Help Mr. X!!!

[MonStar1023]

I had a quick problem that I needed you to address... if you look over in the Training section of this board I have my Titan Training Journal and what diet I am using. I am doing the CKD from your manual and training with Titan Training. I was wondering if my calories are TOO low to support such an intense program? I REALLY want to lose fat but my calories are 300-400 below my BMR some days... wont that prevent any gains whatsoever or push my body into overtraining? Leo Costa Jr. recommends a diet high fat and moderate protein etc.... so I dont know. Do you think everyday except my carb-up day could be @ my BMR? Or would that be too many calories for fat-loss? I want fat-loss thats probably my main priority but I really want to keep up the Titan Training and it just seems like 400 lower than my BMR is too low... Im doing 30 minutes of cardio on training days and around 50-60 on rest days....

REPLY ASAP I need your help bro!

 

[MonStar1023]

BUMP

 

[MonStar1023]

BUMP!

 

[MonStar1023]

I was thinking about following your simplified CKD recommendations... which are like 1g of protein for every gram of fat or somethin like that. And you stick to your BMR everyday...

 

[MonStar1023]

BUMP!

 

[MonStar1023]

BUMP!!!!!!!!!

 

[blood_drinker]

There were 5 replies in this so I assumed X had replied.
Here goes:

You say some days your cals are 400 below your BMR? You are crazy!! Your BMR is your BASAL metabolic rate. You need to be 500 cals below your ACTIVE metabolic rate. In other words, eat more, and reasses your daily caloric expenditure.
PM me with further questions

 

[MonStar1023]

BUMP!!!!

 

[Hoffmeister]

blood:

Mr X uses BMR in his postings and manual to represent AMR, although his formula is too low (in my opinion).

In any case, it kind of washes out, because the use in his diet plan works out pretty well. The terminology just causes some confusion.

 

[MonStar1023]

Hoffmeister...
Wait hold up... so 12xbodyweight is AMR I guess... thats kinda what I thought but I always figured 15xbodyweight was maintenance and 12x was what you needed for fat loss. So I guess I am doing everything right according to Mr .X. I hope he replies soon I need to make sure my calories arent too low... I lost 12 fucking lbs. in 5 days on the CKD following his caloric recommendations.

 

[Hoffmeister]

Like I said, I think Mr X's formula is too low. But they are all just estimates anyway. You need to track your own fat loss.

But still, it washes out. Very general guidelines are 10-12 cals/lbs for cutting, and his use of the formula, with the percentages deficits he gives, fluctuates between a little over 10 cal/lbs to 12 cal/lbs.

I'm pretty sure most of the 12 lbs was probably water. I don't do a CKD, but still do a carbup on weekends. I gain about 5 lbs just there, but it's gone by Tuesday.

But I'd track your weight loss pretty closely, and check your BF% once a week to monitor how much fat/lean you are losing. If you are losing too much lbm, adjust the calories up some.

 

[MonStar1023]

Yeah I have a Tanita scale or whatever @ my house that tracks bf% but its like WAY off. I mean it gives the same %s all the time whether your losing fat or gaining fat its retarded. I use it strictly for my weight because its always right on for that.

 

[blood_drinker]

He uses 12 x your bodyweight in daily cals because he is assuming everyone here has a rather slow metabolism. You could go highe 13 or 14, but 12 is ok. But dont go by formulas though. Find out your AMR, and subtract 500 cals from it. THAT EASY! search metacrawler.com for amr and you will find a site that gives it to you.

Good luck

 

[Hoffmeister]

I think this one is as good as any:

http://www.exrx.net/Calculators/CalRequire.html

Again, these are just estimates. You need to track your own calorie intake and find your own level.

 

[Mr.X]

Check your PM, I replied to your question.

Mr.X

 

[Tha One CrumCake]

Mr. X... why don't you just reply here instead of his PM... i mean we can all always learn a thing or two..

This is a message board... for EVERYONE to see,share,and learn from.. why don't u reply here also? Just makes sense.