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2008/03/11, 11:47 AM
Hey there i am 6'3, 220lbs and i am currently trying to cut but maintain my muscle mass. Here was my nutritional intake yesterday:
Calroies - 1800
Fat - 38
Sat Fat - 10
Carbs - 134
Protein - 150
Is there anything that i could increase/decrease in intake in order to get cut. Also, i eat about 2 handfulls of
almonds a day and i didn't include that in my fat intake just because it would skyrocket my fat intake and did not know whether to include it or not?
Thanks!
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2008/03/11, 12:03 PM
Include everything that you eat. It counts as your fat intake.
I think you may be cutting calories a litte too low if you want to maintain muscle mass. Protein needs to be higher, I'd cut carbs a little lower personally.
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2008/03/11, 04:16 PM
BMR(basil metabloic rate) + Activity Calories, ie. 250/500/750/1000 (You plug in you activity level) - 500 calories = 1 lb. fat loss a week. 1 lb. of fat = 3500 calories. Create that deficit and taper your carbs down very low in the evenings, keep sodium low, keep your meals around 250-400 calories. Morning HIIT cardio, weight train hard, lots of water, evening cardio will really supercharge it if you can do it. Does not need to be super intense but get your heart rate up some for at least 1/2 hour. Where is your EFA's? Your fat count seems low to me. I would check your BMR for sure and see where you stand. Use your lean mass to figure your BMR not your total weight. Here is a web site to figure your BMR. I think you are low on calories especially if you are at all active. http://www.internetfitness.com/calculators/bmr.htm
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2008/03/11, 04:18 PM
BMR(basil metabloic rate) + Activity Calories, ie. 250/500/750/1000 (You plug in you activity level) - 500 calories = 1 lb. fat loss a week. 1 lb. of fat = 3500 calories. Create that deficit and taper your carbs down very low in the evenings, keep sodium low, keep your meals around 250-400 calories. Morning HIIT cardio, weight train hard, lots of water, evening cardio will really supercharge it if you can do it. Does not need to be super intense but get your heart rate up some for at least 1/2 hour. Where is your EFA's? Your fat count seems low to me. I would check your BMR for sure and see where you stand. Use your lean mass to figure your BMR not your total weight. Here is a web site to figure your BMR. I think you are low on calories especially if you are at all active. http://www.internetfitness.com/calculators/bmr.htm
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2008/03/11, 07:01 PM
Thanks for the replys....it says my BMR is 2527. I work out 3-4 times per week depending how much school i have during the week. On lifting days....i run for 15 mins then lift weights for 45 mins approx and then ride the bike for about 35-45 mins. On none lifting days i run for 15 mins then play some basketball then bike for 35-45 mins. Am i on the right track here?
I find it really hard to intake lots of calories while keeping my diet really clean with minimal fat/carbs.
Thanks!
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