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Szekan

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Szekan
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  • My 6 months cut phase

    So I found some old pics and compared for reference.
    My cycle is for 6 months therefore 2 more months remaining. Throughout this program my aim is to preserve as much muscle as I can and just lose body fat.
    I know a lot of people when lose weight lose all their muscle. Fortunately I am able to keep all my muscle mass.

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  • For those looking to diet or cut look here.

    > @greyfox said:
    > > @Szekan said:
    > > greyfox wrote: »
    > >
    > > @Szekan said:
    > > 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 :)
    > >
    > >
    > >
    > >
    > >
    > > Hi Sir Szekan,
    > >
    > > Good day!
    > >
    > > I would like to ask your advice and opinion, Ive been lifting weights for 1 year but not consistent.
    > >
    > > My goal is to cut fat and build muscle. Now I make sure to be consistent .My workout is at least 3-5 times per week.
    > >
    > > I’m 37 yo,5’4” , 136lbs(62kg), assuming 25% body fat.
    > >
    > > For you reference Im using these applications/ calculators. TDEE and MyFitnessPal.
    > >
    > > 1.TDEE calculator.
    > > The results are if im cutting, 40/40/20, 115g protein, 51g fats,57g carbs.
    > > The cutting calories is 1,149 calories per day, which is a 500 calorie per day deficit from your maintenance of 1,649 calories per day.
    > > Carbs 57g
    > > Fat 51g
    > > Protein 115 g
    > >
    > > 2.Currently I’m following my fitness pal recommendation. The calculated my calories at 1427 calories
    > > Carbs 71g
    > > Fat 63g
    > > Protein 143g
    > >
    > > I would like to follow your suggestion. Please correct me if I’m wrong.
    > > 1g per body weight =136g of protein,
    > > .4g per body weight= 54.4g fat
    > >
    > > My goal is to reach 60kg, honestly I’m not sure if that weight is fine or suitable to maintain when I have lowered my body fat.
    > > My questions are:
    > >
    > > i.Should I adjust my weight goal to cut and then bulk?
    > >
    > > ii.In your opinion how should I adjust my macros and required calories with my current status?
    > >
    > > Thank you in advance,
    > > Nol
    > >
    > > My progress from 1 year from 67kg to 62kg (still a lot of work to do to build muscle).
    > >
    > >
    > >
    > >
    > > I shall answer your queries in points.
    > > 1) You caNnot cut fat and build muscle at the same time. But you can minimize the muscle loss.
    > >
    > > 2) I don't think 1149 is the right figures. Def. Something wrong. Either way, I would start by 1500 calories and see how it effects the body.
    > > I had been on 1200 calories cut but trust me you can't go more than 1 month on that sort of diet plan.
    > >
    > > 3) your plan on fitness pal looks fine. Just lower your fat intake to about 50g and up your carbs by 100g. And by carbs I mean good carbs which don't spike your blood sugar level.
    > >
    > > 4) you have got the diet correctly but now you need proper training.
    > > Lift heavy and with proper form.
    > > Everyday cardio is a must. Treadmill for 30 mins everyday with speed of 6kms.
    > >
    > > 5) dedicate one whole day for legs including squats, deadlifts, cardio (50 mins). Because legs are big muscles and when you train them, the body secretes out more testestrones Or something like that...
    >
    > thank you so much sir Szekan! I will take note and follow your advice. I have an additional question. During training day do I need to adjust my macros?

    1) keep your macros consistent throughout. However if you feel dizzy or black out or weak, then I suggest you take most of the carbs 40mins before going to the gym. That will help you body with energy.

    2) once a week or in 10 days eat some junk food to treat your body. But make sure you don't go above your tdee calories. Again target the macros not the source.

    3) biggest mistake I have seen young boys do.
    They have a heavy workout session and then go to treadmill and jog like crazy.
    Your body already went into anaerobic exercise. Why are you going for anaerobic state again? You target strength by lifting weights but you target endurance by light walking or cardio.
    Anaerobic burns carbs for instant energy
    Aerobic burns fats, carbs and oxygen for energy.
    You need both.
  • For those looking to diet or cut look here.

    The site is weird doesn't allow me to post pics. CNa5BYeh.jpg
    CXjFwOJh.jpg
    Nzudsqnh.jpg
  • For those looking to diet or cut look here.

    @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 :)