Calorie Deficit

[kidrock29520]

Is it possible to still gain muscle in a calorie deficit diet, say around 1500 calories a day if i'm getting in around 250 grams of protein? I'm 160lbs btw.

[jamyjamjr]

nope... you'd be starving yourself...

you need to figure out your bmr/tdee...

it's in my sticky..


Welcome to the diet forum....

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

also tell me what your workout reg is...



BMR formula


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)

TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9



Once you have your TDEE, i need you to watch these videos

Milos Sarcev "Secret of the Pro's" on Nutrition

So you wanna learn how to Diet?

this video will give you a great idea as to what your diet should be looking like and the foods you should be eating..

it's also very informative as to how dieting works and what you need to be doing..


once you've aquired this vast knowledge and done what i'v asked of you, please post up a new diet for critiquing and finalization...
please include macros and times just as before...


try to remember that dieting is not an overnight thing.. it takes time and patience....

[kidrock29520]

well i'm not so worried about gaining muscle I just don't want to lose any. I'm thinking of just eating chicken breast and some greens for 5 weeks with protein shakes and ephedra. i'd say i'm around 12% body fat right now i want to get to around 8 or below.

[jamyjamjr]

yea, you'd burn minimum 60% muscle 40% fat doing that..

you WILL go catabolic..

if you wanna maintain muscle.. find your tdee and eat at that maint. level and go a crap load of cardio... that'd fix you right up

[eatrainrest]

well i'm not so worried about gaining muscle I just don't want to lose any. I'm thinking of just eating chicken breast and some greens for 5 weeks with protein shakes and ephedra. i'd say i'm around 12% body fat right now i want to get to around 8 or below.

stick around for a while and learn how to diet

[collar]

i have to agree with all the above.

you should really have a read and put a diet together.
then let us help you to go in right direction

[kidrock29520]

I thought amphetamines like clenbuterol , ephedra and so on...have anti catabolic effects, cause it slows bmr while increasing protein/fat synthesis.

[jamyjamjr]

yea, it does with PROPER dieting..

[collar]

with proper diet it may, but there is nothing in the world will stop you from losing muscle if you are not providing your body with an energy source.

[eatrainrest]

with proper diet it may, but there is nothing in the world will stop you from losing muscle if you are not providing your body with an energy source.

yep yep

[kidrock29520]

with proper diet it may, but there is nothing in the world will stop you from losing muscle if you are not providing your body with an energy source.

true, 1500 may be pushing it a bit, but to get in the really low bodyfat percentages i would think you would have to do some form of calorie deficit.

[Orlando Rocket]

true, 1500 may be pushing it a bit, but to get in the really low bodyfat percentages i would think you would have to do some form of calorie deficit.

Why not get your diet in check then either try Carb Cycling or Keto, a lot of people here have had success with these 2 diet strategies. I don't think that just putting yourself in a cal def will give you as good of results as if you also implement one of these 2 strategies. jmo

[eatrainrest]

true, 1500 may be pushing it a bit, but to get in the really low bodyfat percentages i would think you would have to do some form of calorie deficit.

yea but... you have to understand that you are UNDEREATING

[collar]

i never believe in undereating.
good sound diet, perfectly in check.
manipulate with the cardio is the secret..

[jamyjamjr]

^^^^ yup...