First poster here. Been lurking for awhile. Anyways. Im curious how people count calories to the last detail without going insane. I try using sites like fitday to help but I feel like I never know for sure if the amount Im eating is where it should be.Its good foods, bodybuilding foods, but the amounts are off usually. Especially if Im trying to cut back like 500 calories or so below maitenance.
Im about 190 pounds, probably in the 16 to 17 % BF range(maybe highe, Ill have to measure) and would like to cut down as much as possible before adding any more muscle. Ive been lifting for over 10 years but recently had a child which was hectic, then got sick which also threw me off and Ive never been able to completely transform myself.
I would really like to nail a diet down that I can stick to for a bit to lower the BF % significantly if possible. Any help would be appreciated. Ive done searches on here too so Im aware of the different diets but I guess Im more or less curious how the diet is constructed down to the last calorie in terms of getting all of one’s macros.
My specific goal right now would be to lean down to single digits and get abs. But I would like to put on a little more muscle after that if possible. I do like my weight though. I like being in the 190 - 200 lb range, just a bit leaner of course. Im of average height, about 5’11 or so.
Basically mulitply the kcals by the number of grams consumed. This is total kcals consumed. You will then need to determine your BMR - basal metabolic rate and the amount of kcals you burn during exercise.
Combine those last two and you will either be in a deficit or surplus. D - you should lose weight… S - you should be gaining.
Basically mulitply the kcals by the number of grams consumed. This is total kcals consumed. You will then need to determine your BMR - basal metabolic rate and the amount of kcals you burn during exercise.
Combine those last two and you will either be in a deficit or surplus. D - you should lose weight… S - you should be gaining.
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x2 this basically what I do and it simplifies it quite well.
[quote]Hustada wrote:
The carb cycling does sound interesting, maybe I should read into those more. Are there in particular diets in general that people like more?
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I don’t like the word diet that much, more of a lifestyle and it has shifted to a “Lower” Carb diet. I have made great progress so far using a targeted carbs approach. I eat a serving or two of fruit in the am, train, consume a PWO shake with 120g of dextrose and maltodexterin, then my post post workout meal is a sweet pototoe and a piece of fruit, chicken and broccoli. The rest of the day 0 carbs unless from veggies and this goes for non training days as well.
Basically mulitply the kcals by the number of grams consumed. This is total kcals consumed. You will then need to determine your BMR - basal metabolic rate and the amount of kcals you burn during exercise.
Combine those last two and you will either be in a deficit or surplus. D - you should lose weight… S - you should be gaining. [/quote]
This actually really helps. Thanks people. Appreciate it. Will definitely put this to use.
Basically mulitply the kcals by the number of grams consumed. This is total kcals consumed. You will then need to determine your BMR - basal metabolic rate and the amount of kcals you burn during exercise.
Combine those last two and you will either be in a deficit or surplus. D - you should lose weight… S - you should be gaining.
x2 this basically what I do and it simplifies it quite well.
Hustada wrote:
The carb cycling does sound interesting, maybe I should read into those more. Are there in particular diets in general that people like more?
I don’t like the word diet that much, more of a lifestyle and it has shifted to a “Lower” Carb diet. I have made great progress so far using a targeted carbs approach. I eat a serving or two of fruit in the am, train, consume a PWO shake with 120g of dextrose and maltodexterin,
Then my post post workout meal is a sweet pototoe and a piece of fruit, chicken and broccoli. The rest of the day 0 carbs unless from veggies and this goes for non training days as well.
[/quote]
Cool. Thanks. Yeah, I dont like the “diet” word much either as it really does need to be somewhat of a lifestyle change in order for in long term sucess if you ask me. Appreciate the input.
Basically mulitply the kcals by the number of grams consumed. This is total kcals consumed. You will then need to determine your BMR - basal metabolic rate and the amount of kcals you burn during exercise.
Combine those last two and you will either be in a deficit or surplus. D - you should lose weight… S - you should be gaining.
x2 this basically what I do and it simplifies it quite well.
Hustada wrote:
The carb cycling does sound interesting, maybe I should read into those more. Are there in particular diets in general that people like more?
I don’t like the word diet that much, more of a lifestyle and it has shifted to a “Lower” Carb diet. I have made great progress so far using a targeted carbs approach.
I eat a serving or two of fruit in the am, train, consume a PWO shake with 120g of dextrose and maltodexterin, then my post post workout meal is a sweet pototoe and a piece of fruit, chicken and broccoli. The rest of the day 0 carbs unless from veggies and this goes for non training days as well.
Cool. Thanks. Yeah, I dont like the “diet” word much either as it really does need to be somewhat of a lifestyle change in order for in long term sucess if you ask me. Appreciate the input.
[/quote]
Cool. Thanks. Yeah, I dont like the “diet” word much either as it really does need to be somewhat of a lifestyle change in order for in long term sucess if you ask me. Appreciate the input.