~~~MMSex's Comprehensive Guide to Cutting for Beginners/Overweight/Obese~~~

[MMS]

What do you mean by 15/1? 15 what to 1 what. Excuse me for my ignorance .

15/1 means your macro for eating should be:

For every 15 calories you consume, you should have 1g of protein

IE 1500 calories a day = 100 grams of protein minimum a day

2700 calories = 180 grams of protein minimum a day

when bulking, protein content is key. The higher the amount of protein, the more you have for potential muscle gains(as long as its constrained by the overall calorie number)

just because you need 180g protein doesnt mean gorge on 3500 cals of food, anything you dont use for muscle is converted to fat 15/1 is a maximum ratio so ideally you want something closer to 10/1(probably the best you can manage eating normal food)

 

[MMS]

to Abraham pm sent

 

[Typical Knicks Fan]

Trying to get down to 180 by the end of the year. 220 now. Had to take the pics using the front facing nexus 7 camera.

 

[MMS]

may not need to lose that much weight

how tall are you, you dont appear to be 40lbs overweight from the pics

 

[Typical Knicks Fan]

5'11

 

[MMS]

Well it looks like you already got a base, try my routine and aim for a lb lost week

Just keep lifting and make it a habit

 

[The ADD]

I might need to switch to protein shakes for breakfast. I went longer in the gym Saturday and had a 45 gram shake for breakfast. I felt like a champ the rest of the day and this morning.

Good week last week overall, got the water consupmtion back up and dropped a good chunk of weight. I'm back on the trail and past the plateau I think brehs

 

[ThaPrez]

remember that the more muscle you can hang on to, the faster your metabolism will be.

so lift hard, keep that protein in... if you're at a deficit, you WILL lose muscle mass (unless you're a beginner or stupid obese) but by lifting as hard as possible, you will hang on to as much muscle as possible which will benefit you.

 

[K-Deini]

lambo whats a good workout routine while doing this? this phat routine is too exhausting and feel like it would be a better workout when bulking.

 

[Human Torch]

Yo MSS could you give me my numbers.

im 6' 212 22yrs. I wanna get down to 195-200.

Im stopped playing football about 2 years ago and need to burn the fat I put on since then. Im just getting back into a intense work out plan. I feel like the calorie-to-protein ratio will be the key for me.

How many calories during cutting? More than 1500 Im assuming.

Also whats some good meals (both cooked and fast food) that meet that ratio requirement

 

[MMS]

lambo whats a good workout routine while doing this? this phat routine is too exhausting and feel like it would be a better workout when bulking.

StrongLifts, Starting Strength, AllPro Beginner(A Simple Beginner's Routine - Bodybuilding.com Forums)

StrongLifts is in the gym directory sticky, SS is in my profile

 

[MMS]

Yo MSS could you give me my numbers.

im 6' 212 22yrs. I wanna get down to 195-200.

Im stopped playing football about 2 years ago and need to burn the fat I put on since then. Im just getting back into a intense work out plan. I feel like the calorie-to-protein ratio will be the key for me.

How many calories during cutting? More than 1500 Im assuming.

Also whats some good meals (both cooked and fast food) that meet that ratio requirement

1800-2200 calories

id start on the high end, focus on lifting..because of football you should have a good idea of lifts.

as far as food:

cooked:
ANY meat
frozen vegetable ANY
dinner rolls or baked potato

^^^easiest method for counting for cooking imo, sandwiches are also easy to count(slice of bread = such and such, meat has overall gram serving in the package get the overall number and divide into the actual servings, find your number)

protein shakes in general will make this simpler, skim milk + 2 scoops of most protein shouldnt break 700 cals

as far as fast food/take out

Subway(6" double meat subs, any will suffice Chicken Bacon Ranch tho )
Chick Fil A (just about everything on the menu is within the range)

^^^ideal, after that most places only have a handful of meals that match the criteria. General rule of thumb for burger places, largest burger without condiments is the best choice, diet soda and no fries

NO FRIES

 

[The ADD]

On days I lift I've been getting smoothies with 45 grams of protein. This shyt is killing my appetite for the rest of the day. Sounds good and bad.

 

[MMS]

as long as you hit your numbers

 

[Prince Akeem]

On days I lift I've been getting smoothies with 45 grams of protein. This shyt is killing my appetite for the rest of the day. Sounds good and bad.

I drink this on my lift days.