What is the best option for weight loss but keeping my strengh up.

royatm

Hi All,
I'm a level 2 gym instructor and training for my level 3 PTI. I'm also doing a diploma in Nutritian. I would just like to know about the following if anyone can help me.

I input my foods on this plan so I know exactly what calories I have eaten in the day against what my max should be to lose weight ( The plan tells me that ! )

I just want to go that bit further into it.

I am trying to work out the Body fat percentage for people and there are so many different ways but I just need the right way that is going to be there or there abouts. The formula I have is below:-

weight - 205lb x 1.082 =221.8 + 94.42 = 316.2

Waist - 39.5 x 4.15 = 163.9 ( 316.2 - 163.9 = 152.3 )
* Lean Body Mass = 152.3

Total Weight 205lb - Lean Body Mass 152.3 = 52.7
* Body mass fat = 52.7

BFM = 52.7 divided by weight 205lb = 0.257 x 100 = 25.7%

Body fat 25.7%

Is this correct as some people are telling me it's way out !!!

Also as I'm losing weight I have kept my daily calories to about 1930. Can someone explain to me as my impression and from what I know is to lower my carbs a little at a time keeping my essential fats arount 30 to 40g per day and my protein up to 100g. Also my carbs are around 250g each day.

I do 30 mins cardio of medium to intense running and then 40 minutes of hypertrophy weight lifting and I do this 5 days a week.

Will I keep my muscle mass with this plan?

How do we calculate what nutrients we need for our body rather that doing the RDA's as everybody is different.
I have been told that it is 0.8 to 1.5g of protein to every lb of lean body mass
2g tops for carbs and 0.25 or essential fats. Is this correct?

Regards,

ana3067

You probably won't' benefit from hypertrophy training while in a deficit. It's very tiring. Most stick to 3-5 rep range while cutting. And if you are lifting 5x a week.... I'm guessing your plan is not optimal. 3x full body or 3-4x upper/lower split are ideal for beginners or for most people. Doing 5 days of lifting would usually mean body part split which is really not necessary for most people (if anyone).

Figure out maintenance cals, eat at a 10-15% deficit max, and get in at least 0.8x your weight in lbs for grams of protein. 0.3x weight in lbs for minimum fat. Rest in carbs. If your priority is endurance and not weight lifting then prioritize carbs above the other two macros at 2-3g per lb.

royatm

Hi Ana. I do the large muscle groups on 4 different days. I do push to the rep max of hypertrophy. I'm into endurance but weight lifting is my main concern at the moment as I want to keep my lean muscle and lose the viscereal and subcutaneous fat as much as possible. Are you saying that i should use the strengh routine of between 1 - 6 rem max? Regarding maintenance caleries !! how do you work that out? I understand what you are saying about the protein, carbs and fat's but the two macros are you meaning the vitamins and minerals? ( micronutiants ) So now you know that my main aim is for cutting, would you still recommend 10 to 15% deficit on cals? and fat's and protein the same as you have stated?
I look forward to hearing from you.

royatm

Hi Ana,
I have just done the research on the BMR and using the Harris Benedict Formula it is 2916.87. I have calculated at 20% max deficit so I would need to eat 2333.49 cals a day to lose weight in a safe way. So I need to eat 2 to 3 grams of carbs per lb total weight not lean weight? and then 0.3g of fat per lb and 0.8g of protein? So with all these calculations I guess I will be losing weight but keeping as much muscle mass as possible as long as i stick to the 1 rep max method and use strengh more that hypertrophy?
Can you tell me how to calculate my BMI because there are so many different varients and i just need one that is fair accross the board and quite accurate.