to lose weight and fat/ build muscle cals?

thatch1234

Hi guys, after Xmas im dropping the cardio now so want to check my cals. I do 5x5 3 days a week. I'm 5ft 7, 15.9 stone. 25 year old male. Bf% last time I checked was about 27%. I want this under 20% ASAP and then a lot lower. I would like to weigh in the low 13 and a halfish range as for my body shape and structure I think that would be ideal. I can do cardio if helps. I was eating 2200 cals before but that was with cardio a couple times a week. Don't want only 1lb lost a week want atleast 2. Anyone that can help would be awesome. Thanks alot

RGv2

First off, you're not going to build fat and gain muscle. You lose fat/weight at a deficit and gain muscle/fat at a surplus. 2200 cals sounds to be pretty decent. Aiming for 2lbs a week seems doable, but at your weight it might not last long. You and I weigh the same and are the same height and I know if I were to cut, it's not going to be 2lbs per week at 2200 cals.

The thing is, when you lift the weight comes off slower. The inches may drop at the same weight, but the scale won't move as fast. You're maintaining muscle mass and retaining water. Also, since you're maintaining muscle mass, you're losing mostly fat when you lose weight, so the scale will move slower than when you drop fat, water, and muscle mass when you don't lift.

lrmall01

This explains it well and has links to the necessary calculators, etc. You should be able to follow it and calculate the target yourself.

http://www.muscleforlife.com/how-to-lose-weight-fast/

I have those formulas in a spreadsheet and this is what I came up with, using the info you provided (222 lbs, 27% body fat). It should give you a good place to start. Do this for 2 weeks and if you aren't losing 1 - 2 lbs per week drop the calories by 200, keeping macro percentages the same.

TDEE 2348
BMR 1957
20% Def 1879

Fat Carb Protein
73 94 211 (grams)
658 376 845 (calories)
35% 20% 45% (percentage)


I also recommend you read parts 2 and 3 of that series for other ideas.

Good luck!