Pintoca Cutting Calculator. Read up

[Linzie1303]

Hi Pintoca! I was looking at your spreadsheet and plugging in some things and it seems pretty kick ass!

Was wondering though...I'm about to embark on my first competition diet..when I was looking at my numbers it was saying that I would get down to 106 at the end of 12 weeks. I'm only 127 at 17% bf. (5'5'')I think I might look kinda scary at 106! lol I know that I probably will not get to that weight and it is of course an estimate...But do you have any advice on wether I should maintain until 12 weeks out? I'm 17 weeks out and I'm not sure when to start cutting. I have heard a thousand different answers and am still playing with my carb intake. Thanks for any advice you could give!!!

Again...that spreadsheet is really awesome!
Linzie

 

[pintoca]

Hi Pintoca! I was looking at your spreadsheet and plugging in some things and it seems pretty kick ass!

Was wondering though...I'm about to embark on my first competition diet..when I was looking at my numbers it was saying that I would get down to 106 at the end of 12 weeks. I'm only 127 at 17% bf. (5'5'')I think I might look kinda scary at 106! lol I know that I probably will not get to that weight and it is of course an estimate...But do you have any advice on wether I should maintain until 12 weeks out? I'm 17 weeks out and I'm not sure when to start cutting. I have heard a thousand different answers and am still playing with my carb intake. Thanks for any advice you could give!!!

Again...that spreadsheet is really awesome!
Linzie

Hi Linzi, thanks for the feedback, glad to know it does helps other people... WOW, my spreadsheet being used as a preparation tool for Competition...never thought it would make it this far!!! Really happy about it.

OK, the timeline calculation depends on 3 factor:

1. How much weight you can shed each week
2. What %age of that weight is fat and what % is LBM
3. How efficient is your body at burning fat. In other words, how many cals you need to burn 1 lb of fat (100% efficiency would be 3500 cals, real-life needs more).

Since this last part is based only on observation of my results (large male), your numbers will vary. What I recommend for you to find your numbers are:

1. Start NOW with the diet, and run it for 6 weeks. Do a weight in every week (lets say, on fridays) and write down your weight and BF%. You need to write down exactly what you eat, and a good approximation of how many cals you burn per week with your training and cardio.

2. Do an average of the last 5 weeks (omit the first week, you will loose liquid). And note your personal numbers for: weekly weight loss, %age of fat and LBM and your efficiency (how many cals of deficit you have in 1 week, how many lbs of fat you burned).

With that, you can then change the values in the spreadsheet and create your own personal timeline.

Time is always scarce, so START NOW!!! If after 6 weeks you notice you are loosing weight too fast, increase you cals to maintenance level until you resume your cutting. Better to spend the last 4 weeks maintaining than on a desperate cutting race. You will need to play with your sodium and water intake towards the end of your cutting, to achieve peak condition.

Also, since this is for competition, keep a VERY close eye on your LBM, if it drops too much, up the calories. For a competition you cannot afford to loose too much of it, better to take it slower.

If you are not doing this All Natty, please ask the other Bors about what gear you could run for LBM preservation, without any virilization side-effects.

that is all for now, feel free to ask any additional questions you might have.

 

[pintoca]

.

(get asked how to calculate these numbers all the time...)

 

[emo_boy]

Are my caloric deficits suppose to go down each day ... could you explain that to me? It says my BMR is 2,211 and my TDEE is 3,428 .... so wouldnt dropping down to 1,014 calories on Sunday throw me into starvation mode???

 

[pintoca]

Are my caloric deficits suppose to go down each day ... could you explain that to me? It says my BMR is 2,211 and my TDEE is 3,428 .... so wouldnt dropping down to 1,014 calories on Sunday throw me into starvation mode???

??? I don't get it... the calculator will never give you a value for daily cals below 1800 for a man and 1200 for a woman (it is hardcoded into the calculation for the TDDE deficit). So no matter how low you want to go, 1800 and 1200 are the limits.

How are you getting 1014??? maybe you are reading the results wrong?

post your weight, bf% and training frequency and will let you know what your numbers are.

You should have low days and high days. That is all.

Pintoca

 

[emo_boy]

??? I don't get it... the calculator will never give you a value for daily cals below 1800 for a man and 1200 for a woman (it is hardcoded into the calculation for the TDDE deficit). So no matter how low you want to go, 1800 and 1200 are the limits.

How are you getting 1014??? maybe you are reading the results wrong?

post your weight, bf% and training frequency and will let you know what your numbers are.

You should have low days and high days. That is all.

Pintoca

6'0 , 260 , 27-29% body fat ......

 

[pintoca]

That was easy.

eat 5 days a week: 2400 cals
2 days a week: 2900

The 1014 you are seeing is the deficit below your TDEE, not your BMR, and its created by 500 cals burned by Cardio plus the food you eat below your TDEE.

That daily caloric deficit column shows the total deficit for each day, including calories NOT Eaten, calories gone through Cardio and calories killed by lifting. This is a deficit from your TDEE.

With a plan like this you would have a 10.000+ weekly calorie deficit... How much fat will your body burn with such a deficit is something you need to find out by weekly measurements.

 

[emo_boy]

Awesome! Thanks man!

BTW: Do you have that post where you showed which muscle groups you worked out on which day?

 

[AClarke]

Anyone else not able to download the excel file??? I wanted to customize it for myself but it's not letting me... can you help me out Pintoca??? Thanks

 

[pintoca]

Anyone else not able to download the excel file??? I wanted to customize it for myself but it's not letting me... can you help me out Pintoca??? Thanks

Thaks for the Heads up something is wrong my ISP. I will have them fixed.

Pintoca