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

[MMS]

@MMSex Now that Ive lost that extra 33lb thanks to the brehs and brehettes in this forum I want to start lifting where should I start

You should have been lifting regardless

Nevertheless any routine will work as long as you make it a point to move up in weight. Just don't neglect anything, and always incorporate fundamental lifts

 

[Soundbwoy]

You should have been lifting regardless

Nevertheless any routine will work as long as you make it a point to move up in weight. Just don't neglect anything, and always incorporate fundamental lifts

I had a back injury breh can you link me up where I can learn propper stances and shyt I aint trying to fukk up my back again

 

[MMS]

I have the starting strength ebook in my profile, it's probably your best bet

I'm still on vaca right now so just ask around

 

[K-Deini]

only 16 more days til i begin my cut

 

[detroitwalt]

This might be a silly question but is it wrong to not track fruit and vegetables? I put fruit in my yogurt and oatmeal and eat a big salad almost everyday but never bother inputting them into myfitnesspal

 

[MMS]

This might be a silly question but is it wrong to not track fruit and vegetables? I put fruit in my yogurt and oatmeal and eat a big salad almost everyday but never bother inputting them into myfitnesspal

fruit generally has cals, but most vegetables dont(exceptions IE avocado, eggplant etc)

 

[The ADD]

This might be a silly question but is it wrong to not track fruit and vegetables? I put fruit in my yogurt and oatmeal and eat a big salad almost everyday but never bother inputting them into myfitnesspal

Macro calculations

 

[detroitwalt]

Macro calculations

Slow down homie. What's macro calculations? Is that the IIFYM thing? I can be weighing out spinach and onions and all the other salad ingredients. Bananas avacados and sweet potatoes are the only things I keep track of

 

[The ADD]

Slow down homie. What's macro calculations? Is that the IIFYM thing? I can be weighing out spinach and onions and all the other salad ingredients. Bananas avacados and sweet potatoes are the only things I keep track of

If you aren't counting macros now then it doesn't matter, carry on

 

[LukeHobbs]

Man got Mynetdiary on my phone hittin the gym up 4 times this week I'm bout to be in no time

 

[detroitwalt]

If you aren't counting macros now then it doesn't matter, carry on

I'm going to look into that to see what I've been missing out on

 

[K-Deini]

@MMSex

on monday i begin my cut and im gonna be doing the ultimate diet 2.0. i read the book last night and i wanted to run these numbers by you and see if this seems correct and if any changes u would make.

age:23
sex:male
height:67inches
weight:160

bmr:1750
activity cals:401
total:2151

monday/tuesday:
he says the first two days cut your calorie maintenance in half, but i feel that would be too low at 1075. does that seem alright considering the re-feeding later on in the week? or should i tack on some calories? cuz he also says you shouldnt eat less than 1200.

with that number my 20% carb intake is 54g at about 216cals, my protein at 1.5g/lb is 195g is 780cals. that would only leave me with 79cals in fat.

wednesday:
the same as the monday and tuesday.

thursday am:
my cals would be cut 25% so now i would consume 806

thursday pm:
before workout 25-30g of carbs which equal out to 100-120cals and 15g of whey equaling 60cals.

thursday pm:the carb-load:
from thursday night to friday night 7-8g of carbs per lbm, so 910-1040g of carbs, making the calories range from 3640-4160 then add 1g/lb of protein so 160g = 640 cals. and finally about 50g of fat coming to 450cals. so ranging from 5716-6236 calories.

saturday:
before working out, 30g of carbs = 120cals. 15g of protein = 60cals. during workout tack on 30-60g via gatorade = 120-240cals. later on in day eat 2-2.5g/lbm = 260g-325g of carbs = 1040-1300cals. 1g/lb = 160g of protein = 640cals and then anywhere between 40g-50g of fat = 360-450cals. saturdays total ranges from 2340-2810.

now would you cut 10-20%(from carbs) on this day like he says if u wanna accelerate fat loss or just stick with the regular calories youre given?

sunday:
consume maintenance calories and eat 1-1.5g/lbm in carbs = 520-780cals. 1g/lb in protein=160g/640cals and the remaining cals in fat which would range from 730-990cals. i can also cut 10-20% like saturday.


so heres my week breakdown according to the numbers up top, strictly calories wise.
monday:1075cals
tuesday:1075cals
wednesday:1075cals
thursday/friday:5716-6236cals
saturday:2340-2810
sunday:2150

also would you recommend taking of those supplements he mentioned or should i be good with just a multi, fish oil and zinc?

 

[The ADD]

^^^
You need to create a thread/log because that seems like torture M-W

 

[MMS]

the carb load days seem high

id do the minimum 1200 instead of 1035 or whatever @K-Deini

 

[K-Deini]

^^^
You need to create a thread/log because that seems like torture M-W

yea i know but lyle says

"All I can say is to suck it up; if you want superior
results, you're going to have to work for them."