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

[MMS]

Another week of measurable losses, we are at all new lows brehs

I'm struggling with how low I should aim for. Never going to get rid of this mid-section

I feel like if I ate a maintenance I would gain a shyt load of weight, I don't understand.

stats? start weight? current weight?

lifts? current overall protein consumption? overall cal consumption?

20/1 is a maximum...not ideal, ideal is 15/1 or less

focus on lifting the lower your bodyfat the less of an effect cardio will have

 

[Rawtid]

15? *Re-calculates*

Whew!! My special K still makes the cut. I almost cried.

 

[The ADD]

stats? start weight? current weight?

lifts? current overall protein consumption? overall cal consumption?

20/1 is a maximum...not ideal, ideal is 15/1 or less

focus on lifting the lower your bodyfat the less of an effect cardio will have

Started: 220 (roughly)
Current: 173

Lifts: Working with a PT for a couple months not I'm not really tracking numbers but we hit chest/arms, back and legs (12-15 reps) 3 days and I do cardio 3 days (3.8-4 miles of running), rest on Mondays

Protein: Lift days: 80-101, non-lift:70-75
Cals: 1800 (never more than 1900) (Maintenance is 2550)

15? *Re-calculates*

Whew!! My special K still makes the cut. I almost cried.

That's 12-1 right?

 

[MMS]

Protein is very low, you need to be hitting 100g per day minimum! Ideal is 140-160

Invest in protein shakes, get the protein in

Your cals can stay the same, hope that helps

Great progress so far, but realize the lower you get the more protein will be necessary

 

[MMS]

15? *Re-calculates*

Whew!! My special K still makes the cut. I almost cried.

the heavier you are, the easier it is for you to lose fat regardless the macro

the skinnier you get the more paramount it is to preserve muscle

you do this by ensuring high protein and lifting

one and not the other will not suffice

back @ ADD you are passed the "beginner" stage

my advice is to have a mandatory protein shake as a "meal" the body needs 50g protein just for the brain and organs, in order to keep muscle youll need closer to LBM which is in the 130 range

keep in mind the scope of the guide, its designed for heavy beginners but at this point you are not

IE me going from 160 > 150 i took in 1700 cals 170g protein

 

[The ADD]

Protein is very low, you need to be hitting 100g per day minimum! Ideal is 140-160

Invest in protein shakes, get the protein in

Your cals can stay the same, hope that helps

Great progress so far, but realize the lower you get the more protein will be necessary

I realize the protein is low but I only eat fish so the deck is stacked against me.

With the shakes (I plan on adding soon) replacing breakfast or my snack my net gain on protein will be 8-12 grams tops if the calories remain roughly the same. The powders I see are 22-23 at 190 cals a scoop. If nothing else it seems like my cals would need to increase to 2000ish to get there with the shake as meal replacement.

 

[Rawtid]

the heavier you are, the easier it is for you to lose fat regardless the macro

the skinnier you get the more paramount it is to preserve muscle

you do this by ensuring high protein and lifting

one and not the other will not suffice

back @ ADD you are passed the "beginner" stage

my advice is to have a mandatory protein shake as a "meal" the body needs 50g protein just for the brain and organs, in order to keep muscle youll need closer to LBM which is in the 130 range

keep in mind the scope of the guide, its designed for heavy beginners but at this point you are not

IE me going from 160 > 150 i took in 1700 cals 170g protein

I can't lift anything over 15lbs (doctors orders) until the end of November. That's why I'm focusing strictly on diet and using resistance bands. Is that cool or should I start this program in November?

 

[ThaBronxBully]

Im Horrible With Keeping Track Of My Calorie Intake Of EVERY SINGLE Thing I Eat

I Try To Look At Labels And Keep An Estimate In My Head Throughout The Day And Make Sure It's Fairly Low By The Time My Eating Day Is Over, Im Sure There's Been Times I Go Too Low Just To Be Safe

Any Advice On That? shyt Is A Chore In Itself Actually Counting.

 

[Rawtid]

Started: 220 (roughly)
Current: 173

Lifts: Working with a PT for a couple months not I'm not really tracking numbers but we hit chest/arms, back and legs (12-15 reps) 3 days and I do cardio 3 days (3.8-4 miles of running), rest on Mondays

Protein: Lift days: 80-101, non-lift:70-75
Cals: 1800 (never more than 1900) (Maintenance is 2550)



That's 12-1 right?

Yes its 12-1 if you don't count milk.


Add do you like isopure? One drink is 40g of protein so drinking one throughout the day will help. You can also do a protein bar...I found one that's 20g.

 

[MMS]

Im Horrible With Keeping Track Of My Calorie Intake Of EVERY SINGLE Thing I Eat

I Try To Look At Labels And Keep An Estimate In My Head Throughout The Day And Make Sure It's Fairly Low By The Time My Eating Day Is Over, Im Sure There's Been Times I Go Too Low Just To Be Safe

Any Advice On That? shyt Is A Chore In Itself Actually Counting.

Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com

@ Mi Rawtid i really dont have anything for it

thermodynamics and human anatomy are pretty absolute here, if you dont induce some sort of muscle growth you lose it. Until youre cleared to lift, this will be the norm

@ ADD take the full 2 scoops with skim milk, should come out to 500 cals ish with 60-70g protein

protein IS the key, regardless how you get it(preferably animal protein)

i dont know your reasoning behind eating only fish, but tuna packets are 100-150 cals @ 20g protein, greek yogurt is 120 cal 18g protein etc

there are ways to get there, if you want results youll make changes

 

[The ADD]

Im Horrible With Keeping Track Of My Calorie Intake Of EVERY SINGLE Thing I Eat

I Try To Look At Labels And Keep An Estimate In My Head Throughout The Day And Make Sure It's Fairly Low By The Time My Eating Day Is Over, Im Sure There's Been Times I Go Too Low Just To Be Safe

Any Advice On That? shyt Is A Chore In Itself Actually Counting.

I figure low is better than over but I see your point. At this point I have it close to memorized because I eat the same things daily for breakfast, and afternoon snack. Lunch is harder but I usually look up the restaurant before I eat and browse the nutritional guides if I can. I'll also write it down during the day to make sure my math is correct. I just did that for lunch actually.

 

[ThaBronxBully]

I figure low is better than over but I see your point. At this point I have it close to memorized because I eat the same things daily for breakfast, and afternoon snack. Lunch is harder but I usually look up the restaurant before I eat and browse the nutritional guides if I can. I'll also write it down during the day to make sure my math is correct. I just did that for lunch actually.

Yeah Same Here

 

[Rawtid]

I still thank you Mm. I'll probably still keep with the ratios though because I'm supposed to be getting protein anyway. I'll check back later in the year when I'm able to lift.

 

[MMS]

I'm not saying you wot lose weight, but without proper lifting muscle will be lost if you don't see your hip bones keep cutting anyways

 

[The ADD]

@ ADD take the full 2 scoops with skim milk, should come out to 500 cals ish with 60-70g protein

protein IS the key, regardless how you get it(preferably animal protein)

i dont know your reasoning behind eating only fish, but tuna packets are 100-150 cals @ 20g protein, greek yogurt is 120 cal 18g protein etc

there are ways to get there, if you want results youll make changes

Lunch is likely the biggest void. I do fine on cals but the protein is usually lacking.

I just need to start a new phase of bringing my lunch to get to that point. So this is a good time to reset.

Breakfast: Protein Shake=60-70 @500
Lunch= Two tuna sandwiches + fruit= 26 @ 430
Snack=Chobani=13 @ 160
Dinner=Salmon, sweet potato, salad, Babybel Cheese, fruit=31 @ 600
Totals=130 @ 1690

I may be under eating right now on cals