For those looking to diet or cut look here.

SzekanSzekan Posts: 57D-Class
Hi all,
I am a new member here. I see a lot of people in the local gym trying to cardio or hiit to lose weight. What they don't realise is that gym is only 20% of the effort, the 60% is all in what they eat. Therefore you have to clean your diet if you really want to lose weight.

1) Diet is just to lose as much weight as possible. You just want to go from a large t-shirt to a small size and really don't care about frame, muscle or aesthetics

2) cutting is you try to lose as much fat as possible while saving the most muscle mass as possible.

If you guys have any questions please ask, I will try to hell as much as I can.
Let's get this thread going :)
«13

Comments

  • ErwinROmmelErwinROmmel Posts: 103C-Class

    i want to have a rip body

  • willheartwillheart Posts: 43E-Class
    yes its true! 75-80% for macro food nutrients and 20-25% for workout effort

    http://pinoybodybuilding.com/discussion/5986/macro-morphing
  • SzekanSzekan Posts: 57D-Class
    i want to have a rip body

    What is your current height, age, weight, body fat?

    Please remember Ripped body doesn't mean only low fat levels... You should also have the muscle to support it otherwise you will look like someone full of bones and nothing else
  • SzekanSzekan Posts: 57D-Class
    willheart wrote: »
    yes its true! 75-80% for macro food nutrients and 20-25% for workout effort

    http://pinoybodybuilding.com/discussion/5986/macro-morphing

    Yes that's correct.. Maybe we can help people on this thread together :)
  • primouno01primouno01 Posts: 86D-Class

    want to have a body with force and strength don't want to be like does weakling models
    age:27
    height:5'10
    weight:86kg (november)-75kgs cutting phase almost 3months
    body fat: around 15%-18% ab lines are shown with small low belly fats, love handles just saw 4 ab insertion want to finish the cut before summer. any thoughts?

  • SzekanSzekan Posts: 57D-Class
    edited January 24
    primouno01 wrote: »
    want to have a body with force and strength don't want to be like does weakling models
    age:27
    height:5'10
    weight:86kg (november)-75kgs cutting phase almost 3months
    body fat: around 15%-18% ab lines are shown with small low belly fats, love handles just saw 4 ab insertion want to finish the cut before summer. any thoughts?

    Sounds good. But all depends on your food intake.
    Your weight is still on the higher side as I am 5.9 male And weight 73kgs with 13% body fat.
    So what is your calorie intake? What is your tdee? How much do you burn everyday in the gym? What are your macros? Let me know so I can help better
    Post edited by Szekan on
  • yoisthenameyoisthename Posts: 17E-Class

    Height: 5'6.5"
    Weight: 146lbs.
    TDEE: 2459kcal
    Body Fat: 26%
    I'm currently in cutting phase. getting rid of my beer belly.

  • SzekanSzekan Posts: 57D-Class
    Height: 5'6.5"
    Weight: 146lbs.
    TDEE: 2459kcal
    Body Fat: 26%
    I'm currently in cutting phase. getting rid of my beer belly.

    Your tdee is too high. How did you get those numbers? Maybe that's your total calories intake.
    TDEE is different.
    With 146lbs and 26% body fat, I think you don't hold a lot of muscle. Depends on the time you have, I would work up more heavy training and don't worry too much about cutting right now
  • yoisthenameyoisthename Posts: 17E-Class
    edited January 25

    @Szekan said:
    yoisthename wrote: »

    Height: 5'6.5"
    Weight: 146lbs.
    TDEE: 2459kcal
    Body Fat: 26%
    I'm currently in cutting phase. getting rid of my beer belly.


    Your tdee is too high. How did you get those numbers? Maybe that's your total calories intake.
    TDEE is different.
    With 146lbs and 26% body fat, I think you don't hold a lot of muscle. Depends on the time you have, I would work up more heavy training and don't worry too much about cutting right now

    For Men
    BMR = 66 + (13.7 X weight in kg) + (5 x height in cm) – (6.8 x age in yrs)
    TDEE = BMR x Activity Factor

    i am doing the "lazy" program. and i lost body fats already. im progressing.

    Post edited by yoisthename on
  • SzekanSzekan Posts: 57D-Class
    @Szekan said:
    yoisthename wrote: »

    Height: 5'6.5"
    Weight: 146lbs.
    TDEE: 2459kcal
    Body Fat: 26%
    I'm currently in cutting phase. getting rid of my beer belly.




    Your tdee is too high. How did you get those numbers? Maybe that's your total calories intake.
    TDEE is different.
    With 146lbs and 26% body fat, I think you don't hold a lot of muscle. Depends on the time you have, I would work up more heavy training and don't worry too much about cutting right now





    For Men
    BMR = 66 + (13.7 X weight in kg) + (5 x height in cm) – (6.8 x age in yrs)
    TDEE = BMR x Activity Factor

    i am doing the "lazy" program. and i lost body fats already. im progressing.

    I still think your tdee is way too high. What is your BMR? I think you should eat abut less than your BMR to see results. I know in theory it doesn't sound right but it works. My BMR is 1800. I usually eat 1800 or less and that's when I lose body fat.

    At 26% any sort of diet change will see loss of bf but when the numbers start to fall, it gets way more difficult and you will have to go the extra mile to drop further.
  • yoisthenameyoisthename Posts: 17E-Class

    @Szekan said:
    yoisthename wrote: »

    @Szekan said:
    yoisthename wrote: »

    Height: 5'6.5"
    Weight: 146lbs.
    TDEE: 2459kcal
    Body Fat: 26%
    I'm currently in cutting phase. getting rid of my beer belly.




    Your tdee is too high. How did you get those numbers? Maybe that's your total calories intake.
    TDEE is different.
    With 146lbs and 26% body fat, I think you don't hold a lot of muscle. Depends on the time you have, I would work up more heavy training and don't worry too much about cutting right now





    For Men
    BMR = 66 + (13.7 X weight in kg) + (5 x height in cm) – (6.8 x age in yrs)
    TDEE = BMR x Activity Factor

    i am doing the "lazy" program. and i lost body fats already. im progressing.


    I still think your tdee is way too high. What is your BMR? I think you should eat abut less than your BMR to see results. I know in theory it doesn't sound right but it works. My BMR is 1800. I usually eat 1800 or less and that's when I lose body fat.

    At 26% any sort of diet change will see loss of bf but when the numbers start to fall, it gets way more difficult and you will have to go the extra mile to drop further.

    i also figured that out. my BM is 1587.75 which is my current target. i see a small progress with the changes in my physique while maintaining my body weight. :)

  • SzekanSzekan Posts: 57D-Class
    @Szekan said:
    yoisthename wrote: »

    @Szekan said:
    yoisthename wrote: »

    Height: 5'6.5"
    Weight: 146lbs.
    TDEE: 2459kcal
    Body Fat: 26%
    I'm currently in cutting phase. getting rid of my beer belly.




    Your tdee is too high. How did you get those numbers? Maybe that's your total calories intake.
    TDEE is different.
    With 146lbs and 26% body fat, I think you don't hold a lot of muscle. Depends on the time you have, I would work up more heavy training and don't worry too much about cutting right now





    For Men
    BMR = 66 + (13.7 X weight in kg) + (5 x height in cm) – (6.8 x age in yrs)
    TDEE = BMR x Activity Factor

    i am doing the "lazy" program. and i lost body fats already. im progressing.




    I still think your tdee is way too high. What is your BMR? I think you should eat abut less than your BMR to see results. I know in theory it doesn't sound right but it works. My BMR is 1800. I usually eat 1800 or less and that's when I lose body fat.

    At 26% any sort of diet change will see loss of bf but when the numbers start to fall, it gets way more difficult and you will have to go the extra mile to drop further.





    i also figured that out. my BM is 1587.75 which is my current target. i see a small progress with the changes in my physique while maintaining my body weight. :)

    I think best for you is too eat 1300 for 1 months. You will lose very quickly and then you slowly increase it.
    Keep yours macros 40% protein 30% carbs and 30% fats. All under 1300 calories.
    Its difficult but can be done. When I started, I was doing 1200 calories and now I am at 1800.
    Dont forget to have a cheat meal once a week :)
  • yoisthenameyoisthename Posts: 17E-Class

    @Szekan said:
    yoisthename wrote: »

    @Szekan said:
    yoisthename wrote: »

    @Szekan said:
    yoisthename wrote: »

    Height: 5'6.5"
    Weight: 146lbs.
    TDEE: 2459kcal
    Body Fat: 26%
    I'm currently in cutting phase. getting rid of my beer belly.




    Your tdee is too high. How did you get those numbers? Maybe that's your total calories intake.
    TDEE is different.
    With 146lbs and 26% body fat, I think you don't hold a lot of muscle. Depends on the time you have, I would work up more heavy training and don't worry too much about cutting right now





    For Men
    BMR = 66 + (13.7 X weight in kg) + (5 x height in cm) – (6.8 x age in yrs)
    TDEE = BMR x Activity Factor

    i am doing the "lazy" program. and i lost body fats already. im progressing.




    I still think your tdee is way too high. What is your BMR? I think you should eat abut less than your BMR to see results. I know in theory it doesn't sound right but it works. My BMR is 1800. I usually eat 1800 or less and that's when I lose body fat.

    At 26% any sort of diet change will see loss of bf but when the numbers start to fall, it gets way more difficult and you will have to go the extra mile to drop further.





    i also figured that out. my BM is 1587.75 which is my current target. i see a small progress with the changes in my physique while maintaining my body weight. :)


    I think best for you is too eat 1300 for 1 months. You will lose very quickly and then you slowly increase it.
    Keep yours macros 40% protein 30% carbs and 30% fats. All under 1300 calories.
    Its difficult but can be done. When I started, I was doing 1200 calories and now I am at 1800.
    Dont forget to have a cheat meal once a week :)

    myFitness Pal helps me track my macro intake. :) but thanks for the advice though. appreciate it man.

  • SzekanSzekan Posts: 57D-Class
    @Szekan said:
    yoisthename wrote: »

    @Szekan said:
    yoisthename wrote: »

    @Szekan said:
    yoisthename wrote: »

    Height: 5'6.5"
    Weight: 146lbs.
    TDEE: 2459kcal
    Body Fat: 26%
    I'm currently in cutting phase. getting rid of my beer belly.




    Your tdee is too high. How did you get those numbers? Maybe that's your total calories intake.
    TDEE is different.
    With 146lbs and 26% body fat, I think you don't hold a lot of muscle. Depends on the time you have, I would work up more heavy training and don't worry too much about cutting right now





    For Men
    BMR = 66 + (13.7 X weight in kg) + (5 x height in cm) – (6.8 x age in yrs)
    TDEE = BMR x Activity Factor

    i am doing the "lazy" program. and i lost body fats already. im progressing.




    I still think your tdee is way too high. What is your BMR? I think you should eat abut less than your BMR to see results. I know in theory it doesn't sound right but it works. My BMR is 1800. I usually eat 1800 or less and that's when I lose body fat.

    At 26% any sort of diet change will see loss of bf but when the numbers start to fall, it gets way more difficult and you will have to go the extra mile to drop further.





    i also figured that out. my BM is 1587.75 which is my current target. i see a small progress with the changes in my physique while maintaining my body weight. :)




    I think best for you is too eat 1300 for 1 months. You will lose very quickly and then you slowly increase it.
    Keep yours macros 40% protein 30% carbs and 30% fats. All under 1300 calories.
    Its difficult but can be done. When I started, I was doing 1200 calories and now I am at 1800.
    Dont forget to have a cheat meal once a week :)





    myFitness Pal helps me track my macro intake. :) but thanks for the advice though. appreciate it man.

    Yes that's the app I use for tracking my calories as well. Its a really good app.
    Good luck with your cutting phase.
  • primouno01primouno01 Posts: 86D-Class

    @Szekan said:
    primouno01 wrote: »

    want to have a body with force and strength don't want to be like does weakling models
    age:27
    height:5'10
    weight:86kg (november)-75kgs cutting phase almost 3months
    body fat: around 15%-18% ab lines are shown with small low belly fats, love handles just saw 4 ab insertion want to finish the cut before summer. any thoughts?


    Sounds good. But all depends on your food intake.
    Your weight is still on the higher side as I am 5.9 male And weight 73kgs with 13% body fat.
    So what is your calorie intake? What is your tdee? How much do you burn everyday in the gym? What are your macros? Let me know so I can help better

    macro intake almost 1800 cals estimated a day 2000 cals on cardio days refeed day 1800 cals and a cheat meal every 2nd week. i dont know how much i burn in gym but i stay 45mins to 1.5hr in gym.... tnx

  • SzekanSzekan Posts: 57D-Class
    edited January 29
    primouno01 wrote: »
    @Szekan said:
    primouno01 wrote: »

    want to have a body with force and strength don't want to be like does weakling models
    age:27
    height:5'10
    weight:86kg (november)-75kgs cutting phase almost 3months
    body fat: around 15%-18% ab lines are shown with small low belly fats, love handles just saw 4 ab insertion want to finish the cut before summer. any thoughts?




    Sounds good. But all depends on your food intake.
    Your weight is still on the higher side as I am 5.9 male And weight 73kgs with 13% body fat.
    So what is your calorie intake? What is your tdee? How much do you burn everyday in the gym? What are your macros? Let me know so I can help better





    macro intake almost 1800 cals estimated a day 2000 cals on cardio days refeed day 1800 cals and a cheat meal every 2nd week. i dont know how much i burn in gym but i stay 45mins to 1.5hr in gym.... tnx

    Out of those 1800 how much is fats? Carbs? And protein?

    1800 is still higher side. I would aim 1600 or less

    And to get a strong aesthetic body and not the weak model type, you need to focus on resistance training rather than endurance.
    Heavy weights is resistance
    Cardio like cycling, jogging, threadmill are endurance.
    Post edited by Szekan on
  • primouno01primouno01 Posts: 86D-Class
    edited January 30

    @Szekan said:
    primouno01 wrote: »

    @Szekan said:
    primouno01 wrote: »

    want to have a body with force and strength don't want to be like does weakling models
    age:27
    height:5'10
    weight:86kg (november)-75kgs cutting phase almost 3months
    body fat: around 15%-18% ab lines are shown with small low belly fats, love handles just saw 4 ab insertion want to finish the cut before summer. any thoughts?




    Sounds good. But all depends on your food intake.
    Your weight is still on the higher side as I am 5.9 male And weight 73kgs with 13% body fat.
    So what is your calorie intake? What is your tdee? How much do you burn everyday in the gym? What are your macros? Let me know so I can help better





    macro intake almost 1800 cals estimated a day 2000 cals on cardio days refeed day 1800 cals and a cheat meal every 2nd week. i dont know how much i burn in gym but i stay 45mins to 1.5hr in gym.... tnx


    Out of those 1800 how much is fats? Carbs? And protein?

    1800 is still higher side. I would aim 1600 or less

    And to get a strong aesthetic body and not the weak model type, you need to focus on resistance training rather than endurance.
    Heavy weights is resistance
    Cardio like cycling, jogging, threadmill are endurance.

    I have my heavy training weeks and light training days cardio 1.5hrs a week to 2hrs

    got some fats in the low abdomen area

    this is me now

    Post edited by primouno01 on
  • SzekanSzekan Posts: 57D-Class
    primouno01 wrote: »
    @Szekan said:
    primouno01 wrote: »

    @Szekan said:
    primouno01 wrote: »

    want to have a body with force and strength don't want to be like does weakling models
    age:27
    height:5'10
    weight:86kg (november)-75kgs cutting phase almost 3months
    body fat: around 15%-18% ab lines are shown with small low belly fats, love handles just saw 4 ab insertion want to finish the cut before summer. any thoughts?




    Sounds good. But all depends on your food intake.
    Your weight is still on the higher side as I am 5.9 male And weight 73kgs with 13% body fat.
    So what is your calorie intake? What is your tdee? How much do you burn everyday in the gym? What are your macros? Let me know so I can help better





    macro intake almost 1800 cals estimated a day 2000 cals on cardio days refeed day 1800 cals and a cheat meal every 2nd week. i dont know how much i burn in gym but i stay 45mins to 1.5hr in gym.... tnx




    Out of those 1800 how much is fats? Carbs? And protein?

    1800 is still higher side. I would aim 1600 or less

    And to get a strong aesthetic body and not the weak model type, you need to focus on resistance training rather than endurance.
    Heavy weights is resistance
    Cardio like cycling, jogging, threadmill are endurance.





    I have my heavy training weeks and light training days cardio 1.5hrs a week to 2hrs

    got some fats in the low abdomen area

    this is me now

    Yes you looking good bro. To reduce the lower belly fat, you just need to diet and give it time. If your current diet is not reducing it, then you need to drop your calories further.
    I actually hVe the same issue. Right now reduced to 1600 calories for the next 1 month.
  • primouno01primouno01 Posts: 86D-Class

    @Szekan said:
    primouno01 wrote: »

    @Szekan said:
    primouno01 wrote: »

    @Szekan said:
    primouno01 wrote: »

    want to have a body with force and strength don't want to be like does weakling models
    age:27
    height:5'10
    weight:86kg (november)-75kgs cutting phase almost 3months
    body fat: around 15%-18% ab lines are shown with small low belly fats, love handles just saw 4 ab insertion want to finish the cut before summer. any thoughts?




    Sounds good. But all depends on your food intake.
    Your weight is still on the higher side as I am 5.9 male And weight 73kgs with 13% body fat.
    So what is your calorie intake? What is your tdee? How much do you burn everyday in the gym? What are your macros? Let me know so I can help better





    macro intake almost 1800 cals estimated a day 2000 cals on cardio days refeed day 1800 cals and a cheat meal every 2nd week. i dont know how much i burn in gym but i stay 45mins to 1.5hr in gym.... tnx




    Out of those 1800 how much is fats? Carbs? And protein?

    1800 is still higher side. I would aim 1600 or less

    And to get a strong aesthetic body and not the weak model type, you need to focus on resistance training rather than endurance.
    Heavy weights is resistance
    Cardio like cycling, jogging, threadmill are endurance.





    I have my heavy training weeks and light training days cardio 1.5hrs a week to 2hrs

    got some fats in the low abdomen area

    this is me now


    Yes you looking good bro. To reduce the lower belly fat, you just need to diet and give it time. If your current diet is not reducing it, then you need to drop your calories further.
    I actually hVe the same issue. Right now reduced to 1600 calories for the next 1 month.

    Looking at your photo i have doubt we have same situation hahahaha.... i will go for lower cals give it a shot.. Thank you i think im walking on the right track

  • SzekanSzekan Posts: 57D-Class
    edited February 1
    primouno01 wrote: »
    @Szekan said:
    primouno01 wrote: »

    @Szekan said:
    primouno01 wrote: »

    @Szekan said:
    primouno01 wrote: »

    want to have a body with force and strength don't want to be like does weakling models
    age:27
    height:5'10
    weight:86kg (november)-75kgs cutting phase almost 3months
    body fat: around 15%-18% ab lines are shown with small low belly fats, love handles just saw 4 ab insertion want to finish the cut before summer. any thoughts?




    Sounds good. But all depends on your food intake.
    Your weight is still on the higher side as I am 5.9 male And weight 73kgs with 13% body fat.
    So what is your calorie intake? What is your tdee? How much do you burn everyday in the gym? What are your macros? Let me know so I can help better





    macro intake almost 1800 cals estimated a day 2000 cals on cardio days refeed day 1800 cals and a cheat meal every 2nd week. i dont know how much i burn in gym but i stay 45mins to 1.5hr in gym.... tnx




    Out of those 1800 how much is fats? Carbs? And protein?

    1800 is still higher side. I would aim 1600 or less

    And to get a strong aesthetic body and not the weak model type, you need to focus on resistance training rather than endurance.
    Heavy weights is resistance
    Cardio like cycling, jogging, threadmill are endurance.





    I have my heavy training weeks and light training days cardio 1.5hrs a week to 2hrs

    got some fats in the low abdomen area

    this is me now




    Yes you looking good bro. To reduce the lower belly fat, you just need to diet and give it time. If your current diet is not reducing it, then you need to drop your calories further.
    I actually hVe the same issue. Right now reduced to 1600 calories for the next 1 month.





    Looking at your photo i have doubt we have same situation hahahaha.... i will go for lower cals give it a shot.. Thank you i think im walking on the right track


    You looking good in the pic bro. Just remember while cutting you will lose muscle that's given. Unless you on some sort of anabolic steroids. So don't be disheartened if you lose size.

    My recent pic
    Post edited by Szekan on
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