wantin to cut??

[BigJoeAna]

alright lads just wantin to no any tips or hints for cutting i weighed 18 and a half stone last year and have currently got my self to 12 stone 12...yes i have lost the fat weight but can not see much muscle gain i am looking to get that ripped look to be fair my diet isnt the king of diets just wantin some tips on which are the best foods to eat in order to get to build more muscle without putting that fat back on all information apreciated thanks alot big joee

[jamyjamjr]

Welcome to the diet forum....

if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

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....

[BigJoeAna]

right thanks for the welcome

my age is 18

my weight is 180 pounds

i am 5 11 tall

and my body fat is 17%

for my goals i want to cut so u can see my muscles and have a nice toned body

today i had

protein shake ( with added creatine) skimmed milk
banana
1 slice of wholemeal toast


mid day
creatine (with water)
apple


dinner
Tuna sandwich (wholemeal bread)
fresh orange

work out 4 - 5 pm

after workout
protein shake (creatine)


tea
Chicken breast x2
brown rice
carrots
peas

i dont knw exact calories of each food but i eat aroun 1700 to 2000 calories a day

for my lean mass if ive worked it correct i got 77.4

my bmr is 2041
my tdee is 3163

[jamyjamjr]

so your pretty much starving yourself...

imo we need to get you down to a 2700kcal diet

something like

275g protien
250g carbs
66g fats..

[BigJoeAna]

thanks for the info so would this help gain muscle but cut aswell i have a fear of putting that fat weight on again

[jamyjamjr]

trust the numbers bro.. if you count your macros and have a correct tdee you'll be fine..

dieting is about microcalibrating.. u need to find that sweet spot.

[BigJoeAna]

so if i get the equvelent of carbs protein and fats and a good workout i should see better results

[jamyjamjr]

exactly.. but i would need to see your diet with macros..

its very important that you follow all the advice on my sticky word for word.. so get back to that..

[BigJoeAna]

right thanks alot i will get to it right away

[collar]

i need to see macros and a breakdown of a diet.

not something just top of your head and thrown together.
thats starvation.