suggest shooting for 3k /day if not more for your cal intake
If you work out more, increase your cal intake

Make sure that you eat good foods
Watch out for processed foods
And stay off the soda, even the diet soda
 
Just for reinforcement's sake, 2000 calories is too much. I'm dieting on 2400-2500 calories and I'm only 180 lbs. It's working also. I've lost 10 lbs in a few weeks. Granted some of it is water weight since the carb restriction, but you dont have to starve yourself if you exercise.
 
10-15% off bf is a lot bro. do your research and be strict. NEVER miss a day. log everything. we love to see transformations bro!

southlord, tell me more about this ebook. is there a password i can use to get a little bit off of it? since i got 600 bucks worth of shit stolen from me im running low on cash.
 
iggy said:
10-15% off bf is a lot bro. do your research and be strict. NEVER miss a day. log everything. we love to see transformations bro!

southlord, tell me more about this ebook. is there a password i can use to get a little bit off of it? since i got 600 bucks worth of shit stolen from me im running low on cash.
Click to expand...

this really is a great read. you are gonna have to PM EF Frank about that though....

http://www.elitefitness.com/reports/burn/
 
i will. im totally interested and know you would only approve of something if it was legit SL
 
iggy said:
10-15% off bf is a lot bro. do your research and be strict. NEVER miss a day. log everything. we love to see transformations bro!

southlord, tell me more about this ebook. is there a password i can use to get a little bit off of it? since i got 600 bucks worth of shit stolen from me im running low on cash.
Click to expand...


it is a lot, but i'm pretty darn heavy so i'm hoping that i can pull it off.
to the previous posters, you guys are at a high cal count but u guys are are carrying a lot of muscle and are in great shape. i'm a round mound of pound right now, but hopefully i can change that.
i gained my weight due to 5 knee surgeries in about 5 years (thank you football), and a ton of studying for school.
schools done though, and i'm taking some time off to just focus on family and get my health back in order.
thanks for all the advice guys, i'm gonna chart my stuff and take a before/during/after pics
 
SouthernLord said:
2000 calories???? You're not eating enough. I weigh 100 pounds less than you and I'm dieting on 3300-2500 calories daily.

Figure out exactly how many calories you need on a daily basis. Eating too little will actually cause your body to add fat and eat up muscle. This is your bodies natural defense to under eating. It's called "starvation" and more than likely exactly what you are doing now. Use this formula to figure out exactly how many calories you need and eat 500 calories or no more than 20% less than your maintenance. Do this, lift weights, and do cardio daily. Add a stim like Lipoflame or (and) lipostim3 and it will speed up the process.


***Use the following equation to calculate your Basal Metabolic Rate***

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in yrs)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in yrs)

***Please Note***
1 inch = 2.54 Centimeters
2.2lbs = 1kilogram

The BMR is the number of calories your body burns in a given day (unless you are overweight or extremely muscular).

Your BMR multiplied by your activity factor should give you a good estimate for how many calories daily your body will need, this number is called your Total Daily Energy Expenditure or TDEE, use the Activity Factors listed below for calculations:

Activity Factor
BMR x 1.2 (little to no exercise, desk job)
BMR x 1.375 (gym 1-3 days/wk)
BMR x 1.55 (gym 3-5 days/wk)
BMR x 1.725 (gym 6-7 days/wk)
BMR x 1.9 (gym 7 days/wk; twice daily; extreme training)

So now we have your BMR X Activity Factor = TDEE
Click to expand...


this is the best advice you can take. also buy tom venutos ebook, it gives you a whole new perspective on how much you should eat and how the body responds...check it out!
 
all they are saying is if you dont get your calories in the right range your gonna be staving your self which will give the opposite effect your looking for. this is where dieters always get things wrong. they think that if you dont eat you will lose weight.. well your body is smart as shit. as soon as it realizes you arent eating enough food its going to go into preservation mode and hold onto everything it can in order to survive and muscle will be 1st to go before fat usually. and thats the last thing you want right now.. the trick to losing weight is burning slightly more then you consume.. aka figuring out your caloric needs per day and going 500 below that.. this number is always changign because you should be losing weight per week.

id keep your routine that you have planned but just figure out how many calories you should be eating. and eating all of your carbs that arent from veggies and fruits in the beginning of the day

FitDay - Free Weight Loss and Diet Journal might become your best friend for keeping track of your consumption

gl i think you will do well if you figure these things out
 
SouthernLord said:
2000 calories???? You're not eating enough. I weigh 100 pounds less than you and I'm dieting on 3300-2500 calories daily.

Figure out exactly how many calories you need on a daily basis. Eating too little will actually cause your body to add fat and eat up muscle. This is your bodies natural defense to under eating. It's called "starvation" and more than likely exactly what you are doing now. Use this formula to figure out exactly how many calories you need and eat 500 calories or no more than 20% less than your maintenance. Do this, lift weights, and do cardio daily. Add a stim like Lipoflame or (and) lipostim3 and it will speed up the process.


***Use the following equation to calculate your Basal Metabolic Rate***

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in yrs)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in yrs)

***Please Note***
1 inch = 2.54 Centimeters
2.2lbs = 1kilogram

The BMR is the number of calories your body burns in a given day (unless you are overweight or extremely muscular).

Your BMR multiplied by your activity factor should give you a good estimate for how many calories daily your body will need, this number is called your Total Daily Energy Expenditure or TDEE, use the Activity Factors listed below for calculations:

Activity Factor
BMR x 1.2 (little to no exercise, desk job)
BMR x 1.375 (gym 1-3 days/wk)
BMR x 1.55 (gym 3-5 days/wk)
BMR x 1.725 (gym 6-7 days/wk)
BMR x 1.9 (gym 7 days/wk; twice daily; extreme training)

So now we have your BMR X Activity Factor = TDEE
Click to expand...


By cutting 20% of calories a day, what type of weight loss can be expected?
 
jungle4321 said:
By cutting 20% of calories a day, what type of weight loss can be expected?
Click to expand...

Well, I can only speak from my personal experience and cutting is still somewhat new to me.... I've been alternating between maintenance(high cal day) and 20% less (low cal day) for the past 5 weeks. I've dropped 15 pounds and I am getting stronger. 8-10 pounds of this was water weight after the initial calorie restriction, but my calipers are reading about 3-4% less bf.

These are natty gains and the only supps I am running are green tea extract, kelp, fish oil, and beta alanine. I think if you have everything dialed in with your diet and stay meticulous with your food log, cardio, and training you can cut quite a bit of bf while never going below 500-600 calories per day under maintenance.

Of course this might not really apply to those trying to reach the single digits.
 
As far as supps and pre workout supps you wont be dissapointed in LIPOFLAME, LipoStim3, and Amplify02

Also take a daily dose of creatine as it provided alot more cellular energy for work
 
sounds good. thanks for all the help guys. i have exactly 56 days (8 weeks) until i have to head to my event, so i'm pretty nervous. not a lot of time.
 
regardless of the time line your on the right path. i wouldnt get discouraged if you dont make your goal, im sure you will, just stick with it and by this time next year you wont be having this discussion with us again cause youll be where you want to be.
 
thanks for the kind words keasbey.
i've been doing well with the cardio (i plan to do it 7 days a week), and have a lifting schedule on M, Th, Sat.
diet has been going great (thank you El Pollo Loco chicken breasts and Atkins granola bars). Averaging around 2100-2400 cals/day and between 10-25 carbs/day.
purchased and have been using the fat loss stack from Primordial Performance. quite impressed by the company, we'll see how this all works.
planning a weigh in on Saturday.
 
Thats really great to hear so many amazing stories. Weight loss creates problems. However, it can be controlled by proper diet, exercises and healthy habits. Smiley

*Edit* Link Removed*
 
Last edited by a moderator:
down about 15 total.
quick q...is it ok to start supplementation w/ creatine ester?
i know that my weight will increase due to increased muscle mass,
but that should boost up my metabolic rate and help w/ the fat loss right?
 
check out my 2 weeks to go thread :)
i've noticed significant increases in muscle size, and i am noticeably thinner.
recently had to alter 2 suits because i dropped so much around the waist (the shoulders stayed the same).
best $180 that i've spent in a LONG time
 
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