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

[The ADD]

Slowly phasing out protein powders and hitting macros with actual food

 

[Rawtid]

Slowly phasing out protein powders and hitting macros with actual food

I'm about to ready to drink everything. I'm not good with actual food lol

 

[The ADD]

I'm about to ready to drink everything. I'm not good with actual food lol

How do you feel full that way? I just can't do it.

 

[Rawtid]

How do you feel full that way? I just can't do it.

When I do protein shakes, I usually make a lot and sip over an hour or so and I'm able to last to lunch without feeling hungry.

 

[Rawtid]

yasso has a greek yogurt bar that fits the macros

yasso.com. I'm going to pick up some when I do my grocery shopping this weekend.

 

[GambinoMakeItWork]

okay so I read through the first post and I'm still slightly confused on a couple things.

For starters, I'm a soccer player in college and looking to get leaner. I'm already pretty fast, but I'd like to be quicker on the field.

I'm coming of off knee surgery and was on crutches for 6 weeks, so I'm getting back into things.

I downloaded the LoseIt app on my phone and plugged in my numbers.
Height: 5'9" Weight: 185 lbs. I'm 20, turning 21 in a month. Also I'll just throw in that my BF% is 18.7
& my BMR is 1850 calories.

So on the LoseIt app, I set my goal weight to 170 lbs, with a plan to lose 1.5 lbs a week. My daily calorie budget is 1,918 calories. So should I be shooting

for that, or should I be shooting for 500 under that? I've got the food aspect under control, and I'm in the gym lifting and doing cardio daily with my dad who has

been a big gym guy most of his life, so I'm good on that. I just want to make sure I'm going with the right numbers calorie-wise.

 

[MMS]

okay so I read through the first post and I'm still slightly confused on a couple things.

For starters, I'm a soccer player in college and looking to get leaner. I'm already pretty fast, but I'd like to be quicker on the field.

I'm coming of off knee surgery and was on crutches for 6 weeks, so I'm getting back into things.

I downloaded the LoseIt app on my phone and plugged in my numbers.
Height: 5'9" Weight: 185 lbs. I'm 20, turning 21 in a month. Also I'll just throw in that my BF% is 18.7
& my BMR is 1850 calories.

So on the LoseIt app, I set my goal weight to 170 lbs, with a plan to lose 1.5 lbs a week. My daily calorie budget is 1,918 calories. So should I be shooting

for that, or should I be shooting for 500 under that? I've got the food aspect under control, and I'm in the gym lifting and doing cardio daily with my dad who has

been a big gym guy most of his life, so I'm good on that. I just want to make sure I'm going with the right numbers calorie-wise.

well for starters

1) i dont use lose it to figure the calories, i use exrx.net 20 resting, 3 very light, 1 moderate

2) are you in a club sport or are you on the real team? how often do you practice?(i will readjust and find correct numbers for you, 1900 is too low at a glance)

3) youre in the gym with dad...but what exactly are you lifting(exercises? mode of progression?) reminder from the OG post Cardio has no bearing on fat loss with this guide.

 

[GambinoMakeItWork]

well for starters

1) i dont use lose it to figure the calories, i use exrx.net 20 resting, 3 very light, 1 moderate

2) are you in a club sport or are you on the real team? how often do you practice?(i will readjust and find correct numbers for you, 1900 is too low at a glance)

3) youre in the gym with dad...but what exactly are you lifting(exercises? mode of progression?) reminder from the OG post Cardio has no bearing on fat loss with this guide.

1) Okay, using that site, it gave me 2270 total calories.

2) I'm on the actual team, varsity. It's an NAIA school, comparable to NCAA D2, as far as level of competition goes for soccer. Currently, in the off season, my team practices 3 times a week, until we get out of school (end of April). I, however, having gotten knee surgery 9 weeks ago, probably won't be cleared for playing until around the start of summer. So I don't practice. When the season starts in the late summer, we go everyday.

3) We do Triceps/Chest one day, Biceps/Back one day, Randomly throw shoulders in there one day, Abs everyday with all that, and just kind of do that rotation through out the week. Kind of an unorthodox schedule I guess. But my dad has crazy muscle mass so I know he knows what he's doing. He does leg workouts on his own because I'm not cleared for that yet. And yeah, I guess the cardio is just to get my endurance up for soccer. But I'm confused, you're essentially saying that no matter what amount of cardio I do, it'll do nothing towards losing fat?

 

[MMS]

1) Okay, using that site, it gave me 2270 total calories.

2) I'm on the actual team, varsity. It's an NAIA school, comparable to NCAA D2, as far as level of competition goes for soccer. Currently, in the off season, my team practices 3 times a week, until we get out of school (end of April). I, however, having gotten knee surgery 9 weeks ago, probably won't be cleared for playing until around the start of summer. So I don't practice. When the season starts in the late summer, we go everyday.

3) We do Triceps/Chest one day, Biceps/Back one day, Randomly throw shoulders in there one day, Abs everyday with all that, and just kind of do that rotation through out the week. Kind of an unorthodox schedule I guess. But my dad has crazy muscle mass so I know he knows what he's doing. He does leg workouts on his own because I'm not cleared for that yet. And yeah, I guess the cardio is just to get my endurance up for soccer. But I'm confused, you're essentially saying that no matter what amount of cardio I do, it'll do nothing towards losing fat?

considering you arent practicing yet i redid your numbers(KIM the guide is built for obese, and extra overweight)
2651 -500 = 2151 cutting cals

so anywhere between 2100-2200 will suffice(dont cut more than this or eat more than this)

since you wont be practicing til summer, ur lifting will be your exercise. 3 days a week you need to be lifting. Unless you want me to give you a guide i wont, cause you said ur lifting with your pops.

BUT you need a mode of progression, are you increasing reps? increasing weight? how often? per workout? per week?

strength based routines(high weight/low rep) are the best for preserving muscle mass during a cut. So do with that what you will, but what i do know is you should always be trying to improve in some regimented way. If ur pops is doing that for you good, if not. Suggest some sort of progression..it wont be easy but it will be worth it.

as far as protein, you need a minimum of 130g. You wont eat less than that ever. Your ratio unlike the guide is 17/1. You have to eat ratios less than that and dont deviate.(remember the ratio is for the total meal, or total daily expenditure, i dont care how you arrive to the numbers just get there)

 

[GambinoMakeItWork]

considering you arent practicing yet i redid your numbers(KIM the guide is built for obese, and extra overweight)
2651 -500 = 2151 cutting cals

so anywhere between 2100-2200 will suffice(dont cut more than this or eat more than this)

since you wont be practicing til summer, ur lifting will be your exercise. 3 days a week you need to be lifting. Unless you want me to give you a guide i wont, cause you said ur lifting with your pops.

BUT you need a mode of progression, are you increasing reps? increasing weight? how often? per workout? per week?

strength based routines(high weight/low rep) are the best for preserving muscle mass during a cut. So do with that what you will, but what i do know is you should always be trying to improve in some regimented way. If ur pops is doing that for you good, if not. Suggest some sort of progression..it wont be easy but it will be worth it.

as far as protein, you need a minimum of 130g. You wont eat less than that ever. Your ratio unlike the guide is 17/1. You have to eat ratios less than that and dont deviate.(remember the ratio is for the total meal, or total daily expenditure, i dont care how you arrive to the numbers just get there)

yeah, I wouldn't consider myself obese or anything but I definitely think I've got too much fat for being a high-level soccer player. I'd like to get myself down to around 12% body fat. I've been around 18% most of my life so I know it'll be tough.

There is definitely progression in our workouts. This is my 3rd week going to the gym consistently. First week, on bench, I was doing 3 10-rep sets of 135, and now 2 weeks later this week, I was doing as many reps of 185 as I could and I also maxed out at 205. That's just an example.

While I do have this thing going on with my dad, could you give me a guide? Being older, he sometimes takes days off, plus I'm starting a new job so that might affect our ability to get in the gym together.

When I start playing soccer again, I'm going to play on alot of rec teams teams throughout June-July, to get ready for my season. Probably will be playing games 4-5 days a week. If not a game, then pickup. Would I need to adjust my numbers higher for that?

 

[MMS]

Ideally you want to keep increasing strength and reps as far as you can go. As far as your routine, write down what you are doing with your dad and keep it with you when hes not there(and when hes there as well) keep a mental note of what you did last time and keep trying to beat your old numbers. If you start stalling I recommend pyramids

Dont change your numbers until those games start in June. It isnt out of the question that you can hit <12% if you count properly from now til the beginning of June. But youll have to be exact. When i say 2100-2200 i really mean it. Dont slack. If you care enough youll follow through.

As far as lifting guides, i recommend starting strength and westsides for skinny b*stards(see the Gym Directory Sticky). Both are great routines. Once again the real important thing is to lift safely and continue progressing. If you aint progressing you just maintaining where ur at. If you can squeeze some muscle growth out while you cut itll be that much more noticeable when ur losing close to 100% pure fat.

 

[VicMackey415]

Read thru a lot of this. Tons of info. I been working out real solid for the last month. Been seeing results, been feeling better.
I'm trying to cut fat. So should I just be doing tons of cardiovascular and burnouts on the weights or can I lift heavy but still cut fat? Also wanted a recommendation on some fat burning supplements to look into.

Sent from my DROID RAZR using Tapatalk 2

 

[K-Deini]

need to buy smaller pants

 

[GambinoMakeItWork]

Ideally you want to keep increasing strength and reps as far as you can go. As far as your routine, write down what you are doing with your dad and keep it with you when hes not there(and when hes there as well) keep a mental note of what you did last time and keep trying to beat your old numbers. If you start stalling I recommend pyramids

Dont change your numbers until those games start in June. It isnt out of the question that you can hit <12% if you count properly from now til the beginning of June. But youll have to be exact. When i say 2100-2200 i really mean it. Dont slack. If you care enough youll follow through.

As far as lifting guides, i recommend starting strength and westsides for skinny b*stards(see the Gym Directory Sticky). Both are great routines. Once again the real important thing is to lift safely and continue progressing. If you aint progressing you just maintaining where ur at. If you can squeeze some muscle growth out while you cut itll be that much more noticeable when ur losing close to 100% pure fat.

alright cool, thanks for the help.

 

[LeVraiPapi]

MMS I love u breh. I m seeing huge progress now breh. I barely eat and I workout a lot. Add to that I m on my feet all day. Sweet gains, tough loss