Need some help understanding a few things

[dooie]

Hey guys just need some help understanding a few things, u don't have to answer all of them yourself, as it may be time consuming, these have been on my mind for a while and would really like some advice,

1. Let's just say my TDEE is 2500cals, to bulk I'll need to go at least 500cals over and to cut ill need 500 under, but where does cardio fit into this?
If I eat 2500cals for the day but burn 800-1000cals is this basically = to only eating 1500-1700cals, if I do this often, will I lose muscle?

2. I have a lady friend that is trying to lose weight and she is eating 1300cals but she does cardio twice a day and is sometimes burning more cals then she eats, is this a good or bad thing? Will she lose fat or will her body start holding onto it and storing everything she eats as fat?

3. ATM I am doing 4 low carb, 2 high carb and 1 med carb days, I am considering using insulin on my high carb days, can anyone give me advice on this? I also train for football on these high carb days, is this ok to utilize insulin on these days also?

4. I am reading studies that say, athletes should consume 65% of their cals in their carbs, also if I am consuming a lot of protein in my diet, is it true, that the unused protein will either be excreted (shit, piss, sweat) or be stored as energy (fat)

5. Are there any effects of a high protein diet for long periods of time?

Cheers guys

[jypoll]

1. i disagree that you need at least 500cals over, you can still bulk with less than 500cals. Cardio is upto you, as much or as little as you want depending on the circumstances. But keep in mind cardio will affect your TDEE. I do not understand your second question here?

2.if she wants to lose weight she MUST burn more cals than she eats or this will not be achieved. The body cannot store everything you eat as fat because some of it is used for energy some is stored as carbs some is used to repair muscle.

4. i dont think 65% is necessary seems a little high to me, the average person may be good with 65% but a high level athlete or bodybuilder will need more protein, and thus less than 65% carbs. Yes unused protein is either excreted or enzymatically turned into carbs and fats.

5. yes a long period high protein diet will get you big and strong if your workout.

[--->>405<<---]

Hey guys just need some help understanding a few things, u don't have to answer all of them yourself, as it may be time consuming, these have been on my mind for a while and would really like some advice,

1. Let's just say my TDEE is 2500cals, to bulk I'll need to go at least 500cals over and to cut ill need 500 under, but where does cardio fit into this?
If I eat 2500cals for the day but burn 800-1000cals is this basically = to only eating 1500-1700cals, if I do this often, will I lose muscle?

2. I have a lady friend that is trying to lose weight and she is eating 1300cals but she does cardio twice a day and is sometimes burning more cals then she eats, is this a good or bad thing? Will she lose fat or will her body start holding onto it and storing everything she eats as fat?

3. ATM I am doing 4 low carb, 2 high carb and 1 med carb days, I am considering using insulin on my high carb days, can anyone give me advice on this? I also train for football on these high carb days, is this ok to utilize insulin on these days also?

4. I am reading studies that say, athletes should consume 65% of their cals in their carbs, also if I am consuming a lot of protein in my diet, is it true, that the unused protein will either be excreted (shit, piss, sweat) or be stored as energy (fat)

5. Are there any effects of a high protein diet for long periods of time?

Cheers guys

1. u definitely dont need "at least 500cals over tdee" to bulk.. tdee tends to err high anyways.. i would prob start around 200-300 cals over tdee and keep a close eye on bf%

2. tdee takes into account all activity(including cardio) for the week.. so if ur tdee says 2500cals per day it assumes (based on 1.55 multiplier) that ur doing cardio 3-5 days per week.. therefore if u burn 500cals doing cardio u wouldnt subtract that from ur daily intake..

3. ive had good success running 900cals below tdee doing cardio 5-6 days per week for 45minutes per day and losing no LBM..

[dooie]

2.if she wants to lose weight she MUST burn more cals than she eats or this will not be achieved. The body cannot store everything you eat as fat because some of it is used for energy some is stored as carbs some is used to repair muscle.

5. yes a long period high protein diet will get you big and strong if your workout.

Burning more cals than you eat! This what I don't understand! As 405 said, he eats 900cals under his TDEE but if u burn the amount of cals your eating, want u lose all your LBM? Endurance runners come to mind!

I ment negative effects jypoll haha, liver problems etc

Thanks for the help guys, I think I understand about the TDEE!

[jypoll]

Burning more cals than you eat! This what I don't understand! As 405 said, he eats 900cals under his TDEE but if u burn the amount of cals your eating, want u lose all your LBM? Endurance runners come to mind!

I ment negative effects jypoll haha, liver problems etc

Thanks for the help guys, I think I understand about the TDEE!

TDEE is your average cals burned per day. If 405 eats 900kcals below his TDEE he will lose 900kcals worth of mass, if he does it properly that will be 90%+ fat.

if you burn the amount of cals your eating you should maintain your LBM and possibly change some fat to muscle.

if you burn less than you eat, the extra energy from the food you eat must be stored, as either muscle tissue fat or glycogen

[dooie]

TDEE is your average cals burned per day. If 405 eats 900kcals below his TDEE he will lose 900kcals worth of mass, if he does it properly that will be 90%+ fat.

if you burn the amount of cals your eating you should maintain your LBM and possibly change some fat to muscle.

if you burn less than you eat, the extra energy from the food you eat must be stored, as either muscle tissue fat or glycogen

Ahhhh! Ok let me see if I got it!!

So say the chick is burning everything she eats through cardio say 1300 cals. And her TDEE is 1300cals, does that mean she is burning an extra 1300cals worth of mass yeah?

How many cals do u have to burn to lose 1kg? Or 2pounds?
What is the limit to eating under ur TDEE or burning cals through cardio before you start to lose LBM? I know this may have a lot of variables but could you give me a range?

Thanks for the help mate!

[jypoll]

TDEE takes cardio into account. if she burns 1300kcals doing cardio (on average per day) her TDEE MUST be higher than 1300cals.
dont think about going to the gym and going on the bike until is says 500cals, and think "today i am 500cals less fat", when you calculate your tdee this will be account for. If her TDEE is 1300kcal and she wants to lose 1300kcal of mass per day, she must eat nothing.

TDEE is calculate by BMR(basal metabolic rate; what your body consumes doing nothing but maintaining homeostasis) multiplied by Activity coefficient.
your TDEE is what you burn on average per day, so if you eat the caloric amount of of your TDEE you will burn exactly what you eat. You will not store food as fat or muscle, and you will not need to breakdown fat or muscle for energy, thus you will stay the same weight and probably the same bf% unless you doing it long enough to convert fat to muscle.

my TDEE is about 3300 (BMR~1900x1.7(this is where i rate my activity level, because of how much I train, how much cardio I do and general activity) i eat 3600cals a day, therefore i have an extra 300cals everyday added to my body, because im dieting properly and taking measures to combat fat gain this is almost entirely turned to muscle.

The limit under TDEE that burns LBM, this is dependant upon many factors, such as macro split, food quality, your bodies physical condition, and training schedule. I would not go below 20% unless you are on hormones, probably start with 10-15% and see how you do.

1kg of fat (just pure fat) is 9000kcal, but body fat contains water and isnt pure lipid, I bet around 8000kcal.