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Per advice received on here I want to completely lean out as much as possible before starting a test cycle... however im looking for that magic number of calories i should be consuming... goal is to lose that last bit of fat and retain my hard earned muscle... cardio is done M,T,Th,F upon waking on empty stomach for 40 min at 130 HR... i am 5'10" 160lbs 12%bf... how many calories should i be consuming per day for maximum effect? Oh yeah training is also done M,T,Th,F in evenings
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How long are you wanting to take in order to do this, and how much more BF do you want to lose? -
hmmm...that would be tough to say without you having a general idea of what is the right amount for you to gain/lose weight. it would depend on how many weeks you have to do it as Red said because you will have some trial and error involved. and 5 10 160, can you post a pic? I would rather see you start the cycle and eat as clean as possible. your BF% will drop if you just add pure muscle and no more BF. eat a nice clean high protein/high healthy fat diet. I just think you aren't gonna want to get any smaller than that, plus when you start the cycle you will have to be careful not to rebound with tons of calories and put fat back on from a hard diet.Comment
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I have 5 weeks until my beach vacation and want my abs to clearly show... I want to start the test cycle but I want to wait until I return from my vacation because I know I will not be able to follow a diet or train while on vacation =(Comment
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i would say around 1800-2000 cals per day, high protein,low-moderate carbs, moderate GOOD fatsOriginally posted by LeanBeastComment
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Check out YJ's sticky thread about calorie requirements and diet advice - search some diet threads and post what you learn from them in regards to a proposed layout of your diet - I'm sure you'll get some good advice if you post something that someone can work with...Comment
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So....do you know at what BF % your abs would show? Are they showing at all now??? Good rule of thumb for BF loss is about .5% per week. So, best case you are looking at getting down to 9.5%.Originally posted by LeanBeast
I would definitely not go w/ a moderate carbs. Go with low carbs and I would probably stick with a high protein/moderate fat diet.
250-280gms of protein
75-100gms of carbs
40-50gms of healthy fats a day
What are you eating now? Chances are, you can make little changes to your current diet and still yield the results you are looking forComment
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Its pretty basic of a diet. Meal 1 is 7 egg whites with oatmeal and sugar free syrup, 2 is two 4 oz lean turkey patties on 3 slices of whole wheat bread, 3 is 6 oz chicken breast with green beans, 4 is two cans of tuna with broccoli crowns, 5 is 45g of whey (1g carbs) with a tblspoon of extra virgin olive oil... then I go to sleep 30 min after meal 5... again cardio is M,T, Th,F but actually considered dropping down to just M,W,F. Training I dropped down to M and Th full body workouts to keep muscle glycogen low... could I be doing better?Comment
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Carbs are too low - drop the whey and get a whole meal in meal 5 but add another in for the day - 6 will keep your metabolism running a little better than 4 or 5 will...Comment
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OK, how about this:
1- 7 egg whites, 1/2 cup dry oatmeal w/ sugar free syrup
2- Two 4 oz lean turkey patties on 3 slices of whole wheat bread
3- 6 oz chicken breast with a medium potatoe
4- 8 oz lean ground turkey with green beans
5- 2 cans of tuna in water with broccoli crowns
6- 45 grams of whey and tblspoon of extra virgin olive oil
Breakdown is roughly: 250-260g protein, 80-90g carbs, 50-60g fats with no carbs after 6 or 7pmComment
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Better - just try a different carb source for meal two (unless it's ezekial bread) - make sure your potato is a sweet potato and change that last meal to tuna or chicken instead of whey...Comment
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