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Thread: Nark need your help Bro

  1. #1
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    Nark need your help Bro

    Iam 511 184 and as of now Im at 15% BF .So my question is I need to cut down to 10% by summer .I was alot bigger around 240 and at first weight came off fast now its geting alot harder .So with my hight and weight and bf %that I gave you about how many cals should I be sticking to get down to my goal of 10%bf ? I lift 4 days a weeks and cardio 2 days . I have a real active job UPS Driver so Im on the run all day .Could you please give me some advice On how many cals a day to get to my goal ..Thanks so much Anthony

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    Quote Originally Posted by Anthony C
    Iam 511 184 and as of now Im at 15% BF .So my question is I need to cut down to 10% by summer
    Your approach to eating could go two routes:

    1. You could eat maintenance calories for your LBM
    2. You could just reduce your kcal amount to facilitate weight-loss from 15%-->10%... and maintain said percentage.

    Personally i prefer to adjust my calories to my LBM... It's more exact... and the results are more predictable.

    Quote Originally Posted by Anthony C
    I lift 4 days a weeks and cardio 2 days

    I have a real active job UPS Driver so Im on the run all day .Could you please give me some advice On how many cals a day to get to my goal ..Thanks so much Anthony
    Cardio and activity during the day aren't interchangeable... You've gotta increase the number of cardio sessions you're doing if you want to drop bodyfat.

    Now to your question:

    Current Bodyweight: 184 lbs
    Bodyfat percentage: 15%
    LBM: 156.25
    Maintenance kcals: 1875 kcals

    With maintenance kcals established, they're differenct approaches to the macro breakdown:

    Low-carb:

    protein: 1.35 gr per lb LBM: 210 gr
    carbs: .65 gr per lb LBM: 100 gr
    fat: 70 gr (remaining kcals alloted to fat)

    Moderate-carb:

    protein: 1 gr per lb LBM: 160 gr
    Carb: 1 gr per lb LBM: 155 gr
    Fat: 68 gr (remaining kcals alloted to fat)

    etc.

    The approach you use will be determined your personal experience/response with/to dieting.

    Other nutrition guys: chime in on this thread, as my diet prep expertise is limited to competitive bodybuilding only.

    Thus my macro arrangement, and combinations (fat; carbs; protein: meal structure) will differ.. as the two schools of thought differ

    ~Narkissos

  3. #3
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    Thanks bro thats what I needed to know ..

  4. #4
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    Is there anything I can do to keep hunger down at night ??I dont know what it is but around 8-10 pm Im wanting to eat everything .I keep my cals in check but its real hard not to eat at this time in the night ..

  5. #5
    you should still be eating at night. Post your diet. Nark is a smart guy and def. knows what he is talking about. I agree with everything he said and actually keep learning a thing or two.

  6. #6
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    So if my LBM is 156.25 is that what I would need to be for 10% bf or is that what I would be totaly dry like no bf% ?Thanks again Anthony

  7. #7
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    Quote Originally Posted by Narkissos
    Current Bodyweight: 184 lbs
    Bodyfat percentage: 15%
    LBM: 156.25
    Maintenance kcals: 1875 kcals
    i didnt see anything about him working out but say he works out 4 days a week and cardios 5...do you really think that is enough food for him??? 1875 is way low for his stats...IMO. maybe i overshot the calories while glancing at his stats, but im interested to know your take

  8. #8
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    he deff needs more than 1875 i weight 6lbs more than him and im almost hittin 3000 a day, a least get it up to 2500 or 2700 a day IMO and i dont even do cardio 5 days a week, just twice and cruising at 10%

  9. #9
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    Quote Originally Posted by xtinaunasty
    i didnt see anything about him working out but say he works out 4 days a week and cardios 5...
    Quote Originally Posted by Anthony C
    I lift 4 days a weeks and cardio 2 days
    Just a correction

    Quote Originally Posted by xtinaunasty
    do you really think that is enough food for him??? 1875 is way low for his stats...IMO. maybe i overshot the calories while glancing at his stats, but im interested to know your take
    I believe it is. One should eat to support/maintain one's fat-free bodymass... in his case that would be 156 lbs...

    Quote Originally Posted by steve0
    he deff needs more than 1875 i weight 6lbs more than him and im almost hittin 3000 a day, a least get it up to 2500 or 2700 a day IMO and i dont even do cardio 5 days a week, just twice and cruising at 10%
    Are you 6 lbs heavier than him.. but leaner?

    That means your Lean body mass is higher than his.

    Thus you NEED more calories than he does.

    It's that simple.



    Quote Originally Posted by Anthony C
    Is there anything I can do to keep hunger down at night ??I dont know what it is but around 8-10 pm Im wanting to eat everything .I keep my cals in check but its real hard not to eat at this time in the night ..
    Quote Originally Posted by chest6
    you should still be eating at night.
    Ditto. Spread your caloric allotment over more (smaller) meals...so you don't have to 'go hungry'.

    Try adding fibrous (low-kcal) veggies to meals... for increased saeity

    Quote Originally Posted by Anthony C
    So if my LBM is 156.25 is that what I would need to be for 10% bf or is that what I would be totaly dry like no bf% ?Thanks again Anthony
    What i posted above would be what you need to ingest to lose fat while maintaining your current lean musculature.

    Whether you choose to to continue cutting past the 10% mark is up to you.

    If your goal is to meet 10% only... you ingest the amount indicated above til your goal weight is reached.. then adjust total kcals to maintain said weight.

    You approach this by either ingesting:

    14 kcals for every lb of LBM
    or 12 kcals for every lb of bodyweight

    Note.. this is when you reach your desired body composition.

    In addition, upon reaching said body composition, you can try caloric cycling, to add lean mass... without adding much bodyfat.

    ~Narkissos

  10. #10
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    actually just become a Ninja.. makes life so much easier..

    just use the cutting sticky to guide you in a basic diet

    eat protein w/ every meal

    lots of veggies they burn more cals in digestion than they put out ..

    cardio like narkie'poo said...

    eat a protein/fat/veggie meal 1hr before bed

    LOTS OF WATER

    diet soda is a life saver from hunger pains

    weight training will help preserve muscle mass and even add a lil if ur a virgin to the iron.

    read read read

  11. #11
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    Quote Originally Posted by xtinaunasty
    i didnt see anything about him working out but say he works out 4 days a week and cardios 5...do you really think that is enough food for him??? 1875 is way low for his stats...IMO. maybe i overshot the calories while glancing at his stats, but im interested to know your take
    nah nark is spot on for a sedentary lifestyle

  12. #12
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    How did you come up with the LBM meassurement with the numbers I gave you ??

  13. #13
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    bump

    This is a rather interesting thread - I'm interested in hearing some more perpectives regarding the concept of eating to an individual's LBM vs the "more conventional method" of reducing calories to an individuals total body weight.

    Narkissos, the method you had mentioned - is it linked to the Katch-Mcardle forumla? The KM formula is based on calculating your BMR in relation to your LBM.

    the link below sends you to an article written by Tom Venuto with a formula for both the Harris-Benedict & KM. Correct me if I'm wrong here with this info - it appears though that in these examples provided below - the total kcal amounts are not that different.

    http://www.weightlossforall.com/calculate%20cals.htm


    Are the standard activity factor multipliers (i.e. sedentry - very active) incorporated too with that calculations you had mentioned?

    There were some general guidelines that you mentioned in this thread - i.e.

    Quote Originally Posted by narkissos

    14 kcals for every lb of LBM
    or 12 kcals for every lb of bodyweight

    Note.. this is when you reach your desired body composition
    I didn't quite follow this as to where the numbers are coming from... thanks in advance for taking a look at this.

  14. #14
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    bump

  15. #15
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    Quote Originally Posted by mrclark
    bump

    This is a rather interesting thread - I'm interested in hearing some more perpectives regarding the concept of eating to an individual's LBM vs the "more conventional method" of reducing calories to an individuals total body weight.

    Narkissos, the method you had mentioned - is it linked to the Katch-Mcardle forumla? The KM formula is based on calculating your BMR in relation to your LBM.

    the link below sends you to an article written by Tom Venuto with a formula for both the Harris-Benedict & KM. Correct me if I'm wrong here with this info - it appears though that in these examples provided below - the total kcal amounts are not that different.

    http://www.weightlossforall.com/calculate%20cals.htm


    Are the standard activity factor multipliers (i.e. sedentry - very active) incorporated too with that calculations you had mentioned?

    There were some general guidelines that you mentioned in this thread - i.e.



    I didn't quite follow this as to where the numbers are coming from... thanks in advance for taking a look at this.
    bump's one more time

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