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Thread: trying to cut, any advice?

  1. #1

    trying to cut, any advice?

    6:30 am- 40 min cardio(every day of the week)

    7:30 am - 5egg whites 1 whole yolk
    1/2 cup oatmeal
    1/2 scoop whey
    (multivitamin)

    10am- protein shake 1 scoop casein, 1/2 scoop whey
    apple
    (caffiene pills)

    11am Weight lifting(i am going to do this monday-friday)

    12:30pm- PWO 1 1/2 scoop whey, and 40g simple carbs

    3:30pm- 1 1/2 cans of tuna
    1/2 cup oatmeal

    6:30pm- 6oz chicken breast, sweet potatoe or 1 cup brown rice

    10pm- 1 1/2 scoop casein, 1tbsp flax seed oil

    This is about 2000 calories (230g protien, 190 carbs, 41g fat)

    I am 6 foot, 192lbs 16%bf and want to get really cut.(to at least 10%bf)
    Last edited by Rockstar1990; 04-01-2009 at 02:23 PM.

  2. #2
    Join Date
    Jun 2007
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    texas
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    Quote Originally Posted by Rockstar1990 View Post
    6:30 am- 40 min cardio(every day of the week)
    what intensity?
    7:30 am - 5egg whites 1 whole yolk
    1/2 cup oatmeal
    1/2 scoop whey
    (multivitamin)

    10am- protein shake 1 scoop casein, 1/2 scoop whey
    apple
    (caffiene pills)

    11am Weight lifting(i am going to do this monday-friday)

    12:30pm- PWO 1 1/2 scoop whey, and 40g simple carbs

    3:30pm- 1 1/2 cans of tuna
    1/2 cup oatmeal

    6:30pm- 6oz chicken breast, sweet potatoe or 1 cup brown rice

    10pm- 1 1/2 scoop casein, 1tbsp flax seed oil

    This is about 2000 calories (230g protien, 190 carbs, 41g fat)

    I am 6 foot, 192lbs 16%bf and want to get really cut.(to at least 10%bf)
    we need macros for the meals and your total daily caloric expenditure

  3. #3
    Quote Originally Posted by Rockstar1990 View Post
    6:30 am- 40 min cardio(every day of the week)the intesity fairly is pretty low i do an incline walk and jog and also the eliptical machine with resistance and i try to keep my heart rate around1407:30 am - 5egg whites 1 whole yolk
    1/2 cup oatmeal
    1/2 scoop whey
    40g protien, 30g carbs, 8g fat
    (multivitamin)

    10am- protein shake 1 scoop casein, 1/2 scoop whey
    apple
    40g protien, 30 carbs, 4g fat
    (caffiene pills)

    11am Weight lifting(i am going to do this monday-friday)

    12:30pm- PWO 1 1/2 scoop whey, and 40g simple carbs
    40g protien, 40g carbs

    3:30pm- 1 1/2 cans of tuna
    1/2 cup oatmeal
    40g protien, 30g carbs, 9g fat

    6:30pm- 6oz chicken breast, sweet potatoe or 1 cup brown rice
    40g protien, 40-30g carbs, 7g fat

    10pm- 1 1/2 scoop casein, 1tbsp flax seed oil
    40g protien, 13g fat

    This is about 2000 calories (230g protien, 190 carbs, 41g fat)

    I am 6 foot, 192lbs 16%bf and want to get really cut.(to at least 10%bf)
    so basically this is what it is

  4. #4
    Join Date
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    we need your tdce.. do some math

    Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



    once you have that number, 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

  5. #5
    Quote Originally Posted by jamyjamjr View Post
    we need your tdce.. do some math

    Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



    once you have that number, 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

    beats per minute=72
    age 19
    72 inches
    total = 2009.2



    if i do cardio 7 days a week and lift 5 days a week which one am i?

  6. #6
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    I would say 1.725

  7. #7
    Join Date
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    And he was talking BMR, not BPM...

  8. #8
    Join Date
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    Quote Originally Posted by Rugger02 View Post
    And he was talking BMR, not BPM...
    ha.. that was funny

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