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In order to lose weight and reduce fat i must lower my calorie intake. But also for someone doing weight training they say to have at least have 6 meals through out the day...so how do i do both?
Just as an example, lets say my BMR is 2000 calories / day. In order to lose weight i should reduce my calorie intake by ie. 500. So i take 1500 calories per day? Also i need to be taking 1g of protein per lean body weight, so if i take 2 protein shakes that's already around 600 calories!!! what am i suppose to eat then?!!!
also starving and making your self hungry makes your body store fat rather than burn fat...so if i already consumed 600 calories and whatever else i eat to fufill the remaining 900 i will be pretty hungry throughout the day!!!! Breakfast is about 400-500 Calories, Lunch is about 500 Calories, i will be starving by dinner time and wont have energy for gym and will be too hungry too sleep. But if i eat i will go over my daily caloric intake!
A protein shake should not be 600 calories if you're doing a powder + water mix. My protein powder is 25g per server @ 90 calories.
Anyways, you can get some of your protein through your meals as well. 1 can of starkist tuna is 90 calories @ 20g protein. Even if you made that into a sandwich that is 120 calories (wheat bread) + 90 calories (tuna) = 210 calories.
Just have 3 medium sized meals a day, at least. Breakfast, lunch, and dinner. Every hour or so in between meals, find a light and healthy snack to keep you from feeling hungry. Something like nuts or berries/fruit (be careful with nuts, because they are calorie dense).
Be very picky with restaurant food. There you can get a soup or a salad (w/ dressing) that easily pushes into the 600-800 calorie range and ruins the rest of your diet.
Honestly though, everyone is different. What works for someone else may not work for you.
calories isnt so so important, unless you are really fat. the main important thing, is eating 5-6 meals a day. and making it all clean food. and shifting your carb intake to your first 4 meals of the day.
you need to be eating all those meals through the day, to keep your metabolism high.
and for cutting, there is no reason to be drinking shakes. you should have no problems at all, getting your calories from solid food. shakes are thrown in, when people are bulking, and you just cant seem to stuff any more calories into yourself through the day.
Also if my BMR is 2000 calories, this only measures the amount of calories i burn if i did nothing the whole day. But i move around, walk, work, go to the gym...so i'm sure i am burning more than 2000 calories a day...trying to eat 1500 calories would be even harder...how do i measure that then?
not perfect but a good way to set up your total cals for goals. Posted by tammyp over at MD.
For FAT LOSS:
* Total Daily Calories = Bodyweight times 12
this may need to be dropped to x11 or x10 if no progress after a few weeks
obese people can use LBM (lean body mass) instead of BW
* Protein = 1g per lb BW
(4 calories per gram)
can go up to 1.5g if desired
* Fat = .4-.5g per lb BW
(9 calories per gram)
yes, you read that right,healthy fats are important for fat loss
* Carbs = whatever remains to meet your calorie total
(4 calories per gram)
TO MAINTAIN WEIGHT
SAME FORMULA X 13-15 BW
First Step: Calculating Your Basal Metabolic Rate
Your basal metabolic rate (BMR) simply means the amount of energy used by your body during a 24-hour period if no activity is performed. In other words, if you're inactive for 24-hours straight, you'd still "burn" the amount of calories equivalent to your BMR.
Your BMR is a function of your size, sex, and age. It's also influenced by your metabolic status (hypo or hyperthyroid state for example). We can calculate BMR with the following formulas (by Harris-Benedict):
For Men
BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age)
So for a 30 year old bodybuilder of 220lbs (100kg) at 5'11" (178cm) it comes up to:
BMR = 66 + (13.7 x 100kg) + (5 x 178cm) – (6.8 x 30)
BMR = 2122 calories per day
For Women
BMR = 655 + (9.6 x weight in kg) + (1.7 x height in cm) - (4.7 x age)
So for a 28 year old figure girl of 132lbs (60kg) at 5'6" (165cm) it comes up to:
BMR = 655 + (9.6 x 60kg) + (1.7 x 165cm) – (4.7 x 2
BMR = 1380 calories per day
Second Step: Factoring in activity level
The amount of calories found using the Harris-Benedict formula is what your body burns every day, even if you do nothing all day. Obviously, the more active you are the more you'll burn fuel. So, energy expenditure will be increased when your activity level goes up.
To get an adequate estimation you need to multiply your BMR by an activity level factor:
1.0 Sedentary
1.2 Very light activity
1.4 Light activity
1.6 Moderate activity
1.8 High activity
2.0 Extreme activity
By sedentary we mean doing nothing all day (sleeping and watching TV).
By very light activity we mean doing nothing physical. Working a desk job or on a computer and not performing any type of physical activity during your day.
By light activity we mean having a non-physical job (desk, computer, etc.) but performing some sort of physical activity during the day (e.g. above average walking) but no hard training.
By moderate activity we mean having a non-physical job, performing some sort of physical activity during the day, and including a daily workout session in your routine. This is where most of you are at.
By high activity we mean either training plus a physical job or non-physical job and twice-a-day training sessions.
By extreme activity we mean a very physical job and daily hard training.
So if our 220 pound bodybuilder with a BMR of 2122 calories/day is moderately active, his daily energy expenditure is bumped up to 2122 x 1.6 = 3395 calories per day. This is the amount of food to consume to maintain present body weight.
Third Step: Adjusting caloric intake to your goal
To gain muscle you should ingest more calories than you use up each day. To lose body fat you must do the opposite. A 20% increase or decrease seems to be ideal for most individuals. This isn't a drastic increase/decrease, so it shouldn't lead to excessive muscle loss or unwanted fat gain.
Our sample bodybuilder has a daily caloric expenditure of 3395kcals/day. If he wants to gain muscle mass he should bump his caloric intake up to 4074kcals/day. And if he wanted to lose fat he should decrease it to around 2716kcals/day on average.
Note that depending on your body type and metabolism, you may need to adjust these figures. Ectomorphs will need to increase caloric intake more than 20% to gain muscle maximally (around 30% is best for them) and they should decrease it less when trying to lose fat (by 10% instead of 20%). Endomorphs should only increase by 10% when trying to gain size, but lowering it by 20% is adequate for them when trying to lose fat.
For example, if our 220 pound bodybuilder is an endomorph he should ingest 3734kcals/day when trying to gain mass (instead of 4074kcals/day).
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OMG...its not rocket science. You are over thinking the situation.
example: Lets just say in order for me to lose weight at a comfortable pace, my caloric intake would need to be at 1500 cal.
Now lets say in my workout I burn roughly 400-500 cal. And my total calorie intake in this paticular day is 2000 cal. After subtracting what I have burned off in my workout my caloric intake is now 1500.
you are losing weight.
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OMG...its not rocket science. You are over thinking the situation.
example: Lets just say in order for me to lose weight at a comfortable pace, my caloric intake would need to be at 1500 cal.
Now lets say in my workout I burn roughly 400-500 cal. And my total calorie intake in this paticular day is 2000 cal. After subtracting what I have burned off in my workout my caloric intake is now 1500.
you are losing weight.
You are oversimplifying it. The proper macro ratios are more important than the total number of calories. What and when you eat also plays a big role.
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Faithful are the wounds of a friend, but the kisses of an enemy are deceitful. -Proverbs 27:6
You can't lose weight, and GAIN muscle at the same time
You can lose weight and maintain muscle
Focus on 1 thing at a time.
not true. as long as you maintain enough nutrients for your muscles to grow, while still maintaining a clean enough diet for weight loss. the 2 can happen at the same time. ive done it on many occassions.
not true. as long as you maintain enough nutrients for your muscles to grow, while still maintaining a clean enough diet for weight loss. the 2 can happen at the same time. ive done it on many occassions.
I agree with this, I have been dropping body fat while still putting on muscle for the last month or so.
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Faithful are the wounds of a friend, but the kisses of an enemy are deceitful. -Proverbs 27:6
Your body can't be in a Anabolic state, and a Metabolic state at the same time. Trying to lose fat, and gain muscle at the same time, would be like trying to stand, and sit at the same time.
The only time a person will gain muscle, and loose fat at the same time, is when the person is just a beginner who is starting bodybuilding, in which case, weight training is such a new stimulus to the body that muscle gain and fat loss happen extremely efficiently. You will Plato
Ugh.... Your body can't be in a Anabolic state, and a Metabolic state at the same time. Simple as that! Nuff Said! Trying to lose fat, and gain muscle at the same time, would be like trying to stand, and sit at the same time.
The only time a person will gain muscle, and loose fat at the same time, is when the person is just a beginner who is starting bodybuilding, in which case, weight training is such a new stimulus to the body that muscle gain and fat loss happen extremely efficiently. You will Plato
LOL. I just saw that you basically copy and pasted a part from one of the articles you posted as your response.
Do you not have a thorough enough understanding to explain anything in your own words? Or is pawning off other people's opinion as your own just what you do?
Maybe you should do some research from some reputable sources.
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Faithful are the wounds of a friend, but the kisses of an enemy are deceitful. -Proverbs 27:6
well common sense tells me, that if i have physically done something myself. more than once(meaning its not a fluke), and ive been working out for 13 years, and competed at the national level. so i am in no way, a beginner. that it is definitely possible.
basically you need to grasp an understanding of what different types of food will do in your body. you are clearly looking at this, as a simple calories injested/calories burned scenario. but it doesnt work like that.
first of all, protein cant be stored as fat. so you can basically eat as much of that as you want. which is what allows you to eat enough calories for growth.
by keeping your carb intake low, you ensure that your activity level for the day, will burn off those calories. which prevents those calories from converting to fat.
your fat intake should consist of good omega-3,6's. these will go to your joints for the most part, and aide in nutrient transport or whatever else they do. but they dont contribute much at all to fat storage. like saturated junk fats do.
if you manage all this properly, and tweak it to suit your natural metabolism. it is quite possible to gain weight, while losing fat.
one more thing to add. by your supposed common sense, it is also impossible to bulk. without gaining all your fat back. since you are going with the idea of calorie surplus=weight gain, and calroie deficit=weight loss. meaning that you would have no control over what type of weight you gained or lost. you would be basically at the mercy of your body type, and metabolism.
Help me understand lowering Calorie intake
