I need serious help reviewing my program!

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Raheem444
Raheem444 Posts: 16 Member
in Health and Weight Loss
Old dog, returning to battle:

Hey guys :) alright so i'm not new to this, I just went dormant. I have most of my basics down and everything and i did my research like a good student! I just need some clarification, and who knows, maybe someone else will benefit from my compilation! :) Here goes nothing!

Male, 6', BMI 30, 27% BF, Goal is 14%
New Goal Weight: 186 lbs....
Start Weight: 240
Current Weight: 221
Goal: 2-2.5 lbs/week
Approx: 60 lbs=30 weeks
MFP says my MBR is 2570 with sedentary

Created by MyFitnessPal.com - Nutrition Facts For Foods

- Macros are 1800, carb/protein/fat, 45%/30%/25%, 205g/137g/51g, saturated fats: 9-11g, polyunsat: 14g, monounsat: 26g, Sodium: 2200mg, Potassium: 4500mg, fiber: 35g, added sugar: <40g, fruit sugar: unlimited as long within carbs (2-3 servings of fruit daily)
-
Don't forget to include IRON, need 100% from cereal or bananas + avocados daily. GNC multi vite doesn't include iron. 140% calcium from milk needed too.

-Everything for the diet i just posted with those macros! 3 meals, 2 snacks all 3 hours apart. Start first meal at 7am, last meal at 6pm.

-Exercise is 40 mins elliptical: 550-600 cals x6/week + 40-60 mins weight/resistence x3/week. Eating back 1/2 exercise calories 1500+300=1800 (macros), don't get into less than a 1200 calorie net!!!!

-burned 583 calories doing 40 minutes of Elliptical Trainer

I quickly noted everything and copied this rant from my facebook news feed. I need some acknowledgment, am i doing everything well? :happy:

Feel free to check out my profile (it's public) or add me as a friend.

Replies

  • howardheilweil
    howardheilweil Posts: 604 Member
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    Quick question... 550 - 600 calories from 40 minutes on an elliptical? Are you using a heart rate monitor? That seems high to me. Obviously it depends on intensity, but in my experience, 40 minutes is more like 300 - 350. Just wondering...
  • Raheem444
    Raheem444 Posts: 16 Member
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    extremely high intensity :> i usually burn 800-900 in 60 mins, and yea the elliptical tracks it through heart rate
  • tigersword
    tigersword Posts: 8,059 Member
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    It's fine. There is no real right or wrong way. Personally I wouldn't have all the rigid timing of meals and snacks, as I find it annoying to have to constantly plan out exactly what I'm going to eat when, I just eat the food I plan on eating when I feel like eating it, as meal timing has no effect on anything. Again, it's total personal preference.

    Plus you're a male, you shouldn't be going below 1800 calories, 1200 calories is the limit for women.
  • Raheem444
    Raheem444 Posts: 16 Member
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    whoops, i meant net 1200 :/ like gross 1800 - exercise 600 = 1200
  • 0OneTwo3
    0OneTwo3 Posts: 149 Member
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    Loosing 60lbs of fat would leave you at 0% BF. do you plan on loosing LBM too?

    also 1800kcal for a 220lb guy coupled with daily exercise seems really low to me.
  • Raheem444
    Raheem444 Posts: 16 Member
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    I don't exactly know how much BF i have atm :/ at 229 i had around 29-30% but i lost weight and my scale is telling me 26-27%, is 1800 too low for only 600 calories of cardio? i've been told that that should the limit for losing the most body fat, the body doesn't need extra and i'm not essentially around 12-16% so my body won't be attacking my LBM since i still have the 1200 net...
  • Raheem444
    Raheem444 Posts: 16 Member
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    errr i guess i didn't do the math correctly, lol i want to be around 14% by 8 months that would put me around 186 then
  • tigersword
    tigersword Posts: 8,059 Member
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    I don't exactly how much BF i have atm :/ at 229 i had around 29-30% but i lost weight and my scale is telling me 26-27%, is 1800 too low for only 600 calories of cardio? i've been told that that should the limit for losing the most body fat, the body doesn't need extra and i'm not essentially around 12-16% so my body won't be attacking my LBM since i still have the 1200 net...
    As I said, 1200 is the minimum for a woman. 1800 for men.
  • Raheem444
    Raheem444 Posts: 16 Member
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    so how much would i need to up it then? 2100? and 1800 net? same macros? And i appreciate the help :) thank you
  • Raheem444
    Raheem444 Posts: 16 Member
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    Ooo, good link m****haut! They've even got links below for figuring out the minimums based on your BMR and so on. Nice find!

    "If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low."

    Hah, look i found the topic you were referring to! Thanks for the insight.
  • 0OneTwo3
    0OneTwo3 Posts: 149 Member
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    ok, i actually doubt that any of the BF numbers are remotely accurate because 160lbs @ 6' is very muscular. likely you are closer to 40% atm... but that does not really matter.

    The way you do things you will likely loose a lot at LBM.
    For comparisons sake look at my diet: I started at 207 lbs and went to 163 lbs in 6 months. Daily intake was between 2400at the start and 2000 kcal at the end. I did no Cardio whatsoever but did 4h of weightlifting per week and i still lost a little bit of muscle mass.
    so if you want to minimize atrophy i think you are being to agressive.

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