Calling Phate,Fireguy,Narkissos,etc.

[bodybuilder1107]

Allright so i tried the keto and felt tired and wierd or whatever but as for many it just wasnt my thing so im going old school and just putting the work in and doing it right. I'm done with fad diets and that junk and sick of getting nowhere, I knew i would eventually have to do this but didnt want to stop being lazy and do it , ive had a cycle on hand for 4 months and its real tempting but i wanna do it right so here goes once and for all and i need your guys help, I did alot of homework and I've larned alot so i dont want to be spoon fed just guided, Thanks in advance I really appreciate this its time to make the real change for the better and lead the life I want,All other noobs follow this thread you may learn alot

Allright so here goes

First of all what i have so far is as follows:

BMR Calculation:
240 lbsto kg +pounds divided by 2.2
(240divided by2.2+110kg)

now toatal bmr +1.0(because im a male) x24
1.0x110kg=(110.00)x(24)=2,640 This is my rate at rest but not real bmr

Now I factored in the lean factor which for me was 0.95(15-20%fat rule)
This gave me 2,640(bmr)x.95(lean factor) which was=2,508 for real bmr

Now I factored in activity level which was 1.65(walking,onfeet,2 hour exercise a day) moderate level
So I now have 2,508(real bmr)x1.65(activity level) which is a grand total of 4,130 calories a day burned This is without any taken out for fat loss or anything else

AHHHHHH it feels good to just give up the laziness and do it the real way
with true learned knowledge(sorry im excited about this course and new path)

So now this is where i need the expertise of you guys and any otheres who are not new(no offense) but have tried and true methods and( i can see what you guys look like which is one of the reasons im coming to you). I need to know if that sounded right to you guys and what the best ratio for the best cut is and how many calories to go under the bmr for optimal fat loss while retaing and maybee even gaining some muscle mass., my trainer course(where i learned all this) says 1 part fat 2 part protein 3 part carbs but i think thats just the average individual and a body builder doing one hour cardio in am and 30-40min weight training pm is different im designing the diet right now and have six meals with foods ill eat all planned out and im doing the macros today to have this designed and in place within the next couple of days i will post this diet after i decide on ratio and work it out but need to be sure the foundation is solid before i build the house so to speak, so any and all advice or critisism is welcome, im really trying hard this time and am willing to put in the work so please help

This will be a lengthy thread and alot of work and ill keep bumping but ill be in great debt to you guys and literally owe my body to you and i invite all new guys to follow and read along so you can bebefit and take it from me I tried tha fad diets and the spoon fed diets and now know until you just dive in and do it foryourself you will get nowhere, so learn with me thats what this site is here for i guess lol and be gentle it's my first time

[FallenWyvern]

Being lean means that you burn more calories than a person that weighs the same. Fat on your body doesn't add to your bmr. I would use the Katch-McArdle formula which uses Lean Body Mass.

Not the expert around here by any means, but keto sucked for me too.

Nark/Nova's 40/40/20 plan set up a good base for me to maintain weight. I then adjust the carbs up or down depending on bulking or cutting. I think when I am bulking they are more like 35/45/20 and cutting 45/35/20.

This works for me. Take my advise with a grain of salt, not the expert around here and my goals are different than most.

[bodybuilder1107]

Being lean means that you burn more calories than a person that weighs the same. Fat on your body doesn't add to your bmr. I would use the Katch-McArdle formula which uses Lean Body Mass.

Not the expert around here by any means, but keto sucked for me too.

Nark/Nova's 40/40/20 plan set up a good base for me to maintain weight. I then adjust the carbs up or down depending on bulking or cutting. I think when I am bulking they are more like 35/45/20 and cutting 45/35/20.

This works for me. Take my advise with a grain of salt, not the expert around here and my goals are different than most.

thanks alot and i used the lean factor just so you know it was step2 or 3 but i get what you are saying though i appreciate the input what i dont get is if you do a 40/40/20 split but set protein at 1 gram per lb that throws the ratio of right from the start or do you just ignore that rula and go with the ratios but make sure you get at least one gram protein when you are done

[FallenWyvern]

thanks alot and i used the lean factor just so you know it was step2 or 3 but i get what you are saying though i appreciate the input what i dont get is if you do a 40/40/20 split but set protein at 1 gram per lb that throws the ratio of right from the start or do you just ignore that rula and go with the ratios but make sure you get at least one gram protein when you are done

I hear ya on the 1 gram per lb thing. I like 1.5g per lean mass. It happens to work out for my stats to be almost exactly 40% when you do it that way.

But yes you are gonna be eating more than the 1 gram per 1lb total body weight. If you read The Zone Diet book (closest retail mainstream book that is similar to BBing diets). He promotes 30/40/30 as perfect macro. Those would fall in line closer to the 1lb rule.

At the end of the day I don't think there are many absolutes or silver bullets. You really have stick to a plan and make adjustments every 3-4 weeks till you find out what works for you.

[FallenWyvern]

Oh yeah, I am not in the same league as those other guys. I hope they chime in.

[bodybuilder1107]

I hear ya on the 1 gram per lb thing. I like 1.5g per lean mass. It happens to work out for my stats to be almost exactly 40% when you do it that way.

But ya you are gonna be eating more than the 1 gram per 1lb total body weight. If you read The Zone Diet book (closest retail mainstream book that is similar to BBing diets). He promotes 30/40/30 as perfect macro. Those would fall in line closer to the 1lb rule.

At the end of the day I don't think there are many absolutes or silver bullets. You really have stick to a plan and make adjustments every 3-4 weeks till you find out what works for you.

yeah i here you thats what im gonna do but just dont know where to start with the ratios, my personal trainer coarse talks about the zone diet, i can adjust accordingly but like how do i know the 3 pounds is fat and not water or that i have to many carbs or fat and things like that? this is the stuff that confuses me, i know you need the energy to train and function but if i slowly lower the carbs till i can still function and train but thats it to lose fat then do my calories become to low now?

[bodybuilder1107]

[bodybuilder1107]

nones on yet??? jeeezzzz lol

[Phate]

when i did your daily caloric expenditure i got 3870cal burned per day, using harris-benedict formula, just saying, but we used different formulas so there will be variation

personally i like the 40-40-20 ratio for cutting and bulking, but i just try to think in terms of grams to figure my meals as it's easier for me, for example right now i try for 50-60g of protein per meal and 70-80g of carbs per meal since i'm bulking, and i don't worry about the fat until my last meal of the day where i take in 10-15g of healthy fats, but again i'm bulking so i'm basing my daily diet off how my body reacted the previous week

for cutting, i'm more a fan of dropping 10-15% of your maintainence calories from your diet and increasing cardio, then staying like that for a couple weeks until your fat losses start to slow, then bumping it down another 5%, though eventually you are going to have to kickstart your body by jumping back up to maintainence to kickstart your metabolism again if you begin to enter starvation mode

[bodybuilder1107]

when i did your daily caloric expenditure i got 3870cal burned per day, using harris-benedict formula, just saying, but we used different formulas so there will be variation

personally i like the 40-40-20 ratio for cutting and bulking, but i just try to think in terms of grams to figure my meals as it's easier for me, for example right now i try for 50-60g of protein per meal and 70-80g of carbs per meal since i'm bulking, and i don't worry about the fat until my last meal of the day where i take in 10-15g of healthy fats, but again i'm bulking so i'm basing my daily diet off how my body reacted the previous week

for cutting, i'm more a fan of dropping 10-15% of your maintainence calories from your diet and increasing cardio, then staying like that for a couple weeks until your fat losses start to slow, then bumping it down another 5%, though eventually you are going to have to kickstart your body by jumping back up to maintainence to kickstart your metabolism again if you begin to enter starvation mode

yeah thats my problem is hung up on the ratio but i know about the plateaus ive been researching the zig zag approach where you take 2 calories less per pound of weight a day for 4 days and then bump up 2 calories per pound for 2 days that way there is no plateau and there is no calorie dropping to make up for it my metabolism and homeostasis will be forced to adapt constantly changing, ive got foods for cutting down and got the low glycemic all day and high glycemic post wo and casseine at night im all set on that just need to work out the small stuff

[auslifta]

when i did your daily caloric expenditure i got 3870cal burned per day, using harris-benedict formula, just saying, but we used different formulas so there will be variation

personally i like the 40-40-20 ratio for cutting and bulking, but i just try to think in terms of grams to figure my meals as it's easier for me, for example right now i try for 50-60g of protein per meal and 70-80g of carbs per meal since i'm bulking, and i don't worry about the fat until my last meal of the day where i take in 10-15g of healthy fats, but again i'm bulking so i'm basing my daily diet off how my body reacted the previous week

for cutting, i'm more a fan of dropping 10-15% of your maintainence calories from your diet and increasing cardio, then staying like that for a couple weeks until your fat losses start to slow, then bumping it down another 5%, though eventually you are going to have to kickstart your body by jumping back up to maintainence to kickstart your metabolism again if you begin to enter starvation mode

I guess this is where we differ, I wouldnt recommend droping your protein, maybe you could go no carbs once or twice a week (on non training days) and lower fat to drop your cals 10-15%. JMO

[Phate]

yeah thats my problem is hung up on the ratio but i know about the plateaus ive been researching the zig zag approach where you take 2 calories less per pound of weight a day for 4 days and then bump up 2 calories per pound for 2 days that way there is no plateau and there is no calorie dropping to make up for it my metabolism and homeostasis will be forced to adapt constantly changing, ive got foods for cutting down and got the low glycemic all day and high glycemic post wo and casseine at night im all set on that just need to work out the small stuff

the ratio doesn't have to be perfect everyday, here's the easiest way i know to make sure you are close

take your total calories you want to eat in a day, we'll use 3000 for an example

now plug that into your ratio

protein 3000 x 0.4= 1200
carbs 3000 x 0.4= 1200
fats 3000 x 0.2= 600

now divide by number of calories in a gram

pro 1200/4= 300
carb 1200/4= 300
fat 600/9= 67

now you divide by the total number of meals, so 6 for you, and you get that each meal should have around

pro 50g
carb 50g
fat 11g

now obviously that number is going to not be exact for each meal, but it gives you a basis, though you have to factor in PWO, but anyway, that should make it a little easier to figure a meal on the go

[bodybuilder1107]

the ratio doesn't have to be perfect everyday, here's the easiest way i know to make sure you are close

take your total calories you want to eat in a day, we'll use 3000 for an example

now plug that into your ratio

protein 3000 x 0.4= 1200
carbs 3000 x 0.4= 1200
fats 3000 x 0.2= 600

now divide by number of calories in a gram

pro 1200/4= 300
carb 1200/4= 300
fat 600/9= 67

now you divide by the total number of meals, so 6 for you, and you get that each meal should have around

pro 50g
carb 50g
fat 11g

now obviously that number is going to not be exact for each meal, but it gives you a basis, though you have to factor in PWO, but anyway, that should make it a little easier to figure a meal on the go

yeah i understand that i gotta see how i feel and that determins the carb load of that meal but need to stay in the calorie range as long as i keep protein set and fats set at last meal with cassein shake the carbs can be adjusted throughout the day as needed to perform and not waist muscle correct?

[Phate]

I guess this is where we differ, I wouldnt recommend droping your protein, maybe you could go no carbs once or twice a week (on non training days) and lower fat to drop your cals 10-15%. JMO

we don't really differ, i would change what i cut(macro wise) to get the percentage drop depending on the day, for example i probably wouldn't lower protein much at any time, i would increase protein and carbs on leg days and drop fat, but on non training days i might lower carbs and raise protein

[Phate]

yeah i understand that i gotta see how i feel and that determins the carb load of that meal but need to stay in the calorie range as long as i keep protein set and fats set at last meal with cassein shake the carbs can be adjusted throughout the day as needed to perform and not waist muscle correct?

if i'm understanding what you are saying then yes, though cassein shake isn't necessary as the last meal, you can make that last meal a solid food meal if you get tired of the shake and it will be fine, for example, salmon as a last meal would be great because of the protein and ***** 3 and 4 you get from it

[bodybuilder1107]

allright so lets say this as long as i keep the protein at 1.5 gram per body weight and balanced fats at each meal then i am good. i can start the carbs at 40 percent and thenfeel it out for a week if i lose 2 pounds im set if i lose 5 i need to up the carbs and if i gain 2 pounds i need to lower the carbs a bit right?

[Phate]

allright so lets say this as long as i keep the protein at 1.5 gram per body weight and balanced fats at each meal then i am good. i can start the carbs at 40 percent and thenfeel it out for a week if i lose 2 pounds im set if i lose 5 i need to up the carbs and if i gain 2 pounds i need to lower the carbs a bit right?

yeah, it's all about figuring out what works for you, so don't be afraid to mess with it until you get it right, keeping a log would help alot

[bodybuilder1107]

yeah, it's all about figuring out what works for you, so don't be afraid to mess with it until you get it right, keeping a log would help alot

allright i got that down and need to readjust once a month for new calorie needs next question would be do you feed all pounds or are you only supposed to take enough protein or fat to just feed the lean body mass?

[bodybuilder1107]

and finally before i go to design the diet tomorrow how does it work when the ratio is 40/40/20 but protein is set at 1.5 grams so that throws the forty percent off right from the start? never got that one and my course doesnt explain it either

[Phate]

and finally before i go to design the diet tomorrow how does it work when the ratio is 40/40/20 but protein is set at 1.5 grams so that throws the forty percent off right from the start? never got that one and my course doesnt explain it either

they are two different ratios, so you're gonna have to pick one

[bodybuilder1107]

so should i do 1 gram of protein per body weight or make the ratio 50/40/10? how do you know if the fat needs to be lowered or raised?

[Phate]

so should i do 1 gram of protein per body weight or make the ratio 50/40/10? how do you know if the fat needs to be lowered or raised?

50/40/10 is fine as well, and it's hard to know IMO, i personally manipulate my carbs, then if that doesn't work, i manipulate my fats

[bodybuilder1107]

allright i think im set now, i get 3800 cals with harris to but the one i did counts for lbm and activity factor also does the harris do that? maybee thats why mine is higher, semms high though or is it just me?

[Phate]

allright i think im set now, i get 3800 cals with harris to but the one i did counts for lbm and activity factor also does the harris do that? maybee thats why mine is higher, semms high though or is it just me?

harris doesn't account for LBM, it uses weight, height and age plus a constant, then multiplies by activity factor

[bodybuilder1107]

also for protein is that 1.5 per pound of weight or per lean body mass?

[Phate]

also for protein is that 1.5 per pound of weight or per lean body mass?

i've seen both used, personally i like my protein so i do per pound of body weight, but personally i cut it off at around 300-350g per day as any more than that is excessive IMHO

[bodybuilder1107]

i've seen both used, personally i like my protein so i do per pound of body weight, but personally i cut it off at around 300-350g per day as any more than that is excessive IMHO

yeah do you believe too much is bad for the liver and kidney due to urea build up or is that myth?

[bodybuilder1107]

final question for the night and ill come back tomorrow with a designed diet aalong with a zig zag diet is a 3 pound a week goal good for pure fat loss or is that too much?

[Phate]

final question for the night and ill come back tomorrow with a designed diet aalong with a zig zag diet is a 3 pound a week goal good for pure fat loss or is that too much?

without stimulants and such i've read that 2lbs of pure fat is about as high as you can go without losing muscle, though you can fat more quickly, but you are risking muscle to do so

[bodybuilder1107]

without stimulants and such i've read that 2lbs of pure fat is about as high as you can go without losing muscle, though you can fat more quickly, but you are risking muscle to do so

allright ill aim for about 2 pounds then because i only have lipo6 no aas or anything like that, hey man thanks for all the help im gonna put a diet up, and i was working it out and 1.5 protein per lb actually is around the forty percent most fat loss diets i find are pretty strict on 20 percent fat so ill try the 40/40/20 and play with it alittle, thanks for all the help