calorie deficit-ing

shengoikee · Dec-15-06, 01:46 PM

so im planning on starting up some dietary logging again and looking to lose a good 15lbs or so. it'll likely be long term (~6 months) but iv not sustained a cut (or logging for that matter!) for more than a month before. so i was wondering if some of you guys with more experience could gimme some tips.

before asking i was thinking of utilising a 500 calorie deficit along with a couple hours cardio 2-3 times a week as well as the weight training i do around every other day. i roughly "calculated" it'd take me 2 months or just under to go from 190lbs down to 175lbs (im 6'0").

the questions:
am i expecting too much?
is this too steep a weight loss to maintain muscle mass?

im already fairly lean, BIA and skinfold measurements consistently come out around 13% - i do this a shitload on my course (which is boring as SHIT haha. not the course, the measuring....)

CakeNcream · Dec-21-06, 08:43 AM

cut 500 cals from your maintenance. at the end of the week weigh yourself and see if youve lost any weight. make sure you weigh yourself in the morning after you take a piss, both times. if you havent lost anything drop another 250-500 cals for the next week and then measure at the end of the next week

mr popular · Dec-22-06, 10:52 AM

what CakeNCream suggested is pretty good..... i've found that setting a solid goal and following little mini-goals (with exact dates and measurements) is the best way to complete something like this.

I, personally, would avoid the cardio and just START with subtracting 500 calories every day from your maintenance # right now.

If you don't want to lose too much muscle mass then lift heavy weights and eat enough protein to maintain yourself.

good luck buddy! Let us know how it goes!

TKD_Andy · Dec-22-06, 04:17 PM

oh man, i remembered reading a bit of your logging stuff from aaaaaaages ago, looks like a helluva lot of work man... people i know who do nutrition at uni had to do this for their course for two weeks and hated it! and they had access to a huuge ass database of just about every kinda food and ingredient known to man (apparently, lol.) and their nutritional values.

Good luck if you do it though!

TETSUJINX3 · Dec-22-06, 04:37 PM

wow dietary logging sounds like a really long process and must be quite tedious good luck

CakeNcream · Dec-22-06, 04:48 PM

Quote:

Originally Posted by TETSUJINX3

wow dietary logging sounds like a really long process and must be quite tedious good luck

not really if you have the right resources and are too lazy to eat different foods everyday

TETSUJINX3 · Dec-22-06, 04:52 PM

lol yeah i guess haha if ur just eating bread and water all day maybe its a breeze lol

mr popular · Dec-22-06, 10:15 PM

Actually with just a food scale (actually mine is a scale used to weigh newborn animals, but same difference) and the nutrient database online, i can get all of the information i need.

Dietary logging is easy, and fun, even if it takes up some of your time during the day. Altho I have never spent more than 20 minutes a day, TOTAL, on logging my food. And I write down the macronutrients, calories, and make sure i'm getting 1.5g of protein per lb of bodyweight, not to mention the grams of everything for future reference in logging...easy!

Lobo · Dec-22-06, 10:20 PM

Six months is a long time to cut, unless you're totally obese or something.

Honken · Dec-23-06, 04:46 AM

I have a program that lists every (I mean every) food product avaliable. It lists all the nutritional values (calories, protein, carbs, fat, fat, cholesterol, water, vitamins, minerals).

So if you type in everything you've eaten during the entire day it calculates the procentage of recommended daily consumation depending on you age, length, weight, gender, the amount you excercise and so on.

It's actually a weightloss program so some values are a little low (for example, recommended protein intake is like 1g/pound).

The downside is, THAT IT'S COMPLETELY IN SWEDISH! Sorry guys.

Dec-15-06, 01:46 PM	#1
shengoikee Member User status: Online Posts: 11,035 Age: 22	calorie deficit-ing so im planning on starting up some dietary logging again and looking to lose a good 15lbs or so. it'll likely be long term (~6 months) but iv not sustained a cut (or logging for that matter!) for more than a month before. so i was wondering if some of you guys with more experience could gimme some tips. before asking i was thinking of utilising a 500 calorie deficit along with a couple hours cardio 2-3 times a week as well as the weight training i do around every other day. i roughly "calculated" it'd take me 2 months or just under to go from 190lbs down to 175lbs (im 6'0"). the questions: am i expecting too much? is this too steep a weight loss to maintain muscle mass? im already fairly lean, BIA and skinfold measurements consistently come out around 13% - i do this a shitload on my course (which is boring as SHIT haha. not the course, the measuring....)

Dec-21-06, 08:43 AM	#2
CakeNcream Member User status: Offline Posts: 102 Age: 22	cut 500 cals from your maintenance. at the end of the week weigh yourself and see if youve lost any weight. make sure you weigh yourself in the morning after you take a piss, both times. if you havent lost anything drop another 250-500 cals for the next week and then measure at the end of the next week

Dec-22-06, 10:52 AM	#3
mr popular wet User status: Offline Location: U.S. Posts: 1,165	what CakeNCream suggested is pretty good..... i've found that setting a solid goal and following little mini-goals (with exact dates and measurements) is the best way to complete something like this. I, personally, would avoid the cardio and just START with subtracting 500 calories every day from your maintenance # right now. If you don't want to lose too much muscle mass then lift heavy weights and eat enough protein to maintain yourself. good luck buddy! Let us know how it goes!

Dec-22-06, 04:17 PM	#4
TKD_Andy has quit User status: Offline Location: Oxford Posts: 7,911 Age: 22	oh man, i remembered reading a bit of your logging stuff from aaaaaaages ago, looks like a helluva lot of work man... people i know who do nutrition at uni had to do this for their course for two weeks and hated it! and they had access to a huuge ass database of just about every kinda food and ingredient known to man (apparently, lol.) and their nutritional values. Good luck if you do it though!

Dec-22-06, 04:37 PM	#5
TETSUJINX3 wet toast User status: Offline Location: west london Posts: 83 Age: 21	wow dietary logging sounds like a really long process and must be quite tedious good luck

Dec-22-06, 04:52 PM	#7
TETSUJINX3 wet toast User status: Offline Location: west london Posts: 83 Age: 21	lol yeah i guess haha if ur just eating bread and water all day maybe its a breeze lol

Dec-22-06, 10:15 PM	#8
mr popular wet User status: Offline Location: U.S. Posts: 1,165	Actually with just a food scale (actually mine is a scale used to weigh newborn animals, but same difference) and the nutrient database online, i can get all of the information i need. Dietary logging is easy, and fun, even if it takes up some of your time during the day. Altho I have never spent more than 20 minutes a day, TOTAL, on logging my food. And I write down the macronutrients, calories, and make sure i'm getting 1.5g of protein per lb of bodyweight, not to mention the grams of everything for future reference in logging...easy!

Dec-22-06, 10:20 PM	#9
Lobo No. 1 Falco Fan User status: Offline Posts: 1,922 Age: 24	Six months is a long time to cut, unless you're totally obese or something.

Dec-23-06, 04:46 AM	#10
Honken Member User status: Offline Location: Sweden Posts: 1,917 Age: 19	I have a program that lists every (I mean every) food product avaliable. It lists all the nutritional values (calories, protein, carbs, fat, fat, cholesterol, water, vitamins, minerals). So if you type in everything you've eaten during the entire day it calculates the procentage of recommended daily consumation depending on you age, length, weight, gender, the amount you excercise and so on. It's actually a weightloss program so some values are a little low (for example, recommended protein intake is like 1g/pound). The downside is, THAT IT'S COMPLETELY IN SWEDISH! Sorry guys.