i got a question

[BBAddict]

I'm sure that with the right diet and the right kind and amount of cardio, balanced with lifting you can get the bf down without clen. Diet is #1--have you calculated your BMR?
I'm not a huge fan of ripped fuel. I do like Chizled or Ephedra/Caffeine stack. I also recently used a form of the Anarchy Stack with my Dad and he lost about 15lbs in 3weeks (he also used Chizled, green tea and exercised).

[qbanplaya56]

my BMR is 1845.

[coffee-guy]

my BMR is 1845.

That seems to be on the low side - I would guess with your stats that your BMR should be about 2100-2200 and you still have to figure your activity and thermic food index levels to see what your diet should really consist of.

[BBAddict]

my BMR is 1845.

That definitely sounds way too low. Use the formula in this thread an let me know what you come up with. It is a more accurate formula than most.
http://www.superiormuscle.com/vbulle...read.php?t=411

[qbanplaya56]

i got 3580 with that thread. does that sound right i got confused

[BBAddict]

i got 3580 with that thread. does that sound right i got confused

I just approximated and got about 3530 for you, so that should be about right. That means that to lose weight and minimize muscle loss you should eat about 3000cals/day. Given your weight, I would say that somewhere between 200-300gms (800-1200 cals) of protein a day would be sufficient. The rest should come from carbs and healthy fats. That would mean something like 350gms (1400cals) of carbs and 60gms (540 cals) of fats. Of course timing and source of these nutrients is also very important.

[qbanplaya56]

thanks for the help. so im close to those numbers with my current diet or should i change something. i dont think im gettin that many carbs in.

[BBAddict]

If what you posted is your every day diet, I would guarantee that you're gonna lose significant muscle mass-there's not many cals there. I would definitely suggest adding some carbs in the form of rolled oats, sweet potatoes and brown rice early in the day and then cut them back toward evening and introduce some of the fats later in the day. If you don't get enough cals, you're body thinks it's starving and it does everything it can to store energy, which is not what you want. Slight deprivation is the key.

[coffee-guy]

This is your original BMR number. Now you have to take that number (2,184.07) and multiply it by your activity factor, which we said was moderate, so thats .5.

2,184.07(.5)= 1,092.04. This is your activity factor caloric expenditure. So you must add this to your original BMR number.

2184.07 + 1,092.04 = 3,276.1. Now on to the final step which is figuring in your thermic food effect. You take this new number and multiply it by .10.

3,276.1(.10) = 327.61. Now you add this new number to the previous number:

3,276.1 + 327.61 = 3,603.71 This is your basal metabolic rate.

So what does this mean? Well we know that 3500 calories equals one pound of fat. So, if you want to lose 1 pound of pure fat a week take your BMR #, 3,603.71 and substract 500 from it and you get 3,103.71. So why 500 calories? A 500 calorie decrease from your daily caloric intake will equal 3500 calories in 1 week. 500 x 7 = 3500 calories. You would beed to consume 3,103.71 calories a day to lose 1 pound of fat a week.... but this is without any cardio or any supplement benefits.

So by adding green tea, caffeine, ephedrine, clen, etc. you're obviously going to expend more calories thus speeding up your basal metabolic rate.

You must be careful not to put yourself in a great deficiency and then do all your cardio and include a fat burner/stimulant. Then becomes a risk of burning muscle, which we all know in our sport is the devil.

2100-2200 would be your original BMR before factoring in your activity levels and thermic food index. Remember that 3500-3600 is what it will take for you to maintain the weight you are currently at - WITHOUT FIGURING IN THE RECENTLY ADDED SUPPLEMENTS, FAT BURNERS AND EXCERSISE REGIME. I would tell you to make a very strict diet similar to what BBAddict outlined but start out at the 3500-3600 mark before you start cutting off too many calories. See what effect the 3500-3600 mark has on you with your new routines and STRICT diet and then tweak the number of calories you need to cut after you see how your body reacts.

Post your PROPOSED diet and workout plans and let some folks give you some feedback as to what would work the best etc...

[qbanplaya56]

ok right now im eating
meal1- 1 cup of oatmeal and 3-5 eggwhites
meal 2- protein shake with oatmeal
meal 3- chicken and a veggie-flax oil
meal 4- tuna and brown rice
meal 5- chicken,steak,or fish and a veggie
Meal 6 pwo- protein shake 42g and 8oz of oj
i do cardio for 30-40 min a day and lift lower weight hig rep. 4 sets 12-15 reps
chest-flat bench incline decline flies
back-pulldowns rows reverse flies
bis-curls with the staight bar curls with dumbells concentrations
shoulders-shoulder press arm raises in front and on the side seated arm raises
tris-pulldowns dips skull crushers
legs- squat ext curls leg press calf raises

[Shibby]

Going by what you have listed here's some of my opinions.

meal1- 1 cup of oatmeal and 3-5 eggwhites

I would get a little more protien in here. Maybe about 20g from a shake or some lean meat. Your body is starving for food since you have slept for like 8 hours.

meal 2- protein shake with oatmeal

If you used a shake in meal 1 put some lean meat here.

meal 4- tuna and brown rice
meal 5- chicken,steak,or fish and a veggie

Switch these two meals since you are going to want to have carbs pre workout also.

Meal 6 pwo- protein shake 42g and 8oz of oj

Can you stay up 30 or 40 more minutes and get a some lean meat in before you go to bed?

[shortz]

This is your original BMR number. Now you have to take that number (2,184.07) and multiply it by your activity factor, which we said was moderate, so thats .5.

2,184.07(.5)= 1,092.04. This is your activity factor caloric expenditure. So you must add this to your original BMR number.

2184.07 + 1,092.04 = 3,276.1. Now on to the final step which is figuring in your thermic food effect. You take this new number and multiply it by .10.

3,276.1(.10) = 327.61. Now you add this new number to the previous number:

3,276.1 + 327.61 = 3,603.71 This is your basal metabolic rate.

So what does this mean? Well we know that 3500 calories equals one pound of fat. So, if you want to lose 1 pound of pure fat a week take your BMR #, 3,603.71 and substract 500 from it and you get 3,103.71. So why 500 calories? A 500 calorie decrease from your daily caloric intake will equal 3500 calories in 1 week. 500 x 7 = 3500 calories. You would beed to consume 3,103.71 calories a day to lose 1 pound of fat a week.... but this is without any cardio or any supplement benefits.

So by adding green tea, caffeine, ephedrine, clen, etc. you're obviously going to expend more calories thus speeding up your basal metabolic rate.

You must be careful not to put yourself in a great deficiency and then do all your cardio and include a fat burner/stimulant. Then becomes a risk of burning muscle, which we all know in our sport is the devil.

2100-2200 would be your original BMR before factoring in your activity levels and thermic food index. Remember that 3500-3600 is what it will take for you to maintain the weight you are currently at - WITHOUT FIGURING IN THE RECENTLY ADDED SUPPLEMENTS, FAT BURNERS AND EXCERSISE REGIME. I would tell you to make a very strict diet similar to what BBAddict outlined but start out at the 3500-3600 mark before you start cutting off too many calories. See what effect the 3500-3600 mark has on you with your new routines and STRICT diet and then tweak the number of calories you need to cut after you see how your body reacts.

Post your PROPOSED diet and workout plans and let some folks give you some feedback as to what would work the best etc...

I got about 2300 for his BMR, so I know our methods are more accurate. I don't like the ones you find online. They are too generic and are never right.

BTW, your daily activities calculations seems very high.

[shortz]

NM fog, that is right on. I had to look up the %.

[BBAddict]

Can you stay up 30 or 40 more minutes and get a some lean meat in before you go to bed?

I like to see a source of casein protein as the last meal more than meat-either a casein protein shake or cottage cheese. That will feed your body longer than other protein sources.

[qbanplaya56]

i workout at night after meal 5. should i change meal 4 and 5. meal 5 is like my dinner. i eat cottage cheese sometimes pwo before i go to bed. with a protein shake and the oj. yea i could stay up till whenever. i aslo have the vpx protein which is casein protein so ill take that how long before i go to bed 30min or less? i can inter change the cottage chese and the casein right?