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~20lbs down, ~60lbs to cut while still lifting , help?

BrainsOnGains
BrainsOnGains Posts: 282 Member
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1) What's your current intake of calories gross, on average?

2000-2100

2) What's your current average intake of protein, carbs, and fats, in grams?

eyeballing my 30 day report
P 225
F 75
C 125

3) Do you use a food scale and measure everything?

I just purchased a scale. I use it.

4) Do you track all of your intake, daily? (Everything?)

Everything except for 0 calorie drinks.

5) Do you take cheat days or days off?

I would say 1-2 days a week I am unable to exercise.

6) How much weight have you lost so far?

18lbs since Jan 6, 2013

7) What is your activity like, both exercise and non-exercise?

Moderately active at work. I superset all of my lifting (bodybuilding isolation mostly)

8) How long have you eaten at your previous amount and what happened in that time frame?

Since 1/6/2013 I have all but banned bread rice and pasta. Along with Regular soft drinks. I have been eating "good" since.

9) What's your height, current weight and if you know it, bodyfat%?
6'2"
281
BF estimated 25-30%

My current settings are :
Carbs 15%
Protein 55%
Fats 30%

Reason for posting:
I want to lose fat and not lose muscle mass, while gaining muscle mass? I want to have something to show when this fat burns off essentially.

thanks.

Replies

  • SideSteel
    SideSteel Posts: 11,068 Member
    tagging
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    ^^me too
  • Crankstr
    Crankstr Posts: 3,958 Member
    tagging

    You're it!
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    You are not stalled so what are looking for specifically to be answered?


    However, your protein is unnecessarily high.

    Have you read this?:

    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets


    Also, re muscle gains while losing fat see here:

    http://www.myfitnesspal.com/topics/show/818594-building-muscle-and-losing-fat-at-the-same-time
  • BrainsOnGains
    BrainsOnGains Posts: 282 Member
    You are not stalled so what are looking for specifically to be answered?


    However, your protein is unnecessarily high.

    Have you read this?:

    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets


    Also, re muscle gains while losing fat see here:

    http://www.myfitnesspal.com/topics/show/818594-building-muscle-and-losing-fat-at-the-same-time

    Essentially I want to lose BF while atleast maintaining some mass (possibly gaining a little). Just want to know if im on the right track... Would rather ask now than do 6 months of the wrong thing and be discouraged. Sorry if I posted wrong.
  • BrainsOnGains
    BrainsOnGains Posts: 282 Member
    You are not stalled so what are looking for specifically to be answered?


    However, your protein is unnecessarily high.

    Have you read this?:

    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets


    Also, re muscle gains while losing fat see here:

    http://www.myfitnesspal.com/topics/show/818594-building-muscle-and-losing-fat-at-the-same-time

    Damn, buku information to process. I will study these two links and post again if I have anymore questions . thanks!
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    You are not stalled so what are looking for specifically to be answered?


    However, your protein is unnecessarily high.

    Have you read this?:

    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets


    Also, re muscle gains while losing fat see here:

    http://www.myfitnesspal.com/topics/show/818594-building-muscle-and-losing-fat-at-the-same-time

    Essentially I want to lose BF while atleast maintaining some mass (possibly gaining a little). Just want to know if im on the right track... Would rather ask now than do 6 months of the wrong thing and be discouraged. Sorry if I posted wrong.

    No worries. :smile:

    Read the first sticky and apply the recommended targets for calories and macros - strength train (making sure it is a good progressive loading routine) and you will basically be doing everything you can to maintain/gain muscle (you may have some muscle gains, depending on you long you have been lifting, but they will be finite).

    Let us know if you have any questions that come out of it.
  • BrainsOnGains
    BrainsOnGains Posts: 282 Member
    Ok update:
    Per fat2fitradio
    I am @ 30% BF

    Per Scooby's fishing hat wearing *kitten* ( been watching him for years on YouTube lol to say the least)
    BMR 2536
    TDEE 3044 ( at desk job setting)
    So 20% cut is 2435
    25% cut is 2283
    30% cut is 2131

    My current MFP is:
    3080 for normal activity
    970 cal deficit
    2110 calories per day
    So MFP is set at 31.5% deficit for 2/lbs loss per week.

    So moving on:
    284 x .7 = 198.8 ~ LBM: 200 lbs

    So macro math:
    Protein: 200*4=800/2131=.37~ 35%
    Fat : 284*.35=99*9=891/2131=.41~ 40%
    Carbs : 25%
     
    I just cant accept eating more fat than protein, seems sacrilegious .

    So upping my protein to 1.25 g/lb LBM. That takes me to:
    250*4=1000/2131=.47 ~ 45%
    Lol that leaves me 15% carbs .

    Let's drop fat a little and keep protein at 1g

    284*.3=85.2*9=767/2131=.36~ 35%

    So :
    Protein 35%
    Fat 35%
    CHO 30%

    Thoughts?
  • SideSteel
    SideSteel Posts: 11,068 Member
    Ok update:
    Per fat2fitradio
    I am @ 30% BF

    Per Scooby's fishing hat wearing *kitten* ( been watching him for years on YouTube lol to say the least)
    BMR 2536
    TDEE 3044 ( at desk job setting)
    So 20% cut is 2435
    25% cut is 2283
    30% cut is 2131

    My current MFP is:
    3080 for normal activity
    970 cal deficit
    2110 calories per day
    So MFP is set at 31.5% deficit for 2/lbs loss per week.

    So moving on:
    284 x .7 = 198.8 ~ LBM: 200 lbs

    So macro math:
    Protein: 200*4=800/2131=.37~ 35%
    Fat : 284*.35=99*9=891/2131=.41~ 40%
    Carbs : 25%
     
    I just cant accept eating more fat than protein, seems sacrilegious .

    So upping my protein to 1.25 g/lb LBM. That takes me to:
    250*4=1000/2131=.47 ~ 45%
    Lol that leaves me 15% carbs .

    Let's drop fat a little and keep protein at 1g

    284*.3=85.2*9=767/2131=.36~ 35%

    So :
    Protein 35%
    Fat 35%
    CHO 30%

    Thoughts?

    You have quite a wide range of personal preference to apply to this so if you prefer to eat additional protein at the expense of carbs you can do so.

    That being said I'd set your intake around the following:

    2300 kcals
    200p
    100f
    150c

    And realistically you can probably get away with lower protein intake but considering this is a decrease I'd start around here and see how this goes.

    This assumes that you are tracking and measuring and weighing accurately. This assumes you will not eat back any exercise calories.
  • BrainsOnGains
    BrainsOnGains Posts: 282 Member
    Ok update:
    Per fat2fitradio
    I am @ 30% BF

    Per Scooby's fishing hat wearing *kitten* ( been watching him for years on YouTube lol to say the least)
    BMR 2536
    TDEE 3044 ( at desk job setting)
    So 20% cut is 2435
    25% cut is 2283
    30% cut is 2131

    My current MFP is:
    3080 for normal activity
    970 cal deficit
    2110 calories per day
    So MFP is set at 31.5% deficit for 2/lbs loss per week.

    So moving on:
    284 x .7 = 198.8 ~ LBM: 200 lbs

    So macro math:
    Protein: 200*4=800/2131=.37~ 35%
    Fat : 284*.35=99*9=891/2131=.41~ 40%
    Carbs : 25%
     
    I just cant accept eating more fat than protein, seems sacrilegious .

    So upping my protein to 1.25 g/lb LBM. That takes me to:
    250*4=1000/2131=.47 ~ 45%
    Lol that leaves me 15% carbs .

    Let's drop fat a little and keep protein at 1g

    284*.3=85.2*9=767/2131=.36~ 35%

    So :
    Protein 35%
    Fat 35%
    CHO 30%

    Thoughts?

    You have quite a wide range of personal preference to apply to this so if you prefer to eat additional protein at the expense of carbs you can do so.

    That being said I'd set your intake around the following:

    2300 kcals
    200p
    100f
    150c

    And realistically you can probably get away with lower protein intake but considering this is a decrease I'd start around here and see how this goes.

    This assumes that you are tracking and measuring and weighing accurately. This assumes you will not eat back any exercise calories.

    Yeah I think too much . So essentially my initial calc was pretty spot on. I'm just so brainwashed with protein good, fat bad , carbs are the devil.

    Thanks for the help. So more fat than protein won't kill me, make me a girl or make me start liking pink, got it.
  • SideSteel
    SideSteel Posts: 11,068 Member
    Ok update:
    Per fat2fitradio
    I am @ 30% BF

    Per Scooby's fishing hat wearing *kitten* ( been watching him for years on YouTube lol to say the least)
    BMR 2536
    TDEE 3044 ( at desk job setting)
    So 20% cut is 2435
    25% cut is 2283
    30% cut is 2131

    My current MFP is:
    3080 for normal activity
    970 cal deficit
    2110 calories per day
    So MFP is set at 31.5% deficit for 2/lbs loss per week.

    So moving on:
    284 x .7 = 198.8 ~ LBM: 200 lbs

    So macro math:
    Protein: 200*4=800/2131=.37~ 35%
    Fat : 284*.35=99*9=891/2131=.41~ 40%
    Carbs : 25%
     
    I just cant accept eating more fat than protein, seems sacrilegious .

    So upping my protein to 1.25 g/lb LBM. That takes me to:
    250*4=1000/2131=.47 ~ 45%
    Lol that leaves me 15% carbs .

    Let's drop fat a little and keep protein at 1g

    284*.3=85.2*9=767/2131=.36~ 35%

    So :
    Protein 35%
    Fat 35%
    CHO 30%

    Thoughts?

    You have quite a wide range of personal preference to apply to this so if you prefer to eat additional protein at the expense of carbs you can do so.

    That being said I'd set your intake around the following:

    2300 kcals
    200p
    100f
    150c

    And realistically you can probably get away with lower protein intake but considering this is a decrease I'd start around here and see how this goes.

    This assumes that you are tracking and measuring and weighing accurately. This assumes you will not eat back any exercise calories.

    Yeah I think too much . So essentially my initial calc was pretty spot on. I'm just so brainwashed with protein good, fat bad , carbs are the devil.

    Thanks for the help. So more fat than protein won't kill me, make me a girl or make me start liking pink, got it.

    PM me in a week as a follow up to this and let me know how it's going. In the PM please attach a link to this thread.
  • BrainsOnGains
    BrainsOnGains Posts: 282 Member
    Ok update:
    Per fat2fitradio
    I am @ 30% BF

    Per Scooby's fishing hat wearing *kitten* ( been watching him for years on YouTube lol to say the least)
    BMR 2536
    TDEE 3044 ( at desk job setting)
    So 20% cut is 2435
    25% cut is 2283
    30% cut is 2131

    My current MFP is:
    3080 for normal activity
    970 cal deficit
    2110 calories per day
    So MFP is set at 31.5% deficit for 2/lbs loss per week.

    So moving on:
    284 x .7 = 198.8 ~ LBM: 200 lbs

    So macro math:
    Protein: 200*4=800/2131=.37~ 35%
    Fat : 284*.35=99*9=891/2131=.41~ 40%
    Carbs : 25%
     
    I just cant accept eating more fat than protein, seems sacrilegious .

    So upping my protein to 1.25 g/lb LBM. That takes me to:
    250*4=1000/2131=.47 ~ 45%
    Lol that leaves me 15% carbs .

    Let's drop fat a little and keep protein at 1g

    284*.3=85.2*9=767/2131=.36~ 35%

    So :
    Protein 35%
    Fat 35%
    CHO 30%

    Thoughts?

    You have quite a wide range of personal preference to apply to this so if you prefer to eat additional protein at the expense of carbs you can do so.

    That being said I'd set your intake around the following:

    2300 kcals
    200p
    100f
    150c

    And realistically you can probably get away with lower protein intake but considering this is a decrease I'd start around here and see how this goes.

    This assumes that you are tracking and measuring and weighing accurately. This assumes you will not eat back any exercise calories.

    Yeah I think too much . So essentially my initial calc was pretty spot on. I'm just so brainwashed with protein good, fat bad , carbs are the devil.

    Thanks for the help. So more fat than protein won't kill me, make me a girl or make me start liking pink, got it.

    PM me in a week as a follow up to this and let me know how it's going. In the PM please attach a link to this thread.

    Will do thanks

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