In place of a road map!

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  • dwnlynn
    dwnlynn Posts: 47
    BUMP
  • Rosemarose
    Rosemarose Posts: 69 Member
    bump for later
  • simplesolid
    simplesolid Posts: 22
    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
    jamlastsforages Posts: 70
    Bump for later reading. Thanks, Dan!
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    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
    valorieflowers Posts: 154
    Bump
  • sthrnspirit
    sthrnspirit Posts: 51
    Super. Thanks for the hard work!
  • simplesolid
    simplesolid Posts: 22
    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
    DaBossLady24 Posts: 556 Member
    bump
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member


    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
    pitbullmama Posts: 454 Member
    bump
  • jan1755
    jan1755 Posts: 37 Member
    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
    annalistic Posts: 56 Member
    bump
  • SOOZIE429
    SOOZIE429 Posts: 638 Member
    Bump! Thank you!
  • flong1975
    flong1975 Posts: 56
    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
    Laligoose Posts: 10 Member
    Bump!
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    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
    crazydv Posts: 160 Member
    Bump...Thanks for posting this!
  • erintheinspiration
    erintheinspiration Posts: 229 Member
    Bump!
  • MenaMena
    MenaMena Posts: 232 Member
    bump
  • jan1755
    jan1755 Posts: 37 Member
    Dan, thanks so much for your help. I have reset my daily calories for lightly active. However, do we track our exercise still? Thanks.
  • blueeyedcristi
    blueeyedcristi Posts: 304 Member
    30% protein
    30% fat
    40% carbs

    Is this right for everyone? The reason I ask is it is telling me I need 127g of protein a day which is next to impossible. Perhaps I just needed to increase my calories and leave the macros alone?
  • dancerman
    dancerman Posts: 46 Member
    3 week plateau - will give it a try...
  • bridgetn85
    bridgetn85 Posts: 23 Member
    bump
  • mukamom
    mukamom Posts: 207 Member
    30% protein
    30% fat
    40% carbs

    Is this right for everyone? The reason I ask is it is telling me I need 127g of protein a day which is next to impossible. Perhaps I just needed to increase my calories and leave the macros alone?

    HA.. I knew I couldn't be the only one who can't reach 40/30/30! I tried eating salmon and eggs for breakfast to try and boost it. (didn't work :huh: ). I am wayyy under all. Might just go back closer to mfp #
  • bebreli
    bebreli Posts: 227 Member
    Bump
  • blueeyedcristi
    blueeyedcristi Posts: 304 Member
    30% protein
    30% fat
    40% carbs

    Is this right for everyone? The reason I ask is it is telling me I need 127g of protein a day which is next to impossible. Perhaps I just needed to increase my calories and leave the macros alone?

    HA.. I knew I couldn't be the only one who can't reach 40/30/30! I tried eating salmon and eggs for breakfast to try and boost it. (didn't work :huh: ). I am wayyy under all. Might just go back closer to mfp #

    I have gotten in over 70 today but I am unbelievably stuffed. I can't imagine doubling that. I'm wondering of that is just for athletes/people who want to bulk up?
  • Dch2012
    Dch2012 Posts: 19
    bump
  • Dstny1957
    Dstny1957 Posts: 51 Member
    Thanks this is very interesting. A little hard to wrap your brain around at first, but I think I have been eating way too little. Especially since I want to start weight lifting.

    You spent a lot of time giving us this information. I am very grateful!
  • amandalfraser
    amandalfraser Posts: 40 Member
    Bump

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