Heavy lifter who needs to lose fat

Margomb45

Would love to hear from other lifters, on how or what type of meal plan they use

usmcmp

You may find that timing of food and carbs matters a bit more than people who are only focusing on diet to lose weight. Meal plan/macros/meal timing and all those other things are highly individual. You'll benefit from adequate protein and fats. Timing carbs around lifting sessions will help you keep your volume higher. Dropping calories too low will negatively impact your lifting (maybe not initially, but it will get to you).

It's really best to play around with calories, macros and meal timing to see what works best for you.

chantzwisneski

My basic diet
Chicken8oz
Chicken Capri 8oz
Brown rice half cup
Protein shake one scoop with one cup milk
Pork chop 8oz
Potatoes
Sweet potatoes
Spinach
Borcolli with cheese.

Plus a few more I can't think of because I kin bed tired as heck writing you. It's all about what you eat and staying within your macros and water intake.. With a good lifting routine.

If you can afford a 10 dollar book.. Download this book or buy it. It changed my life. This isn't a sales pitch.. It just helped me the link is at the bottom.



“GENERAL CUTTING RECOMMENDATIONS

While overeating is the more common mistake when cutting, some people tend to under eat..
Don't eat a excess of sugars more than 50-60g

Also it's not about how many calories you have a deficit in to get your desired body composition.. To get leaner and more toned. You need to eat the right foods with quality protein, carbs, and fat.

“CALCULATING YOUR CUTTING DIET

When you cut, you will first calculate a starting point and adjust as needed. Here’s where you start:

• 1.2 grams of protein per pound of body weight per day,

• 1 gram of carbs per pound of body weight per day, and

• 0.2 grams of fat per pound of body weight per day.

For a 200-pound male, it would look like this:

• 240 grams of protein per day,”

“• 200 grams of carbs per day, and

• 40 grams of fat per day,

This would be about 2,120 calories per day, which is a good starting point for a 200-pound guy looking to lose weight.

If you’re over 25 percent body fat, your formula is slightly different:

• 0.8 grams of protein per pound of body weight per day,

• 0.6 grams of carbs per pound of body weight per day, and

• 0.3 grams of fat per pound of body weight per day.

For a 250-pound guy, it would look like this:

• 200 grams of protein per day,

• 150 grams of carbs per day, and

• 80 grams of fat per day.

This also comes to about 2,120 calories”

“per day, which is where a 250-pound man with a body fat percentage greater than 25 percent would want to start. (Remember that the more body fat you have to lose, the larger of a deficit you can safely place yourself in.)

If you’re extremely obese—over 30 percent body fat—then I recommend that you work out your BMR as discussed earlier in this book and do the following:

1. Multiply it by 1.2. This will be your daily calorie intake.
2. Get 40 percent of those calories from protein, 30 percent from carbohydrates, and 30 percent from dietary fat.
Here’s how you figure this out:

a. Multiply your total daily calorie intake by 0.4, and divide the resulting number by 4. This is how many grams of protein you will eat every day.
b. Multiply your total daily calorie

“intake by 0.3, and divide the resulting number by 4. This is how many grams of carbohydrate you will eat every day.
c. Multiply your total daily calorie intake by 0.3, and divide the resulting number by 9. This is how many grams of dietary fat you will eat every day.
For example, if your total daily calorie intake is 2,200, here’s how this looks:

(2200 × 0.4) / 4 = 200 grams of protein per day
(2200 × 0.3) / 4 = 165 grams of carbohydrate per day
(2200 × 0.3) / 9 = 73 grams of dietary fat per day”

Excerpt From: Matthews, Michael. “Bigger Leaner Stronger.” Oculus. iBooks.
This material may be protected by copyright.

Check out this book on the iBooks Store: https://itun.es/us/sxYtF.l

usmcmp

chantzwisneski wrote: »

While overeating is the more common mistake when cutting, some people tend to under eat..
Don't eat a excess of sugars more than 50-60g

Also it's not about how many calories you have a deficit in to get your desired body composition.. To get leaner and more toned. You need to eat the right foods with quality protein, carbs, and fat.

This is absolutely untrue and unnecessary.

ajoskows

Hey man I'm coming off a bulk so now I'm looking to cut all the fat I gained. I dropped my carbs by 100g and increased my protein intake about 75-100g. For calories it depends on how active you are during the day. I'm starting to really increase my cardio also so my calories only dropped slightly.

chantzwisneski

usmcmp wrote: »

chantzwisneski wrote: »

While overeating is the more common mistake when cutting, some people tend to under eat..
Don't eat a excess of sugars more than 50-60g

Also it's not about how many calories you have a deficit in to get your desired body composition.. To get leaner and more toned. You need to eat the right foods with quality protein, carbs, and fat.

This is absolutely untrue and unnecessary.

Which part? The recommended sugar intake per day is like 30grams.. And yes you need a proper deficit to lose fat. But you can't expect to eat *kitten* food hit your macros and call it a day. You will never get your desired body composition if you eat *kitten* food. And I meant to say it's not all about how many calories you have in your deficit.
Oh yea meal timing is definitely key.

Maybe look into intermittent fasting

Or meal timing for pre and post workout meals.

Everything helps trust me man.

usmcmp

chantzwisneski wrote: »

usmcmp wrote: »

chantzwisneski wrote: »

While overeating is the more common mistake when cutting, some people tend to under eat..
Don't eat a excess of sugars more than 50-60g

Also it's not about how many calories you have a deficit in to get your desired body composition.. To get leaner and more toned. You need to eat the right foods with quality protein, carbs, and fat.

This is absolutely untrue and unnecessary.

Which part? The recommended sugar intake per day is like 30grams.. And yes you need a proper deficit to lose fat. But you can't expect to eat *kitten* food hit your macros and call it a day. You will never get your desired body composition if you eat *kitten* food. And I meant to say it's not all about how many calories you have in your deficit.
Oh yea meal timing is definitely key.

Maybe look into intermittent fasting

Or meal timing for pre and post workout meals.

Everything helps trust me man.

I'm a competitive bodybuilder and a lot of those rules are completely arbitrary. Meal timing and "clean eating" might give someone a 1% edge against competition, but is still irrelevant if they can't adhere long term.

Also, the person who posted this topic and myself are women.

chantzwisneski

Good on ya!

arditarose

usmcmp wrote: »

chantzwisneski wrote: »

usmcmp wrote: »

chantzwisneski wrote: »

While overeating is the more common mistake when cutting, some people tend to under eat..
Don't eat a excess of sugars more than 50-60g

Also it's not about how many calories you have a deficit in to get your desired body composition.. To get leaner and more toned. You need to eat the right foods with quality protein, carbs, and fat.

This is absolutely untrue and unnecessary.

Which part? The recommended sugar intake per day is like 30grams.. And yes you need a proper deficit to lose fat. But you can't expect to eat *kitten* food hit your macros and call it a day. You will never get your desired body composition if you eat *kitten* food. And I meant to say it's not all about how many calories you have in your deficit.
Oh yea meal timing is definitely key.

Maybe look into intermittent fasting

Or meal timing for pre and post workout meals.

Everything helps trust me man.

I'm a competitive bodybuilder and a lot of those rules are completely arbitrary. Meal timing and "clean eating" might give someone a 1% edge against competition, but is still irrelevant if they can't adhere long term.

Also, the person who posted this topic and myself are women.

This. Meal timing is irrelevant when it comes to general fat loss, especially when it comes down to what works for the individual and the ability to adhere to a deficit in the long run.

There is also nothing wrong with going over your sugar goal either, as long as you are in a deficit and meeting your macro/micro-nutrient goals (preferably with the majority coming from whole/nutrient dense food).

_lyndseybrooke_

Meal plan? No. I have macro goals and I eat whatever I want as long as it fits. I don't see the point in overcomplicating it.

Angellaree

^ This.

_lyndseybrooke_

chantzwisneski wrote: »

My basic diet
Chicken8oz
Chicken Capri 8oz
Brown rice half cup
Protein shake one scoop with one cup milk
Pork chop 8oz
Potatoes
Sweet potatoes
Spinach
Borcolli with cheese.

Plus a few more I can't think of because I kin bed tired as heck writing you. It's all about what you eat and staying within your macros and water intake.. With a good lifting routine.

If you can afford a 10 dollar book.. Download this book or buy it. It changed my life. This isn't a sales pitch.. It just helped me the link is at the bottom.



“GENERAL CUTTING RECOMMENDATIONS

While overeating is the more common mistake when cutting, some people tend to under eat..
Don't eat a excess of sugars more than 50-60g

Also it's not about how many calories you have a deficit in to get your desired body composition.. To get leaner and more toned. You need to eat the right foods with quality protein, carbs, and fat.

“CALCULATING YOUR CUTTING DIET

When you cut, you will first calculate a starting point and adjust as needed. Here’s where you start:

• 1.2 grams of protein per pound of body weight per day,

• 1 gram of carbs per pound of body weight per day, and

• 0.2 grams of fat per pound of body weight per day.

For a 200-pound male, it would look like this:

• 240 grams of protein per day,”

“• 200 grams of carbs per day, and

• 40 grams of fat per day,

This would be about 2,120 calories per day, which is a good starting point for a 200-pound guy looking to lose weight.

If you’re over 25 percent body fat, your formula is slightly different:

• 0.8 grams of protein per pound of body weight per day,

• 0.6 grams of carbs per pound of body weight per day, and

• 0.3 grams of fat per pound of body weight per day.

For a 250-pound guy, it would look like this:

• 200 grams of protein per day,

• 150 grams of carbs per day, and

• 80 grams of fat per day.

This also comes to about 2,120 calories”

“per day, which is where a 250-pound man with a body fat percentage greater than 25 percent would want to start. (Remember that the more body fat you have to lose, the larger of a deficit you can safely place yourself in.)

If you’re extremely obese—over 30 percent body fat—then I recommend that you work out your BMR as discussed earlier in this book and do the following:

1. Multiply it by 1.2. This will be your daily calorie intake.
2. Get 40 percent of those calories from protein, 30 percent from carbohydrates, and 30 percent from dietary fat.
Here’s how you figure this out:

a. Multiply your total daily calorie intake by 0.4, and divide the resulting number by 4. This is how many grams of protein you will eat every day.
b. Multiply your total daily calorie

“intake by 0.3, and divide the resulting number by 4. This is how many grams of carbohydrate you will eat every day.
c. Multiply your total daily calorie intake by 0.3, and divide the resulting number by 9. This is how many grams of dietary fat you will eat every day.
For example, if your total daily calorie intake is 2,200, here’s how this looks:

(2200 × 0.4) / 4 = 200 grams of protein per day
(2200 × 0.3) / 4 = 165 grams of carbohydrate per day
(2200 × 0.3) / 9 = 73 grams of dietary fat per day”

Excerpt From: Matthews, Michael. “Bigger Leaner Stronger.” Oculus. iBooks.
This material may be protected by copyright.

Check out this book on the iBooks Store: https://itun.es/us/sxYtF.l

So I should be eating 128c/25f/153p = 1350 calories/day...

Unknown

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