In place of a road map!

dwnlynn

BUMP

Rosemarose

bump for later

simplesolid

Thanks for the help.

Here are the stats as you request for calculation.

Age : 38 yo
Height : 6'3
Weight : 370 pounds
Body Fat% 39.5
How often you work out = 5 times per week about 1 to 2 hours per day - anywhere between 1000-2000 calories burned per day

Thanks again for your help.

jamlastsforages

Bump for later reading. Thanks, Dan!

Helloitsdan

Thanks for the help.


Age : 38 yo
Height : 6'3
Weight : 370 pounds
Body Fat% 39.5
How often you work out = 5 times per week about 1 to 2 hours per day - anywhere between 1000-2000 calories burned per day

Thanks again for your help.

Okay.
starting off i'll say this...
The human body can only burn so much fat in a day. Anything beyond that either burns carbs, normally the first thing to deplete from the body, then lean mass or protein.

Drop your routines down to an hour or less for optimal fat loss with lean mass retention.
This also creates less of a chance for any type of injury that could result from overtraining.

On to the numbers.

BMR 2568
TDEE 3980

You are a big guy and you have tons of energy rushing around and through you.
Retaining as much lean mass as possible will be important.
Once you are done, youll be a brick wall.

Lean mass 224lbs
Fat 146lbs

Perfect weight would be around 240lbs.

Set MFP to -30 TDEE 2786 daily.
Proteina nd Fat set to 30% each.
Maintain a 3-5 day routine with 2 full days rest.

This equates to about 2.39lbs lost per week.

Once Body Fat get down to about 25%, reevaluate numbers.
Look into strength building programs like Stronglifts 5x5.
Unless you want to Hulk up I wouldnt recommend any type of hypertrophy work.
Measure every week.
If you can get calipers its even easier.
GNC sells a set for $20.

Feel free to send a PM if interested in joining a high cal group.

PS: Keep net at least 200 above BMR.

valorieflowers

Bump

sthrnspirit

Super. Thanks for the hard work!

simplesolid

Thanks for the help.


Age : 38 yo
Height : 6'3
Weight : 370 pounds
Body Fat% 39.5
How often you work out = 5 times per week about 1 to 2 hours per day - anywhere between 1000-2000 calories burned per day

Thanks again for your help.

Okay.
starting off i'll say this...
The human body can only burn so much fat in a day. Anything beyond that either burns carbs, normally the first thing to deplete from the body, then lean mass or protein.

Drop your routines down to an hour or less for optimal fat loss with lean mass retention.
This also creates less of a chance for any type of injury that could result from overtraining.

On to the numbers.

BMR 2568
TDEE 3980

You are a big guy and you have tons of energy rushing around and through you.
Retaining as much lean mass as possible will be important.
Once you are done, youll be a brick wall.

Lean mass 224lbs
Fat 146lbs

Perfect weight would be around 240lbs.

Set MFP to -30 TDEE 2786 daily.
Proteina nd Fat set to 30% each.
Maintain a 3-5 day routine with 2 full days rest.

This equates to about 2.39lbs lost per week.

Once Body Fat get down to about 25%, reevaluate numbers.
Look into strength building programs like Stronglifts 5x5.
Unless you want to Hulk up I wouldnt recommend any type of hypertrophy work.
Measure every week.
If you can get calipers its even easier.
GNC sells a set for $20.

Feel free to send a PM if interested in joining a high cal group.

PS: Keep net at least 200 above BMR.

Thank you very much for the info. I have changed the values in MFP.
Now I need to think of ways to increase my calorie intake without multiplying my daily sodium intake which exceeds the 2500 already

DaBossLady24

bump

Helloitsdan

Thank you very much for the info. I have changed the values in MFP.
Now I need to think of ways to increase my calorie intake without multiplying my daily sodium intake which exceeds the 2500 already

This is a tough one.
Sodium is always on our mind.

Read this http://forum.bodybuilding.com/showthread.php?t=129247741

Wave_Length covers a lot of material including sodium and meal frequency.

This is another good forum but prepare yourself for posting on BB.com.
The guys/gals in there are very forward with posts.
No sugar coating over there.

pitbullmama

bump

jan1755

Thanks Dan for your very good information. I ran the numbers as suggested and my bMR is 1489. I am pretty sedentary except for walking 30 minutes a day 3-5 days a week so I put that aim sedentary and my calorie calculation is 1519. Does this sound right that I would be sedentary? Also do I log my exercise calories in my tracker or not? Thanks Dan.

annalistic

bump

SOOZIE429

Bump! Thank you!

flong1975

ok - I reset my MFP - my number for moderate activity was 2218 but I took 300 off lit is says I can and set it at 1918 instead of the 1450 I have been doing... let's see if it works and I lose weight because I have been so careful and have only lost 11 lbs so far....

Thanks for the post!

Laligoose

Bump!

Helloitsdan

Thanks Dan for your very good information. I ran the numbers as suggested and my bMR is 1489. I am pretty sedentary except for walking 30 minutes a day 3-5 days a week so I put that aim sedentary and my calorie calculation is 1519. Does this sound right that I would be sedentary? Also do I log my exercise calories in my tracker or not? Thanks Dan.

Set it for light activity.
Sedentary is someone who does just about nothing.

crazydv

Bump...Thanks for posting this!

erintheinspiration

Bump!

MenaMena

bump