How many Caloires should I cut to drop 20 pounds

[Dana White]

Hi Guys,

This is my first post, Thank you to everyone in advance for any useful info that you care to share with me. Here are my Stats.

Age: 29
Height: 6' 2"
Weight: 240
Body Fat: 26%
BMR: 2100 cal
TDEE: 3255 cal
My immediate Goal is to drop 20 lbs of Fat.

I have been working out on and off for the past 9 years. I love lifting weights, hate doing Cardio, but I realize that if I want to hit my goal, Cardio is going to have to be a priority for me.

My First Question is what do you think my calorie intake should be in order to achieve this? I want to start putting my diet together, I was thinking about a 2500 cal a day diet, do you think that's to few or to many calories a day to hit my goal? I was hoping to be able to cut the weight in 6 to 8 weeks. I know my macros are important, that will be the next step for me.

My workout regimen will be as follows: Cardio in the morning starting at 30 min 6 days a week then working my way up to 60 min 6 days a week.

What should my Cardio intensity be? Should I do a lot of interval sprints? heard that was great for losing body fat

Weights in the evening 6 days a week around 7 p.m

Bi / Tri / Abbs MONDAY
Chest / Shoulders / Traps TUESDAY
Back / Legs / Calves WEDNESDAY
Bi / Tri / Abbs THURSDAY
Chest / Shoulders / Traps FRIDAY
Back / Legs / Calves SATURDAY

Thank You.

[Twist]

Hi Guys,

This is my first post, Thank you to everyone in advance for any useful info that you care to share with me. Here are my Stats.

Age: 29
Height: 6' 2"
Weight: 240
Body Fat: 26%
BMR: 2100 cal
TDEE: 3255 cal
My immediate Goal is to drop 20 lbs of Fat.

I have been working out on and off for the past 9 years. I love lifting weights, hate doing Cardio, but I realize that if I want to hit my goal, Cardio is going to have to be a priority for me.

**** you need to drop fat and cardio is a must. learn to love it bro


My First Question is what do you think my calorie intake should be in order to achieve this? I want to start putting my diet together, I was thinking about a 2500 cal a day diet, do you think that's to few or to many calories a day to hit my goal? I was hoping to be able to cut the weight in 6 to 8 weeks. I know my macros are important, that will be the next step for me.

***2500 sounds good to me with added cardio. make sure that the 2500 is from quality foods with no simple sugar or fast digesting carbs. your goal is reachable. you could go low carbs that I think is a good idea. try to do only veggies as a carb source in the morning with your protein.

My workout regimen will be as follows: Cardio in the morning starting at 30 min 6 days a week then working my way up to 60 min 6 days a week.

***good beginning but I like 40 minutes minimum

What should my Cardio intensity be? Should I do a lot of interval sprints? heard that was great for losing body fat

*****HIIT training. 2 minutes sprinting, 4 minutes low intensity 65%mhr

Weights in the evening 6 days a week around 7 p.m

***give yourself a break of 2 days, 1 with cardio one without

Bi / Tri / Abbs MONDAY
Chest / Shoulders / Traps TUESDAY
Back / Legs / Calves WEDNESDAY
Bi / Tri / Abbs THURSDAY
Chest / Shoulders / Traps FRIDAY
Back / Legs / Calves SATURDAY

***Don't do chest and back after arms because you can't work those muscles with your arms fatigued, shoulders and chest in the same day can cause injury, back and legs are huge groups and need separate days, your split is overtraining. abs every other day.

Thank You.

look for the
****

[chubbsub]

for the time being, you may have a better time handling (and getting used to) a less-intense form of cardio....if you hate cardio, haven't done it regularly for a very long time, and are hanging around 26% bf, HIIT might seem like horrible murder

what are the details on your diet? that's priority #1

[Dana White]

I am still working on my Diet. I can't eat a lot of Carbs or I put on weight. Do you think that 360g of protein (1440 Calories), 150g of Carbs (600 Calories), 50g of Fat (200 Calories) is a good start. Should I add more protein or change something else?

[jg42058p]

I was in the same spot that your at with the same stats except I'm a few years younger

6-8 weeks is a short amount of time to lose 20lbs of FAT (not water) - it's possible but it's hard. I'd expect to lose more like 15lbs in that time - but if you've got the discipline to do it, more power to you.

As far as diet goes, what has helped me has been reducing my carb intake, having higher protein intake and keeping the number of fat calories slightly above carb calories - and by fat, I mean healthy fats such as vegetable oil and others. Having meal replacement bars helps to.

For cardio, what has been helping me is this: I do my jogging for as long as I can - sometimes 20 minutes or sometimes upto 40minutes. THEN after I've done all the jogging I can do, I get on my bicycle and ride for an hour or so. I try to do enough bicycling and jogging so the total time of biking and jogging adds up to 1.5hours. That, along with lifting weights, will really burn a lot of fat off you.

I've been doing that routine and keeping about a 2500 calorie/day diet for the past 7 weeks and I've lost 16lbs of body fat (not water weight). Works for me! Good luck.

[jg42058p]

I am still working on my Diet. I can't eat a lot of Carbs or I put on weight. Do you think that 360g of protein (1440 Calories), 150g of Carbs (600 Calories), 50g of Fat (200 Calories) is a good start. Should I add more protein or change something else?

just remember that your body uses carbs as fuel first, and if theyre not used they get stored as fat...

Use one of the online fitness calculators to estimate how many calories your body would burn everyday WITHOUT doing exercise... Then consider how many calories you eat, and how many calories you burn when you exercise everyday

[Dana White]

Thanks JG,

Congrats on the great results. Good for you bro. Can you post your diet for me, or PM it to me? I would really appreciate it. 2500 Cal a day, is what I am shooting for.

[t-gunz]

he'll have to post it here. better off here so others can see

you can't pm to you have 25 posts.

goodluck

[jg42058p]

Well, I don't eat the same exact thing every day but I do keep tabs on what I have eaten..

I try to get no more than 2500 calories/day

But if I do go over 2500 calories, its protein calories that put me above 2500.

I always weigh my food, and look up its composition in terms of fat, protein and carb content. After weighing it and finding it composition I count up the calories.

I try to get half my calories from fat. Yes, from fat. Most of this fat comes from vegetable oil (which is very healthy), a little bit of it from chicken, and then some from salmon.

I make home-made italian salad dressing using vinegar and grape seed oil, and then mix it with romaine lettuce. I eat a few bowls of this each day. (There really aren't any carbs in it which I like).

I also try to eat some salmon. Salmon does have fat in it, but salmon fat (as opposed to other animal fats) is very healthy.

The higher fat concept just comes from the atkins theory that if you eat low calories, but have more calories from fat and protein than from carbs, your body will burn off its body fat easier. The atkins theory is a good way to LOSE WEIGHT, but not a good way to put on muscle or use as a general life style diet.

Aside from the 50% calories coming from fat (grape seed oil, chicken fat and salmon fat), I then try to get around 30% calories from protein and 20% from carbs.

I have the carbs usually in fluid - from drinking orange juice and milk. I also do have a few pieces of bread, or a bowl of oatmeal, or something of that nature.

So in the end this all breaks down to 139g of fat, 125g carbs and ~188g of protein.

Because of the higher fat content that means it wont be (by weight and volume) as much food in your stomache as you would get if you ate 100% carbs in your diet.

So taking some hoodia and maybe even a little chromium picholionate can help reduce your appetite if you have food cravings. Drinking lots of water will help reduce your appetite to.

Good luck.

(just remember, try not to expect too much too quickly! Unless your smoking crack everyday, your not gonna lose 20lbs of fat in a month.... lol)

[Twist]

50% fat would yield a protein too low. either you are taking in too much fat and a good amount of protein, or a low amount of protein and the right amount of fat. seems way off to me. A diet high in fat and low in carbs = yes; a diet where the strong majority is fat = no way. my.02

How is this working for you? What is your progress?

[Twist]

I just reread your cardio post and I see that you are making good progress with all of that cardio. Hats off to you for the discipline to do all that. I however would not recommend to eat like you do unless you do the same amount of cardio. When I cut my diet is 50% protein, 40%fat, and 10% carbs. it varies but that is pretty close. I actually eat even more fat than you do so I see where you are coming from. But I also do 2 hours of cardio per day split up into 2 sessions and 6 days a week