Critique and advice

[Brazensol]

I am a 51 year old male. I stand 5'10". I did the bod pod today and weighed in at 200 lbs. and 27.6% bf. I bought a bike about 2 weeks ago and have been averaging 15-20 miles per day at ~12.5 mph. I lift 3 times a week (no legs until kids go on summer vacation and I get used to the biking). I do chest/back x2 on week and shoulders/arms x1 one week and then alternate the cycle the next week. Will be adding abs in very soon.

I am eating 2900-3100 calories a day as follows: 225-250 grams of protein and the same for carbs. Trying to stay under 100 grams for fat and under 30 grams for saturated fats. I estimate I am burning between 900-1500 calories/day depending on whether or not is is a weight training day or not.

1. Does my macro mix seem about right?
2. My main goal now is to lose bodyfat with minimal lean loss. Is my caloric intake too high?
3. If too high, what should I be aiming for?

I am eating clean with additional protein supplements. Thanks in advance for any help.

[austinite]

1. 200 grams of protein is plenty. You might consider killing carbs for a month, or keep under 100.
2. If I had your stats, I would be cutting with 1700 calories a day. (shocking, I know) At your rate, you will be gaining.

Good luck Braz.

[cj111]

Your tdee somewhere around 2200, like Austin said if you're eating 3k calories you wont be seeing much in the way of progess.
Start at 2200, and go from there. If you're not seeing any progess in a few weeks, lower cals a bit, or up the cardio. Either way, 3k is to high for someone with your stats.
Good luck! also, what you eating to get 100g fat in a day ? Seems like a lot.

[Brazensol]

Your tdee somewhere around 2200, like Austin said if you're eating 3k calories you wont be seeing much in the way of progess.
Start at 2200, and go from there. If you're not seeing any progess in a few weeks, lower cals a bit, or up the cardio. Either way, 3k is to high for someone with your stats.
Good luck! also, what you eating to get 100g fat in a day ? Seems like a lot.

Too much red meat no doubt! I based the diet on the video by Milos Sarcev "Secret of the Pro's" on Nutrition. I realize I'm not a pro but he basically indicated this diet will work for anyone (with a few caveats) with a mesomorph body style. I thought it seemed like a lot of calories but he mentioned multiple meals will increase metabolism and cardio to burn calories. I'm definately burning the calories now I am hungry again shortly after eating so it feels as if my metabolism has increased. I will cut back and see where that leads me. I just don't want to lose any lean or feel fatigued all day.

[Brazensol]

1. 200 grams of protein is plenty. You might consider killing carbs for a month, or keep under 100.
2. If I had your stats, I would be cutting with 1700 calories a day. (shocking, I know) At your rate, you will be gaining.

Good luck Braz.

Does the 1700 account for the burned calories from exerecise? That would put me in a near negative or even negative calorie intake for the day and it would seem as if my energy levels would crash. Am I not thinking of this in the proper manner?

[austinite]

Does the 1700 account for the burned calories from exerecise? That would put me in a near negative or even negative calorie intake for the day and it would seem as if my energy levels would crash. Am I not thinking of this in the proper manner?

Your burned cals is just an estimation. So is the TDEE I gave you. Which is LBM x 15. It's a good start to get your tdee, which gives you a 1700 calorie daily intake at a 500 cal deficit. Not many people need 3000 calories to cut, certainly not a 200 lb man with 27% BF. You just have to play with it and see what works best. But certainly not 3kcals

[Brazensol]

Sounds like a plan. I appreciate the advice.

[austinite]

Keep us posted Braz. Best of luck, brother.

[Brazensol]

Thanks. I'm going to step my calories down to 800 protein, 800 carbs (mostly complex except for some simple sugars immediately after workouts. I find these really aids in recovery), and ~75 fat with less than 20 from saturated fat. I'll try this for a week or two and see how I feel energy wise and also see what happens on the scale.

I know this is a bit higher than you suggested but I'm not sure I'd have the energy to ride 20 miles a day and still get in three lifting sessions per week. At least not if I cut them all at once.

[austinite]

^ What do you mean 800 protein and carbs?

[cj111]

800cals from prot carbs,,200g each..im assuming

[Brazensol]

Yes. My bad. I should have clarified. 200g protein, 200g carbs and ~75 or lower on fats. This should put me at 2275 total cals for the day.

[Brazensol]

Third day of cutting calories to 2275 total; 800/800/675 (p/c/f). Definately hungry ALL the time but it is manageable with a 15% bf goal in mind. Only 12% to go! Had plenty of energy last night for back/chest. I added weight or reps to most sets and even added 2 new exercises. Surprised me to say the least! Today I will bike for at least 20 miles. Only got in 10 miles yesterday due to time constraints but managed to pick up my pace to 14+ mph. Only felt like puking once. Which is an improvement btw. lol.

[Brazensol]

By the way I started about 6 weeks ago (losing weight) @ 219.6 pounds and 31% bf. Today I weighed in at 200.2! In fact the last 3 days I have stayed the same weight. It has always been tough for me to break through 200 pounds for some reason but I expect it to happen by Friday.

[cj111]

Congrats on the weight lost to date man, must feel good.

Keep on truckin!!!

[Brazensol]

Failure! Flat tire at 13.8 miles... Had to walk the bike back 2 miles so that should be worth something! lol. Reduced calories caught up to me today. It was a tough 13.8 miles. Still, managed to keep a 13.4 mph pace. Not including walking the bike back. Though I wished it did.