Caloric Intake For Cutting...

[ghoniba]

Hi Gang:

I am 44 years old, 181 pounds, 13% bodyfat and I'm 5' 9"

After bulking up this winter, I'm looking to get cut and a six-pack. I was wondering if anyone might know how many calories I should be taking in per day for my size?

I realize everyone is a little different, but I'm looking for a good starting point.

Weights four times a week, cardio two times @ 30 minutes a pop and I eat all the good stuff.

Thank you, Glenn

[.V.]

Probably somewhere between 10 and 15 calories/lb of bodyweight. Either start with 15 and cut back if not losing 1-2 lbs a week or start with 10 and increase if losing more than 1-2lbs a week.

Good luck to you.

[trainerty]

Your RMR with fat intake is around 1800 k/cal. If you are a normal acitve type person (not counting workouts) your BMR will be around 2500 k/cal

These two numbers reperesent the floor and ceiling for your diet. On non workout days you'll probably be closer to 1800 on workout days you should be closer to 2500. This is also a simple ballpark number but will work well.

[ghoniba]

Hi Guyz:

Thank you very much, I appreciate the information. Can I ask you how you calculated that?

I think I have a pretty fast metoblism. During the winter months, I was hoping to add a little bulk so from September to the end of February I was eating about 3600 calories a day. I gained 14 pounds over that period of which 3 pounds was fat. I went from 170 to 184. I have been trimming that calorie number down and hoping to get down to the 'magic' cutting number.

Never have been able to get my bodyfat low enough for my six-pack to show fully. This is my goal.

Should my workouts and cardio stay the same? Can I expect to gain any strength while cutting or can I expect to simply maintain my current workout weight levels?

When I do get to a bodyfat level I am happy with, how much should I then add to my diet to maintain?

Again, I know this is a little generic as people are different, I guess I'm looking for some generalities.

Thanks again, I really appreciate it.

Glenn

You say you are eating all the right foods. That's at least 80% of the equation in my book. Since December 26th I have not eaten any cakes, cookies, candies, ice cream, chocolate, crackers, or chips and I've noticed an improvement in my leaness without any loss of bodyweight. I also do not drink any alcohol, sodas or fruit juices (I prefer to eat my fruit rather than drink it).

How would you describe the intensity of your twice a week cardio on a scale of 1 to 10? I'd favor ratching up the intensity and shortening the duration if you are not already there.

I've made a "business decision" to be satisfied with a very well-defined and visible 4 pack and abandon any extra effort to get that bottom 2-pack to visibly show. It just isn't worth the extra effort for me.

I applaud you for your goal while in the same breath telling you to be satisfied with what chisel you have at age 44 which is probably more than most 44 year old men have.

Keep us posted how it goes for you.

[ghoniba]

Hi pierini:

I really appreciate your comments. I suppose I should be grateful for what I have. I too have a 4-pack at this point. I guess people always want what they can't or don't have.

When I say I eat all of the right foods, I don't eat any cakes, cookies, candies, ice cream, chocolate, crackers, or chips. I find I just don't have any desire for them anymore. Been like that for a couple of years now. I'll have cake on my birthday and that's about it!

A typical day for me is:

Breakfast Shake: oats, ground flax seed, wheat bran, wheat germ, blueberries, no-fat yogurt and milk.

Mid Morning Snack: grapefruit, two egg whites, half a turkey breast sandwich on whole grain bread, no-fat yogurt.

Lunch, Mix of: tuna, salmon, broccoli, red and yellow peppers. Skim milk.

Mid afternoon snack: assorted lentils and beans, chicken breast.

Late afternoon shake: no fat soy milk, assorted berries, banana, almonds and other assorted nuts.

Dinner: usually chicken, fish or other meat protein, vegetables.

Evening snack: cottage cheese mixed with a little peanut butter.

Water all day long.

On the weekends I'll have a cheat meal, usually homemade whole grain oatmeal waffles/pancakes.

Works out to about 2600 calories per day. Figured I was close, but wasn't sure.

Fat: 23 %
Protein: 38%
Carbs: 39%

Played around with various configurations.

That's it!

Glenn

Those are some good macro percentages. When I read your food list I was thinking out loud that the fat percentage would be lower.

I've really upped my fat percentage consumed in my food this year thanks to the subtle influence of my Mod Squad sister Brat and Mod Squad brother Andy. I'm probably averaging 30% right now but yesterday it was 40%. It's amazing how that has changed from the days when I tried to keep my fat percentage to 15% or less.

You didn't indicate the kind of cardio you are doing.

Have a great day!

[ghoniba]

Hey pierini:

It does't take much at all to change the fat%. The nuts account for the higher %'s. A couple of nuts or some olive or canola oil here or there can change it dramatically. It is amazing how quickly the food can add up.

It works out to be around 172 grams of protein, 205 grams carbs and 51 grams fat, plus whatever I have for dinner.

As for cardio, I have a quality elliptical trainer. I change the modes on it, but typically I'll do a high intensity random program and do it twice a week for 30 minutes.

Glenn

[CF-OC_gal]

Mr. P why did you change your fat ratio and have you used it to replace the calories from cakes, cookies, candies, ice cream, chocolate, crackers, or chips,alcohol, sodas or fruit juices?

Bumping up my fat ratio is part of my ongoing experiment with me as a sample of 1, seeing where it leads me. Self-discovery is a better instructor than any book I could read.

Who knows if my fat ratio would be lower if I started eating from my list of forbidden foods and I guess I won't know as I'm not making any changes in the short-term with that.

I do know this: last blood work revealed some great numbers in the cholesterol/triglycerides department. My numbers have always been good in that department, but last time they were very good.

[CF-OC_gal]

Intersting. I wasn't suggesting that you eat from your forbidden list. I was wondering if your overall calories dropped when you cut them out did you use increased fats to replace the calories they would have represented in your diet?

Do you consume more calories with a higer fat % diet?

Using February 2007 versus 2006 as a comparison, apparently not, but time will tell.

Average daily amounts

February 2007 - 2,809 cals, 333g carb (46%), 161g protein (23%), and 98g fat (31%). Morning BW at 179.8 lbs.

versus

February 2006 - 3,023 cals, 379g carb (50%), 167g protein (22%), and 93g fat (28%). Morning BW at 179.1 lbs.

Sorry for the hijack Glen.

[CF-OC_gal]

Yeah I'm sorry too Glen. I think what you eat after a 5 mile run is more important over the long run.

Mr. P there is no significant difference in the ratios you ate on both those days. 22% protein is the same as 23% protein and 28% fat is for all intents and purposes the same as 30% fat!

[ghoniba]

No problem guyz! it's interesting to hear what other people are doing.

I'm curious pierini, a part from you blood levels, what have you noticed since bumping up your fat percentage?

To be sure, I showed my eating plan to a registered dietician, she said I could be eating more healthy fats... up to 30% She also said to make sure to eat proteins with carbs , but overall it was a model for eating.

What is your feeling on your diet now? Looks like we are pretty much the same size. Can I ask your age? I am more toward a mesomorph as well, what about you? I have to eat like a horse to gain though!

Glenn

Brat - those stats are for the entire month of February and not just one day. Going from 28% to 31% is an 11% increase and that is significant to me.

Glenn - I've noticed improvement in my training performance as of late, particularly the running. Hard to say if diet gets the credit as I was long overdue for a big breakthrough. The two other variables are I take a morning tablespoon of Udo's Essential Oil Blend, and I've started taking a daily pharmaceutical grade Omega 3 supplement. Since I've been taking those I recently realized that I haven't taken any over-the-counter Alleve for aches and pains for my knee pain like I have in the past. Too many variables to know the truth.

I am 52 years young. Not sure what I am in those body-type classifications. I can gain weight and get fleshy if eat like a pig and don't train hard. But if I train hard and eat big I stay even. I'm pretty lean right now.