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LickableTortillaChip
New member
what calculation do you use to cut down the daily cals so you can lose BF? ive heard bodyweight x 10, x 12 and x 15. what do use?
how many cals to eat during a cutting phase?
- Thread starter LickableTortillaChip
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Lifterforlife
New member
In many cases, and works well in most, a 10% cut is a good place to start rather than just picking a number.
Lifterforlife
New member
But guys, he still has to have a current calorie..i.e..maintenance calorie level to begin from. For instance, if he now taking in 20 cal. per lb. and he is way over maintenance, taking those numbers out of the blue and using them may result in a drastic calorie reduction, resulting in immediate muscle loss.
At the very least, more information from him is needed from him to recommend a calorie regiment.
This is where I believe a less aggressive approach to begin is the way to go, and then once settled at maintenance, proceed with some cycling as mentioned.
At the very least, more information from him is needed from him to recommend a calorie regiment.
This is where I believe a less aggressive approach to begin is the way to go, and then once settled at maintenance, proceed with some cycling as mentioned.
Lifterforlife said:
Aye, cap'n. If a subject is less than 30% i try and get them onto the 'bus' as quickly as can be without changing their overall Cal.Intake by more than 10% of overall change/week.... thanks for pulling on the reigns a bit, sometimes the zealous act like zealots...
So would one be more beneficial doing a 12x bodyweight calorie consumption or 500 below estimated maintenance?
For example, using bmr and activity level and decreasing calories by 500 I'd be around 2100-2200..
If I multiply my bodyweight by:
10 - 1450
12 - 1728
15 - 2170
Some of those numbers are DRASTICALLY lower..all this garbage has me confuzzled
For example, using bmr and activity level and decreasing calories by 500 I'd be around 2100-2200..
If I multiply my bodyweight by:
10 - 1450
12 - 1728
15 - 2170
Some of those numbers are DRASTICALLY lower..all this garbage has me confuzzled
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The answer is all of the above - depending on your body. If you've done the math and have a good idea of your BMR and have used an activity multiplier to get your maintenance calories, then go with your numbers, rather than the rule of thumb numbers (which are for those they (a) work for (b) don't have time/want to do the more detailed calculation) So, maintenance minus up to 500/day should give you a slow and SUSTAINABLE fat loss of about 1-2 lbs a week without slowing your metabolism at the outset or peeling off muscle. I'm making the assumption that you're using a reasonable macro split and eating clean, lots of fibrous carbs to keep the system going, good water intake (1 oz/lb of bodyweight) and doing cardio and resistance training.
Record what you are doing - food, exercise, sleep, stress and re-measure your indicators (weight, photos, measurements, body fat pinches) once a week (every two at the most) to determine your progress. Then adjust your food intake if necessary (up or down, cleaner, etc). If you're a detail person, and you would like to know WHY, pick up a copy of Burn the Fat, Feed the Muscle by Tom Venuto (it is an e-book, buy on-line). No more confusion after that read - he's straight down the line and easy to understand, no BS.
Record what you are doing - food, exercise, sleep, stress and re-measure your indicators (weight, photos, measurements, body fat pinches) once a week (every two at the most) to determine your progress. Then adjust your food intake if necessary (up or down, cleaner, etc). If you're a detail person, and you would like to know WHY, pick up a copy of Burn the Fat, Feed the Muscle by Tom Venuto (it is an e-book, buy on-line). No more confusion after that read - he's straight down the line and easy to understand, no BS.
LickableTortillaChip
New member
well i dont have a current maintenance yet. im just getting back into BBing after i saw a pic of myself. i figure im up to 20% BF and want to get back down to 10%.
Lifterforlife
New member
I stress this over and over, key is getting to maintenance. From there, intelligent calorie decisions can be made.
Getting to maintenance should be done also in an orderly manner, or you suffer the slings and arrows of muscle loss....will not be so noticeable at that time due to higher bodyfat still covering the muscle, but you will be sorry when you get dieted down.
All that heavy lifting and eating, and then just to lose it out of impatience is a crime.
Guessing games just do not work, period.
Getting to maintenance should be done also in an orderly manner, or you suffer the slings and arrows of muscle loss....will not be so noticeable at that time due to higher bodyfat still covering the muscle, but you will be sorry when you get dieted down.
All that heavy lifting and eating, and then just to lose it out of impatience is a crime.
Guessing games just do not work, period.
jdevlin1985
New member
Don't count. 1.5grams of protein per pound. Very low carbs.
Never had any problems.
Never had any problems.
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At 20% BF, if you are lifting and doing cardio 5-6 days/wk, the rule of thumb multiplier is 12-13 calories/lb of body weight to cut. At 20% BF, you're probably not that much above maintenance levels at this point. Figure out what you're eating (say 2500 calories/day) and start to cut back by 200 each week (2500 to 2300 to 2100, etc) until you reach your range. Stay there. Macros for cutting - if you're not carb sensitive, you can go as high as 50C, 30P, 20F using clean carbs and essential fatty acids for your fats. Other good ratios are 40c/30p/30f or 40c/40p/20f. The stickies on the top of the women's bodybuilding forum are excellent for diet - we seem to be really fixated on food!
