For those looking to diet or cut look here.
Szekan
Posts: 57
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
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
Comments
i want to have a rip body
http://pinoybodybuilding.com/discussion/5986/macro-morphing
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
Yes that's correct.. Maybe we can help people on this thread together
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
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.
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
to lose body fat
p=40%
c=30
f=30
eat 500 below your tdee and monitor the progress.
guys id like you to use the > @Maytor69 said:
ive use this mac% for cutting
is not good to calculate your macros this is what I have been told.
1g protein per weight
. 4g fat per weight
Whatever left is by carbs depending on your goal
Yes good advice. But for me tdee doesn't work. My tdee is around 2700. But when I start eating 2200 calories, I start to gain body fat again.
In my pics above I am 1800 calories for 3 months on an average.
that is just the starting point.
you have to monitor the result and from there you can add or subtract.
For someone who is natural would keep 6 months cut and 6 months bulk. Its very difficult to stay low body fat throughout.
So far I am sticking with 1600-1800. That works for me. In April I start clean bulk and so on.
Yup sir thank you as of now medyo bihira ko ma kuha yung mga dati kong PR sa compound lifts pero na babawasan lang ng isang reps pero im happy sa result thnx thnx sa inyo sir im happy na may nakaka usap ako na may alam
For those who are not sure how to get their TDEE and macro.
follow this link:
https://tdeecalculator.net/
subbing this thread...