Minimum calories/protein?

[pvcpeterson]

Hello All,

This is my first post--I just discovered this forum, and love learning from everyone's experiences.

Here is my background:

I'm 35, started weightlifting at age 17. Went from 148 to 207 in 4 years time, Au Naturale.

At age 28, sustained a back injury herniating 3 discs... stopped lifting completely. After 2 surgeries, I'm fixed!!! Started lifting again 3 weeks ago.

Currently, I weigh 242 and am at 25% bodyfat due to being sedentary from my back problems.

Here's the question:What would you all say is the MINIMUM amount of calories/protein needed so that I can simply maintain the muscle I have, while burning the most fat?

I love weightlifting, but I honestly don't care if I gain lots of weight...I've got good genetics to begin with as far as that goes.

My goals are simple; achieving very low body fat (5-8%) and being as in shape as possible!

My current routine looks like this:

Cardio everyday in the A.M. for 35 min. (elliptical machine)
Monday = Chest, Triceps, Shoulders
Tuesday = Abs
Wed = Legs, Calves
Thursday = Abs
Friday = Back, Biceps
Sat and Sun = 0ff

Thanks for any advice you can offer!

 

[pvcpeterson]

I should add that I will be upping the cardio as my body gets used to working out again...probably doing some plyometrics, jogging, or otherwise more "calorie burning" type exercises compared to a simple elliptical machine.

I haven't been counting my calories as of yet; however, I have just created a diet plan. I am awaiting revealing what I calculated for calories/protein until I get some feedback from some of you guys... I may be WAY off base. We'll see.

 

[pvcpeterson]

Well, I'm going to try this out:

2000 calories, 235 grams of protein.

45% protein/ 30% carbs /25%fat

 

[pvcpeterson]

Yeah, I guess my question was stupid...inasmuch as I should just try things out for myself.

When I gained 60 pounds over 4 years, I ate roughly 225-250 grams of protein, and I never bothered to count calories at all...I ate whatever I wanted. BUT, I only had a bodyfat percent of around %15-- not cut at all.

I really have no idea what it takes (for ME) to get cut.

 

[danfinancial]

I think your question was regarding minimum calories and protein in order to lose weight and not have your body eating muscle. I have experimented with this and I have found that the magic sustainable number is 500 calories. No one "in the business" will say this because of all the pressure to make sure the number is high enough to keep people from becoming sick. With NO EXERCISE, 500 calories will make you lose anywhere from 1 to 1.4 lbs per day. Now they need to be Protein calories. I have tried fasting or using lower calories or less protein, but I would always get sick. I finally found what worked for me.

Here's what I did to take off crazy weight in a short period of time.

1. Stop working out. Eating this little amount of calories and working out will break down your immune system and you will get a cold or the flu or worse. If you work out, you must replace those calories so don't even try this.
2. Get protein powder (I use Body Fortress 26g or protein per shake - you can get it at Walmart)
3. Start out having 3 - 1 scoop shakes with 2% milk for 3 days. This is the tough part. no other calories and drink lots of water.
4. On the 4th day have 3 - 1 scoop shakes with 1% milk for 2 days
5. On the 6th day, have 3 - 1 scoop shakes with skim for 1 to 4 days
6. After all that, cut it down to 2 - 1 scoop shakes with skim milk each day (500 Calories total)

The first 2 or 3 days are tough. Always drink lots of water. No alcohol. After a while, you may feel like you don't even need the 2 shakes because your stomach is so shrunk but you're burning fat like mad. FORCE THE SHAKES DOWN EVEN IF YOU DON'T THINK YOU CAN.

I was at 265 and I am now at 202. It worked great. I broke the diet slowly with fruits and vegetables and worked up to normal quantities of normal food.

Hope this helps and doesn't make too many people angry that I would share such a low cal diet.

 

[travanx]

danfinancial: How long did it take you to go from 265 to 202 doing that??? I need to lose some weight fast, as I tore my MCL a week ago (stupidly slipped on concrete the wrong way), and can't run until this thing is nice and healed. Was averaging about 30-40 miles a week before this. The OP is asking something I am very interested in. As I have been slowly but surely replacing my fat with muscle recently, but realized I just need to lose some weight so my body isn't trying to hold up so much weight. Is having 3scoops x 26g the right amount to have for the day for his weight??? I want to try this for 2 days and see how I feel.

Similar to the OP, I am 30, I have had injured ankles, back and other things from playing basketball since a very early age, even shattered both my heals playing for the city. So I feel you on that Pvcpeterson.

 

[Flatteraxe]

Wouldn't cutting calories down to that level put you straight into starvation mode?

 

[Flatteraxe]

anyone?

 

[pvcpeterson]

Well, I have had some interesting diet/lifting experiences in the last 2 months, so I thought I'd share.

I tried the old Protein Power/Atkins/Ketogenic diet for a couple weeks. I lost perhaps 12-15 pounds, but I felt weak and had no energy.

I then read an article by a fellow from the forum, Nelson Montana. He had a few opinions that I found interesting--mainly, that weight lifting burns fat better than cardio, and not to worry so much about macronutrient ratios as long as you're getting enough protein and calories.

SO, after having read that, I added in the carbs made sure I had enough protein, then started hitting the weights harder-- and cut out the cardio.

I INSTANTLY upped my strength and energy. It turns out carbs ARE important for stamina/strength. I regained what water-weight I had lost from cutting the carbs.

Will I lose very much weight, and will it happen quickly? I don't know. I feel like I have a ton of energy and strength, though.

Here is my plan: I am going to have a hydrostatic weighing. It will be able to tell my body composition, how much fat and muscle I have.

I will continue eating my new diet (1,825 calories and 161 grams protein) for 1 month.

I will then have a 2nd hydrostatic weighing, and see if:

1. I retained all my muscle and lost only fat
2. I gained muscle AND lost fat

OR

3. I lost fat AND muscle due to inadequate protein and/or caloric intake.

I have always wondered if it is possible to gain muscle and lose fat simultaneously; soon I will know!

I'll probably start a new thread in a month with my experimental results, along with detailed info about what exactly I ate and my workout routine.

 

[jdbaker82]

I have always wondered if it is possible to gain muscle and lose fat simultaneously; soon I will know!

I'll probably start a new thread in a month with my experimental results, along with detailed info about what exactly I ate and my workout routine.

You can I have been doing it for the past 3 months and I have proof. The mirror and pictures don't lie for the fat coming off and the 60 lb increase in bench press and 15-20 lbs in other excersies dont lie.