Is my diary good enough for a cut?

SlimReggieBack

Im trying to cut down from 17% bodyfat to 10% bodyfat in less than 3 months is my diary up to par? And is it possible?

DavPul

unless you currently weigh 120 pounds, your diary isn't up to par because it's only set for 1300 calories, and that's much much much much too low an amount for 19 year old male.

bridgie101

Im trying to cut down from 17% bodyfat to 10% bodyfat in less than 3 months is my diary up to par? And is it possible?

Why do you want to do that? Are you auditioning for a movie as a holocaust victim?

rainbowbow

Well, you want to lose 16 pounds (of FAT) in three months.

Assuming you are COMPLETELY sedentary your TDEE is roughly 2243 calories a day at 6'1 and your current weight.

You want to lose 1.3lbs/week for 16 pounds of fat in 3 months.

Your calorie goal should be no less than 1593.

Although just saying since you're not overweight currently that goal of over 1/week is a little overzealous and if not enough protein is consumed may result in excess muscle loss.


Edited to add: Just looked at your diary and you aren't getting enough protein IMO. Your lean body mass currently is around 146 (assuming the 17% is correct). Try and aim to get 1gram protein for every gram LBM so around 145-150 a day.

SlimReggieBack

Well, you want to lose 16 pounds (of FAT) in three months.

Assuming you are COMPLETELY sedentary your TDEE is roughly 2243 calories a day at 6'1 and your current weight.

You want to lose 1.3lbs/week for 16 pounds of fat in 3 months.

Your calorie goal should be no less than 1593.

Although just saying since you're not overweight currently that goal of over 1/week is a little overzealous and if not enough protein is consumed may result in excess muscle loss.


Edited to add: Just looked at your diary and you aren't getting enough protein IMO. Your lean body mass currently is around 146 (assuming the 17% is correct). Try and aim to get 1gram protein for every gram LBM so around 145-150 a day.

Its so hard to eat that much! Cant eat as much as I used to anymore so your saying if I dont increase my calories I wont get the bodyfat results I desire afterwards? And Im able to increase protein easily Im stacked with protein gallon shake jugs. Could I just focus on that instead?

liftingheavy1

try to cut on as much calories you can get away with so when you hit sticking points you have something to work with keep that fat level up and carbs look to be fine also keep that protein level up to at least how much you weigh

bridgie101

Are you guys kidding? he wants to go down to 10% body fat. Isn't your minimum healthy body fat something like 20%?

... or have I totally utterly lost the plot? :huh:

j6o4

If you cut calories too much, you will lose muscle. If you want to be ripped, you have to maintain as much muscle as possible while eating in a deficit. Just because you eat in a deficit does not insure you that everything you lose is fat. Losing weight slowly by eating more and having a smaller deficit and having some type of strength training program will help to retain muscle while losing weight.

MrGonzo05

Yes, it's possible.

Kanzaki3

If you cut calories too much, you will lose muscle. If you want to be ripped, you have to maintain as much muscle as possible while eating in a deficit. Just because you eat in a deficit does not insure you that everything you lose is fat. Losing weight slowly by eating more and having a smaller deficit and having some type of strength training program will help to retain muscle while losing weight.

^ This. I made the mistake of eating too few calories and when I hit my weight goal, I had a lot of belly fat still present and no visible abs. I was even close to being underweight. Take the weight loss nice and slow.

DavPul

Are you guys kidding? he wants to go down to 10% body fat. Isn't your minimum healthy body fat something like 20%?

... or have I totally utterly lost the plot? :huh:

You're thinking for females. It's lower for males

JacksMom12

900 calories a day? Yikes.

Sarauk2sf

Are you guys kidding? he wants to go down to 10% body fat. Isn't your minimum healthy body fat something like 20%?

... or have I totally utterly lost the plot? :huh:

You're thinking for females. It's lower for males

Not even for females. We can generally go lower than 20% and still be fine, YMMV.

Chadomaniac

Bro

You honestly need to focus on building lean mass

If the chest is what is worrying you , Inbox me because I know all about it and there may only be one solution to that .

Sarauk2sf

You honestly need to focus on building lean mass

^^this.

Eat at a slight deficit and ensure you are doing a progressive loading strength training routine. You are 19, make the most the advantages your age will give you with strength training.

Lemongrab1

The hell is wrong with youth these days?
While 10% body fat is fine for a man, eating 1300 calories a day to get there is most definitely NOT the way to do it.
Focus on building muscle, not dieting like a Beverly Hill's housewife.

Snow3y

Depending on your routines and how aggressive you're going to be doing it.... It should take approximately 12-14 weeks to get there..

SlimReggieBack

Heres the thing you guys Im not starving myself at all my stomach feels really full after Im done eating. And I started my strength training routine to lift 3 times a week. And I can consume much protein by my protein shakes if necessary to match my body weight just because I cant eat as much calories I should.

DavPul

you are starving yourself. feeling full in not an indication of your body consuming enough calories and nutrients. i could eat an entire head of lettuce and feel full but it doesn't mean i've eaten enough to get thru the day.

lift bigger, and eat more. your calories should probably be up around 2100 or so at this point, PLUS exercise calories. I would also cut back on cardio if you're doing any.

darkguardian419

Heres the thing you guys Im not starving myself at all my stomach feels really full after Im done eating. And I started my strength training routine to lift 3 times a week. And I can consume much protein by my protein shakes if necessary to match my body weight just because I cant eat as much calories I should.

ANY pizza can be a 'personal' pizza if you believe in yourself and try hard enough.

This is a joke, and I can only respond with a joke. You're 19... you still have all sorts of hormones. Eat and lift like an ox and stop worrying about fitting into skinny jeans, that style is set to die soon anyway.

YOU WON'T LOOK SHREDDED IF YOU DON'T HAVE ANY MUSCLE.

FaitheSoler

Juice and peanut butter will up your calories with out making you feel like you are over eating..

Rosannajo88

If you really can only eat such a small amount then you need to swap what you are eating for more calorie dense foods. If you want to build muscle then you need to fuel your body to do so. You've already done an amazing job with the weight loss but if you want to build you really need to listen to what these guys are saying, you HAVE to up your calories xx

Good luck x

erickirb

Set your goal to lose 0.5lbs/week and lift heavy weights (eat all of your calories) If you don't get enough protein or don't lift and your deficit it too large then a large % of your weight loss will come from lean muscle, making it harder to lower BF%.

Rosannajo88

I just read through your diary and now have an overwhelming urge to kidnap you and feed you some good homecooked meals! I am alot shorter than you and Im not following a lifting routine but im netting an avarage of 500 cals more than you and still losing weight. Please, please up your calories!

FEMAZmolek

Are you trying to make tape to go into the military? That is the only reason I can think of that you would need to lose any body fat. If you are, there are healthy, safe ways to do it. There is a link on militaryonesource.com with helpful information. Also, if you are consuming that much protein but your protein is low that is concerning. Both of my children have a medical condition that makes it hard for them to digest protein. For them it would be dangerous to try to lose that much weight. You should check with your doctor to see why your protein is low before you continue just in case.

DavidaDisaster1

I just looked at your diary and almost burst into tears. You've done a great job losing the weight and I'm sure it's beating a dead horse at this point but you definitely need more calories and weightlifting in your life. If I were you I'd adjust my diary settings so that you're only logging carbs, fat & protein.

I recommend you give this post a read. It has a lot of good information to help you better set your nutrition goals.
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets?hl=setting+your+macro+targets

Cutting you're body fat percentage will do nothing for you unless you have the muscle. Everything happens in cycles. You bulk, then cut, bulk, then cut. Now's you time to bulk (gain muscle mass) and then after a few months you can go through a cut cycle to show off all that muscle! Pick up a Muscle & Fitness from time to time.

Good Luck & Godspeed!

Iron_Feline

Heres the thing you guys Im not starving myself at all my stomach feels really full after Im done eating. And I started my strength training routine to lift 3 times a week. And I can consume much protein by my protein shakes if necessary to match my body weight just because I cant eat as much calories I should.

yes, yes you are

I went back a week in your diary and lots and lots of days are under 1000 calories.

You'll lose muscle with the fat and NEVER hit the 10% BF goal while looking good. Listen to the excellent advice given here - up your calories lift heavy and lose SLOWLY.

PS for the love of god get a few veggies in your diet.

Lemongrab1

Remember, we're not saying this to make you feel bad or sabotage your dreams. Just to make you aware that what you're doing is most definitely NOT beneficial to your body.
You cannot gain muscle if you're losing weight, and you will definitely drop a ton of weight if you continue eating 1000 calories a day..
If you want to be both skinny and unhealthy, keep doing this. If you want to gain muscle you need to eat more and strength train.
Who gave you this idea in the first place? Is it a self-made plan?
The best way to get the body you want is to understand how to get there. Reading would definitely help you.
Go to a site called bodybuilding dot com.
Not everything they say is accurate, but many of the men there have the type of body you're aiming for and you can read directly from them how to do it.
Some of the men I know on there eat 5000 calories per day, and they're most definitely not overweight.

PikaKnight

You say you want to lose fat but eating as low as you are, you are losing a good bit of muscle.

So even if you get to whatever scale # goal you have set, I think you'll still have a higher body fat % because of all that muscle you lost. Up your calories and make sure you are getting enough protein and doing resistance/strength training.

I'll be honest and say that you wouldn't have been 60lbs overweight if you had issues eating at a higher calorie number. But with what you've been doing and the things you've said so far, I'd highly suggest seeking out counseling and working with a registered dietitian. Maybe get checked over by a physician just in case.

JoRocka

Heres the thing you guys Im not starving myself at all my stomach feels really full after Im done eating. And I started my strength training routine to lift 3 times a week. And I can consume much protein by my protein shakes if necessary to match my body weight just because I cant eat as much calories I should.

you have to build muscle.

Period. You are fairly lean- but eating like that at your age is going to get you into trouble.

I wouldnt' worry so much about WHAT you eat- but more how much you eat. seriously- eat ice cream- eat pizza- eat trail mix- eat crap that's high in calories. Don't blow it all and stop working out and eat like crap- but I can maintain my diet and on the average still come in at/under calories for the week (remember- AVERAGE) and have had 1770 calories of ice cream.

for dessert.

seriously- after a whole day of good... I can put that away. And still have a reasonable average for the week.

so the take away; If you are having hard time eating enough food- pick food's that are significantly higher in calorie content.