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2005/06/13, 11:39 AM
Hello fellow FT'ers!
It's been quite awhile since I have posted here, but I have been lurking in the shadows, reading the posts and gathering info.
Let me give you a brief update on me, since starting my weightlifting routine about 16 months ago, I have achieved many of my short and long term goals. I wanted to bulk up and drop the skinny frame I had been sporting for so many years.
I'm happy to say I have gained about 55 pounds, which I am very happy about! And my measurements have shot up in every category.
Now with that being said, in all this time I've taken to gain, I have also gained a small little gut along with it ;)
I knew from reading here that it just comes with the territory of gaining muscle mass, so I wasn't really concerned. But now I would like to start cutting and lose a little bit of it. My current BF% is 22% and my current weight is 195 pounds.
The question I have is a simple one to answer, but I would appreciate an answer anyway. I want to know exactly the amount of calories I will need to lose 1 to 2 pounds a week. I figure I have at least 10 pounds of fat I could lose, and would like to continue to lift hard during the process.
While I am sure this has been covered a million times on fitBuddy, I would appreciate an answer anyway :love:
A number would do just fine.
One more thing, I really want to thank all the people here, specifically the mods, for all of the priceless information and insight they have provided here. You guys and gals, weather you know it or not, are really helping people every single day! I know personally, I would have never figured out some of this stuff without your guidance, and for that I am truely thankful.
So thanks again, and hope for a reply. My next goal is the toughest one... the ever elusive six pack!
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Mike
Work smarter, not harder.
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2005/06/13, 03:05 PM
1lb = 3500 calories
so to lose 1 lb a week cut your maintenance calories by 500 per day.
good luck :big_smile:
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2005/06/13, 03:07 PM
well.. cant say that right off the bat either... Cygan do you have a fast metabolism or slower?
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~If A equals success, then the formula is: A = X + Y + Z, X is work. Y is play. Z is keep your mouth shut.
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2005/06/13, 03:31 PM
Well, I meant more along the lines of the amount of total calories I need to eat. I had just been eating over my BMR, honestly with not too much detail behind it, but my results were coming in so I didn't really concern myself all that much with it. (yes I know I know... not the right way... but it worked for me during that period)
Now to lose, this seems like a tricker ordeal to me, I want to try and maintain as much muscle mass as I can, understanding that some will be lost in the process.
So I want to be exact about this and make sure I lose gradually while still trying to maintain as much lean muscle mass as possible.
What's the best method to calcuate your BMR? I've heard current weight times 15, (which would bring me to 2925 cals) Is there a better way to get this number?
Also, should I still eat slightly above my BMR limit due to heavy lifing at the gym (like 100 calories or so), or go below it either way.
Too answer your question poolmaster, I have always had a very fast metabolism.
Thanks for the replies so far.
I have never in my life tried to lose weight, never needed to.. so this should be interesting :laugh:
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2005/06/13, 03:33 PM
I wish they had an edit feature for these posts, so I could go over and correct my awful spelling and grammar... forgive me :big_smile:
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2005/06/13, 06:00 PM
I have found this site very useful, It should answer your question
http://www.michaelandkendra.com/BMRCALC/bmrcalc.htm
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2005/06/14, 09:07 AM
Cygan...What you're asking for we can't provide. Every body is different and it would be impossible for us to give you a number and it be accurate.
If you've never tracked your diet and counted your calories, but want to cut, then now would be the time to do so. Freetrainers has a nutrition tracker, personally I like www.fitday.com...just an easier format. Do that to track what you're currently eating in your gaining cycle, for a few days at least.
Next go to www.mybodycomp.com and take your measurements there. It will give you a rough estimate of your BMR. This number should be about 300-500 lower then your current intake (provided all guesstimations are accurate), however might be different if you do have a high metabolism. From there cut 200-300 off of your current intake a day for the first week or 2 (let your body adjust), then another 200-300 every week or so until you see results. Also in this process try to make sure you take note when you hit the point that you neither gain or lose weight...this would be your approximately BMR. It'll make it easier in the future for you to go through this process.
I should have prefaced this by saying I have never gone through a bulking/cutting cycle. Unless you consider beer and nacho's a bulking cycle, in which case I'm cutting now. I am currently in the process of losing weight and am starting to get down to my last 10-15 lbs. So I welcome anyone to edit/correct any incorrect information I might be stating here.
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2005/06/14, 11:35 AM
Everyone is different...while 3500 calories is translated to llb., this does not mean if you "burn" 3500 calories per week, you will lose 1 lb.
The key is your maintenance calories. You must, repeat must, know this to proceed in a logical manner without going haphazard. From here, a calorie reduction of 250 per day for instance, along with increased energy expenditure, will result in tapping into your fat stores. Sorry, there is no other way. You must create a caloric deficit. Forget all the bmr, etc.(the reason for this is we are all so different, witness the guy the same exact size as you who eats less than you and gains well) Calories consumed/calories burnt will give you results in repect to your maintenance calories is the only thing that works, no matter who you are.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2005/06/14, 02:02 PM
Thanks for the responses everyone. I will begin at 2750 calories (which is about 250 less than I was currently eating) and see how my body reacts to that.
I will admit I do not know my maintenance level for sure, but it shouldn't take me too much time to figure out based on how my body reacts over the next couple weeks. Once I get that number, I will be able to better guage EXACTLY how many calories I should be taking in each day.
I also understand this maintenance level will change as I gain or lose weight, and will adjust accordingly.
I am so happy about how much I have progessed up to this point, and I'm looking forward to seeing a little cut on some of these muscles I have developed :dumbbell:
I'm sure once I get there I'll want to start bulking again, it's a constant cycle that I might as well get used to :big_smile::laugh:
Thanks again everyone for their responses, I appreciate the help.
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