Fat Loss Questions

Training Beginners
1

i got my bodyfat measured at the beginning of the month and i was at 20 %, since then i’ve lost about 3-4 pounds and i was wondering at 175 lbs how much i should drop my calories down to

i run almost every day if not every day, and i work out 3 times a week

and i’m 17
i tried to use this calorie calculator but i dont know how accurate it is

and how many pounds of fat do you have to lose for your bodyfat to drop 1 percent?

2

If your still losing weight, there is no need to drop your intake. When you go 1 or 2 weeks without losing ant weight, drop your intake by 500 cals.

I don’t know which calorie calculator you are using, but the best way to figure out the calories you are eating is to look at the nutrition info of your food, and multiply each gram of protein and carbs by 4, and each gram of fat by 9. Add them all up, and that’s your calorie count.

Your last question is kind of stupid. Think about it, and see if you can figure out why.

3

Hey man,

Mike Roussell suggests using the Harris-Benedict equation for determining calorie needs, and adjusting from there as needed. Its also a pretty advanced step. Depending on your experience level, I’d start by just cleaning up your diet (follow John Berardi’s 7 habits), and then begin to adjust on the fly. I’m no expert, but the following progression should be helpful:

  1. Learn and follow JB’s 7 habits. 7 Habits of Highly Effective Nutritional Programs

  2. Write down everything you eat to really ensure that you’re following these habits 90% of the time.

  3. Don’t be too quick to cut calories. Since you’re 17 and quite active, focusing on food quality should help a lot.

  4. If that doesn’t work or isn’t working fast enough, keep a detailed food log like Chirs Suggart suggests: http://www.T-Nation.com/free_online_article//the_missing_ingredient

  5. Don’t get too bogged down by details and follow the “big rocks” of sound nutrition and you’ll get there man.

I’ve recently cleaned up my act nutritionally (you can see i’m not exactly lean), and will start a post w/ training log and nutrition if i have time. hope this helps, keep training hard

4

Good advice ID!!(and funny name) :slight_smile: