Entering a calorie deficit

trojan698

trojan698

trojan698

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Decided to make a new thread as my other has digressed into needing a little more advice re entering a calorie deficit. I've also decided against Ketosis in the meantime mainly because it's too expensive, and I do like my carbs.

So basically I've figured out that weighing 248lbs and have a rough body fat % of 22% leaves me with a lean body mass of 193lbs and if I were to go by 9.5 calories per lb of LBM I'd be looking at 1833.5 cals per day right? I'll be accompanying this with cardio 4+ times per week so should hopefully see some results fairly quickly? I'm also taking Green tea extract, as I've heard it does magical things :)

Any advice would be greatly appreciated! :cool:
 
trojan698 said:
Decided to make a new thread as my other has digressed into needing a little more advice re entering a calorie deficit. I've also decided against Ketosis in the meantime mainly because it's too expensive, and I do like my carbs.

So basically I've figured out that weighing 248lbs and have a rough body fat % of 22% leaves me with a lean body mass of 193lbs and if I were to go by 9.5 calories per lb of LBM I'd be looking at 1833.5 cals per day right? I'll be accompanying this with cardio 4+ times per week so should hopefully see some results fairly quickly? I'm also taking Green tea extract, as I've heard it does magical things :)

Any advice would be greatly appreciated! :cool:
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1833 calories seems too low - I've just started trying to lose weight and I'm on 1900 cals. I'm also 5ft 3 lol so I would have thought you should start a bit higher then taper down as needed.
 
trojan698 said:
Hmmm, in that case it is pretty low! Got any recommendations? Where did you get your 1900 cals figure from? :)
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Use this site to get a rough figure for your calories:

http://www.bmi-calculator.net/bmr-calculator/

I was recently 'bulking' and was eating around 2400-2500 calories which gave me a nice and slow weight gain (well..not that slow lol). So now I've taken off around 500 calories off that and see how I progress. If there's no loss I'll play around the figure.
 
Thanks for the info, I'm get conflicting info from both threads, lol. The website suggests about 2400 cals for my weight on a 1000 cal deficit.

If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.
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trojan698 said:
Thanks for the info, I'm get conflicting info from both threads, lol. The website suggests about 2400 cals for my weight on a 1000 cal deficit.
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Then maybe start at 2400 and see how you go from there? If you don't see anything happening you can always reduce by 200 and then see your progress from that.

I think it's better to start with a higher (although lower then normal!) figure and work your way down as needed.

:)
 
Don't cut calories too drastically, too quickly or it will just be a nightmare for all kinds of reasons. Go for about 3000kcals for a week, see what happens and gradually reduce by about 250kcals.

I'm was 230lbs, cut calories to 3500kcals and went down to 218lbs! Now my weights has levelled off around 219lb so it's time for me to reduce to 3250kcals and so on. That's how I do it, this way I'm not hungry and miserable all the time! :)
 
Chong Warrior said:
Don't cut calories too drastically, too quickly or it will just be a nightmare for all kinds of reasons. Go for about 3000kcals for a week, see what happens and gradually reduce by about 250kcals.

I'm was 230lbs, cut calories to 3500kcals and went down to 218lbs! Now my weights has levelled off around 219lb so it's time for me to reduce to 3250kcals and so on. That's how I do it, this way I'm not hungry and miserable all the time! :)
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bah..

You just said what I said but added in a few more numbers!

:D
 
Think I might need to up the calories further. I'm going on 2500 now, but seems to be losing weight at quite a rate.

Weight on Friday - 248lbs
Weight Today - 245lbs

3lbs lbs in 2 days..

That said, could be water rentention? Or perhaps my decimation of the toilet bowl yesterday!
 
trojan698 said:
Think I might need to up the calories further. I'm going on 2500 now, but seems to be losing weight at quite a rate.

Weight on Friday - 248lbs
Weight Today - 245lbs

3lbs lbs in 2 days..

That said, could be water rentention? Or perhaps my decimation of the toilet bowl yesterday!
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Probably water. weigh yourself after 1 week and then see. Also use the mirror :)
 
guys,

when you are doing the calorie ount...how are you calculating everything? Stuff like a whey protein shake...how much is that? And a chicken breast?

Also what the make up of your meals, as in carbs and protein?
Also what are the actual meals you are having?
 
Righto, well despite doing 1hr cardio sessions 6 times a week, my weight has settled at 111kg's and isn't budging :mad:

Think I need to reevaluate my diet, specifically my protein and carb intake, are carbs (ie cereal) for breakfast alright? Basically my diet is as follows-

Breakfast 10pm - bran flakes, with semi skimmed milk ~300 cals
Snack 12pm - banana or apple ~100 cals
Lunch 2pm - Sandwich (2 slices wholemeal) with ham and cheese ~500cals
Snack 4pm - banana or apple ~100 cals
Dinner 7pm - Varies, generally try to get a good amount of protein in there but having diffculty cutting carbs from this meal though its probably a good idea?

Getting a bit miffed tbh, though I might just be being impatient.
 
trojan698 said:
Righto, well despite doing 1hr cardio sessions 6 times a week, my weight has settled at 111kg's and isn't budging :mad:

Think I need to reevaluate my diet, specifically my protein and carb intake, are carbs (ie cereal) for breakfast alright? Basically my diet is as follows-

Breakfast 10pm - bran flakes, with semi skimmed milk ~300 cals
Snack 12pm - banana or apple ~100 cals
Lunch 2pm - Sandwich (2 slices wholemeal) with ham and cheese ~500cals
Snack 4pm - banana or apple ~100 cals
Dinner 7pm - Varies, generally try to get a good amount of protein in there but having diffculty cutting carbs from this meal though its probably a good idea?

Getting a bit miffed tbh, though I might just be being impatient.
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You simply aren't eating enough!!!!

Read my post earlier on in this thread. There's a great website I found a few weeks ago, it really does get the message across well, I'll try and dig it up. Have a look back here later ;)
 
Just thought I'd provide a wee update, currently sitting at 105.8Kg (233lbs?), so that's a drop of 15lbs so far, which although isn't bad, but it can't come fast enough ;)
I'm aiming for 224lbs atm, and will hopefully be looking good at that, though I anticipate I might have to cut further! :rolleyes: :D
 
with exercise and eating (lack of) ive managed to create a 13,000ish calorie deficit this week. lost nothing \o/

oops :)
 
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