Met. rates and dieting - UK-Muscle Body Building Community

powerU · 03-08-2004, 12:28 PM

What's the maths for a cutting diet, do i times my bodyweight (lbs) x 14 to get my calorie intake??
Gonna work out a 40/40/20 split.

philipebrown · 03-08-2004, 12:47 PM

dont think diets are as clear cut that you can rely on a formula. dont know about that one

powerU · 03-08-2004, 12:53 PM

was just going to use it as a base and adjust with experience - I've never actually sat down and worked out the exact figures for what I eat, thought I'd give it a go.

philipebrown · 03-08-2004, 03:01 PM

i tried to do it once, counting every calorie of everything i put in my mouth, couldnt keep up with it all, was doing my head in! just lazy i guess

powerU · 03-08-2004, 03:05 PM

LOL - now was that my 7th or 8th pint of lager, so my overall carbs are...

crazycacti · 03-08-2004, 03:38 PM

not to mention where that is on the Glycemic Index! :p

powerU · 03-08-2004, 03:44 PM

back to thread!

14 x bodyweight (lbs) for a starting point then???

crazycacti · 03-08-2004, 04:25 PM

sorry :o - personally when i'm on cutting cycle as i am now i eat 10 to 11 * my bodyweight - a lot of ppl may say that low on here but thats what works for me - i eat no more than 130g of complex carbs (i don't count my PWO carbs), and get 200-250 g of protein - i take 20-30g of glutamine a day a drink loads - it def works for me since in the last year i have lost about 14% of my bf and strength has gone up too.

powerU · 03-08-2004, 04:28 PM

you lost 14%, blimey, what was it when started

crazycacti · 03-08-2004, 06:05 PM

i was about 30/31% when i started - one fat kid! lost a good 4 1/2 stone from my heaviest weight - its really good to start seeing some muscle definition now!

i just worked on cutting the cals right back and eatin low GI carbs only and trying to stop catabolism the best i could - can't wait to see some before and after photos of this year to the next - forgot to take some last year - got a couple of me when i was at my heaviest though - always makes me more determined when i look at them!

Jock · 03-08-2004, 08:11 PM

Personally I multiply my weight in pounds by 15 and subtract 500kcals to get my cutting figures. Other people just multiply their weight by 12.

Formulas are by no means fool-proof but they give you a reasonable idea of what your total should look like. You can always post it here for other perspectives and opinions.

As Crazycacti says cutting is all about personal experience, finding out what works for you. There is nothing to stop you adjusting your diet a little if you are not happy with your results.

Jock

powerU · 04-08-2004, 09:36 AM

I currently weigh 198lbs at 5'9", BF% not too sure, holding a bit around my stomach and a small amount on my chest , that's it.
Stats:
Chest: 43
Waist: 36
Arms: 15.5
Neck: 16.5
Thighs: 26
Calfs: 17

I'm working out a diet based on 2750 cals per day at 40/40/20, making 275g protein, 275g carbs and 61g of fat.

I'm training 6 days per week as of last week (cheers phillipebrown!), if anyone to see the routine that's a post in itself (to follow).
Loving the new training split, got a bit stale after 10 months of heavy 4 day split.

Input welcome guys - I'll post my training routine next.

powerU · 04-08-2004, 09:36 AM

Day 1 Quads and Hams

Leg Ext superset (s/s) with leg curls 4 x 25,25,15,10
Hack Squat 4 x 25,15,10,6
Leg Press s/s leg ext 4 x 25,15,10,25
Single leg curls 4 x 25,15,10,25

Day 2 Shoulders and Tris

Shoulder Press machine 3 x 25,15,10
Behind Neck Press 3 x 25,15,10
Lateral Raise 3 x 10
Cable Laterals 3 x 25,15,10
Skull Crushers 3 x 25,15,10 (rep out with close grip press with the EZ bar as soon as you finish the last set)
Reverse grip pushdowns 3 x 25,15,10

Day 3 Back 1 and Bis

Dealift 4 x 15,15,10,6
Shrugs 4 x 25,15,10,6
Bent over laterals 3 x 25,15,10
Upright Rows 3 x 25,15,10
Rear Delt cable laterals 3 x 25,15,10
EZ curls 3 x 25,15,10
Single arm dumbell curls 3 x 6,6,6 (1st set straight wrist, 2nd set twist your wrist in as you contract and 3rd set are hammer curls)
cable curls 1 x triple drop to failure

Day 4 Abs Calves and hams

Crunches 4 x 25
Sit up machine 4 x 25,15,15,15
Leg raises 4 x 15
Leg curls s/s stiff legged deadlift 4 x 10
standing leg curls 4 x 25,15,10,25
Standing calf raise 6 x 25,15,10,10,10,10

Day 5 Chest shoulders Tris

Pec Dec s/s Seated bench machine 4 x 25,15,10,25
Incline Press 4 x 15,10,6,25
Incline Seated Press 3 x 15,15,15 (or hammer pess)
Seated Shoulder press to the front 4 x 25,15,10,6 (smith machine)
Side laterals cable 4 x 25,15,10,25
Dip Machine 4 x Failure
Pushdowns straight bar 4 x 25,15,10,25

Day 6 Back 2 and calves

Wide grip pulldowns 3 x 25,15,10
Narrow grip pulldowns 3 x 25,15,10
T-Bar Rows 3 x 10,10,10
Dumbell Rows 3 x 15
Seated Rows 3 x 25,15,10

Seated Calves 4 x 25,15,10,25
Donkey Calves 3 x 25
Standing Calves 4 x 25,15,10,10

03-08-2004, 12:28 PM	#1 (permalink)
powerU Getting HUGE! Join Date: Oct 2003 Location: Derbyshire Posts: 1,140	Met. rates and dieting What's the maths for a cutting diet, do i times my bodyweight (lbs) x 14 to get my calorie intake?? Gonna work out a 40/40/20 split.

03-08-2004, 12:47 PM	#2 (permalink)
philipebrown Looking Freaky Join Date: Nov 2003 Location: north east Posts: 924	dont think diets are as clear cut that you can rely on a formula. dont know about that one __________________ "no, no, side chest franco, not front chest!........ ....and if you don't have it, don't hit it!" Arnold...from the making of pumping iron.

03-08-2004, 03:01 PM	#4 (permalink)
philipebrown Looking Freaky Join Date: Nov 2003 Location: north east Posts: 924	i tried to do it once, counting every calorie of everything i put in my mouth, couldnt keep up with it all, was doing my head in! just lazy i guess __________________ "no, no, side chest franco, not front chest!........ ....and if you don't have it, don't hit it!" Arnold...from the making of pumping iron.

03-08-2004, 08:11 PM	#11 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,038	Personally I multiply my weight in pounds by 15 and subtract 500kcals to get my cutting figures. Other people just multiply their weight by 12. Formulas are by no means fool-proof but they give you a reasonable idea of what your total should look like. You can always post it here for other perspectives and opinions. As Crazycacti says cutting is all about personal experience, finding out what works for you. There is nothing to stop you adjusting your diet a little if you are not happy with your results. Jock __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

03-08-2004, 12:53 PM	#3 (permalink)
powerU Getting HUGE! Join Date: Oct 2003 Location: Derbyshire Posts: 1,140	was just going to use it as a base and adjust with experience - I've never actually sat down and worked out the exact figures for what I eat, thought I'd give it a go.

03-08-2004, 03:05 PM	#5 (permalink)
powerU Getting HUGE! Join Date: Oct 2003 Location: Derbyshire Posts: 1,140	LOL - now was that my 7th or 8th pint of lager, so my overall carbs are...

03-08-2004, 03:38 PM	#6 (permalink)
crazycacti Fat and bulking... Join Date: Jun 2004 Location: Isle of Man/Newcastle Posts: 1,417	not to mention where that is on the Glycemic Index! :p

03-08-2004, 03:44 PM	#7 (permalink)
powerU Getting HUGE! Join Date: Oct 2003 Location: Derbyshire Posts: 1,140	back to thread! 14 x bodyweight (lbs) for a starting point then???

03-08-2004, 04:25 PM	#8 (permalink)
crazycacti Fat and bulking... Join Date: Jun 2004 Location: Isle of Man/Newcastle Posts: 1,417	sorry :o - personally when i'm on cutting cycle as i am now i eat 10 to 11 * my bodyweight - a lot of ppl may say that low on here but thats what works for me - i eat no more than 130g of complex carbs (i don't count my PWO carbs), and get 200-250 g of protein - i take 20-30g of glutamine a day a drink loads - it def works for me since in the last year i have lost about 14% of my bf and strength has gone up too.

03-08-2004, 04:28 PM	#9 (permalink)
powerU Getting HUGE! Join Date: Oct 2003 Location: Derbyshire Posts: 1,140	you lost 14%, blimey, what was it when started

03-08-2004, 06:05 PM	#10 (permalink)
crazycacti Fat and bulking... Join Date: Jun 2004 Location: Isle of Man/Newcastle Posts: 1,417	i was about 30/31% when i started - one fat kid! lost a good 4 1/2 stone from my heaviest weight - its really good to start seeing some muscle definition now! i just worked on cutting the cals right back and eatin low GI carbs only and trying to stop catabolism the best i could - can't wait to see some before and after photos of this year to the next - forgot to take some last year - got a couple of me when i was at my heaviest though - always makes me more determined when i look at them!

04-08-2004, 09:36 AM	#12 (permalink)
powerU Getting HUGE! Join Date: Oct 2003 Location: Derbyshire Posts: 1,140	I currently weigh 198lbs at 5'9", BF% not too sure, holding a bit around my stomach and a small amount on my chest , that's it. Stats: Chest: 43 Waist: 36 Arms: 15.5 Neck: 16.5 Thighs: 26 Calfs: 17 I'm working out a diet based on 2750 cals per day at 40/40/20, making 275g protein, 275g carbs and 61g of fat. I'm training 6 days per week as of last week (cheers phillipebrown!), if anyone to see the routine that's a post in itself (to follow). Loving the new training split, got a bit stale after 10 months of heavy 4 day split. Input welcome guys - I'll post my training routine next.

04-08-2004, 09:36 AM	#13 (permalink)
powerU Getting HUGE! Join Date: Oct 2003 Location: Derbyshire Posts: 1,140	Day 1 Quads and Hams Leg Ext superset (s/s) with leg curls 4 x 25,25,15,10 Hack Squat 4 x 25,15,10,6 Leg Press s/s leg ext 4 x 25,15,10,25 Single leg curls 4 x 25,15,10,25 Day 2 Shoulders and Tris Shoulder Press machine 3 x 25,15,10 Behind Neck Press 3 x 25,15,10 Lateral Raise 3 x 10 Cable Laterals 3 x 25,15,10 Skull Crushers 3 x 25,15,10 (rep out with close grip press with the EZ bar as soon as you finish the last set) Reverse grip pushdowns 3 x 25,15,10 Day 3 Back 1 and Bis Dealift 4 x 15,15,10,6 Shrugs 4 x 25,15,10,6 Bent over laterals 3 x 25,15,10 Upright Rows 3 x 25,15,10 Rear Delt cable laterals 3 x 25,15,10 EZ curls 3 x 25,15,10 Single arm dumbell curls 3 x 6,6,6 (1st set straight wrist, 2nd set twist your wrist in as you contract and 3rd set are hammer curls) cable curls 1 x triple drop to failure Day 4 Abs Calves and hams Crunches 4 x 25 Sit up machine 4 x 25,15,15,15 Leg raises 4 x 15 Leg curls s/s stiff legged deadlift 4 x 10 standing leg curls 4 x 25,15,10,25 Standing calf raise 6 x 25,15,10,10,10,10 Day 5 Chest shoulders Tris Pec Dec s/s Seated bench machine 4 x 25,15,10,25 Incline Press 4 x 15,10,6,25 Incline Seated Press 3 x 15,15,15 (or hammer pess) Seated Shoulder press to the front 4 x 25,15,10,6 (smith machine) Side laterals cable 4 x 25,15,10,25 Dip Machine 4 x Failure Pushdowns straight bar 4 x 25,15,10,25 Day 6 Back 2 and calves Wide grip pulldowns 3 x 25,15,10 Narrow grip pulldowns 3 x 25,15,10 T-Bar Rows 3 x 10,10,10 Dumbell Rows 3 x 15 Seated Rows 3 x 25,15,10 Seated Calves 4 x 25,15,10,25 Donkey Calves 3 x 25 Standing Calves 4 x 25,15,10,10