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

[MMS]

Thanks man I apprciate the speedy reply, I plan to do a calisthenics for strength training, mixed with some free weights when I go with wifey to the gym.

as long as you progressively load more volume youll be alright. Consider using a weight vest that you can load

 

[Don'tCallMeLuckyB]

@MMS Op I got a couple questions, just want to make sure I'm on the right track.

Im 185 lbs, after inputting everything to the cal in op my daily is 2021. So I subtract 500 from that which leads me to 1521.

So do I ALWAYS want 20 cals per 1 gram of protein? If so that will lead me to intake 76 grams a day right?

And if I want to bulk I just add 500 above my maintenance but do I still want 20 cals per 1 gram of protein??

 

[Serious]

Right now I've been focusing on cardio with doing the elliptical and cross trainer, then doing squats (which I think my form is wrong. Don't feel the burn in my legs like I once did), bridges and sit ups.

And personally speaking I think I still undereat. These days I have maybe one meal a day.

A lot of it just takes time and consistency.

 

[The ADD]

@MMS Op I got a couple questions, just want to make sure I'm on the right track.

Im 185 lbs, after inputting everything to the cal in op my daily is 2021. So I subtract 500 from that which leads me to 1521.

So do I ALWAYS want 20 cals per 1 gram of protein? If so that will lead me to intake 76 grams a day right?

And if I want to bulk I just add 500 above my maintenance but do I still want 20 cals per 1 gram of protein??

1521 is pretty low IMO unless you are doing this with no form of exercise.

The 20 to 1 ratio is the ceiling he sets, lower is better. I would shoot for 125-150 grams of protein at your weight.

 

[MMS]

@MMS Op I got a couple questions, just want to make sure I'm on the right track.

Im 185 lbs, after inputting everything to the cal in op my daily is 2021. So I subtract 500 from that which leads me to 1521.

So do I ALWAYS want 20 cals per 1 gram of protein? If so that will lead me to intake 76 grams a day right?

And if I want to bulk I just add 500 above my maintenance but do I still want 20 cals per 1 gram of protein??

as stated by @The ADD 20-1 is just a hard limit, you wanna go lower than that

also given that you said 2021 how tall are you? This guide is built for people that are "overweight" this isnt for someone who is a month of working out away from being lean.

The closer you get to cut you gotta use smaller defecits and increasingly more protein and attention to micronutrients

 

[DJ3K]

Hi, I'm currently 287....worked a lot and was eating a bunch of bullshyt food late for the last year and gained like 50 lbs in that time. I'm currently trying to lose some weight. I'm 5-11 and my goal is to get to 210. Can anybody give me some good tips? Thanks!

 

[Bboystyle]

Hi, I'm currently 287....worked a lot and was eating a bunch of bullshyt food late for the last year and gained like 50 lbs in that time. I'm currently trying to lose some weight. I'm 5-11 and my goal is to get to 210. Can anybody give me some good tips? Thanks!

Eat a high protein diet(at least 130g), use a free online calorie calculator and determine how much calories u need to cut (aka lose weight), eat at that number, track it by using My Fitness Pal, and lift weights.

 

[MMS]

Eat a high protein diet(at least 130g), use a free online calorie calculator and deterine how much calories u need to cut (aka lose weight), eat at that number, track it by using My Fitness Pal, and lift weights.

 

[DJ3K]

Eat a high protein diet(at least 130g), use a free online calorie calculator and determine how much calories u need to cut (aka lose weight), eat at that number, track it by using My Fitness Pal, and lift weights.

Thanks, Cardio should be involved too right?

 

[Bboystyle]

Thanks, Cardio should be involved too right?

Doesnt have to at all. Thats optional. I only do cardio once a week because it help builds my lungs and stamina. Id look silly being this cut up dude who cant even jog a mile without dying

 

[DJ3K]

thanks bro...I appreciate the help

 

[Lo-Co]

Meal planning

I need to learn this.

 

[Rich Spirit]

Meal planning

I need to learn this.

Download the Mealtime app

 

[Apex]

Can you cut a 5x5 program down to 3x5 if you're cutting?

Ice Cream Fitness says you should cut to 3x5 if you're cutting.

 

[MMS]

Can you cut a 5x5 program down to 3x5 if you're cutting?

Ice Cream Fitness says you should cut to 3x5 if you're cutting.

its all a mental game

if you wanna do 3x5 do it but id up the weight to 10lbs per workout

15 vs 25 reps makes a big difference if you arent going to push the weights up each time proportionally