Onlybrad Posted January 12, 2012 Share Posted January 12, 2012 If Im 220 and 18% body fat and want to get down around 10% I should be eating around 2000-2200 cals a day along with -500-800 cal work out to loss weight. If I eat less cals around 1200-1500 would I loss more or risk losing muscle as well? So people say they loss more but Ive heard that if you don't give you body enough cals it will hold onto fat because its being starved. Thanks,Brad Link to comment Share on other sites More sharing options...
Onlybrad Posted January 13, 2012 Author Share Posted January 13, 2012 Where is all my vegan friends or people I talk to on here??? Link to comment Share on other sites More sharing options...
Fallen_Horse Posted January 13, 2012 Share Posted January 13, 2012 The best way to lose weight is at 200-300 calories below maintenance. So if you need 2500 a day, just eat 2200-2300, while keeping up with weight training. That way you can keep your muscle mass but slowly lose fat over time. Link to comment Share on other sites More sharing options...
Iron Clad Ben Posted January 14, 2012 Share Posted January 14, 2012 It's not as simple as just calories. Eat less fat and more healthy carbs. I eat a buttload of calories but most of it is fruit. I can't keep fat on. Link to comment Share on other sites More sharing options...
Fallen_Horse Posted January 14, 2012 Share Posted January 14, 2012 Meh, if he currently eats 50/20/30 (c/p/f) then he just needs to eat 200-300 calories less at 50/20/30 to lose weight. If he really wants to go into the thermic effect of digestion, he should just eat steak and broccoli all day, since protein takes the most energy to digest. However, I somehow doubt that's why he is here! Link to comment Share on other sites More sharing options...
KarakD. Posted January 15, 2012 Share Posted January 15, 2012 Give up all faux foods & food like substances. Eat lots of nuts, avocados, healthy fats, fresh veggies + fruit. Link to comment Share on other sites More sharing options...
mas Posted January 15, 2012 Share Posted January 15, 2012 Give up all faux foods & food like substances. Eat lots of nuts, avocados, healthy fats, fresh veggies + fruit. Giving up faux food and eating nuts, avocados, healthy fats, fresh veggies + fruit BUT STILL not eating below maintenance, is not going to lose fat. It's not as simple as just calories. Yes it is. The best way to lose weight is at 200-300 calories below maintenance. So if you need 2500 a day, just eat 2200-2300, while keeping up with weight training. That way you can keep your muscle mass but slowly lose fat over time. Best advice so far. Link to comment Share on other sites More sharing options...
blabbate Posted January 17, 2012 Share Posted January 17, 2012 Give up all faux foods & food like substances. Eat lots of nuts, avocados, healthy fats, fresh veggies + fruit. Giving up faux food and eating nuts, avocados, healthy fats, fresh veggies + fruit BUT STILL not eating below maintenance, is not going to lose fat. It's not as simple as just calories. Yes it is. The best way to lose weight is at 200-300 calories below maintenance. So if you need 2500 a day, just eat 2200-2300, while keeping up with weight training. That way you can keep your muscle mass but slowly lose fat over time. Best advice so far. Just want to +1 this whole thing to hopefully increase the odds this is the advice you'll use. Drop your calories 10-15%, keep everything else consistent, and check your weight every so often. Link to comment Share on other sites More sharing options...
vegansludge Posted January 19, 2012 Share Posted January 19, 2012 I don't want to quote that entire post again so consider this my +1. However ... It's not as simple as just calories. Eat less fat and more healthy carbs. I eat a buttload of calories but most of it is fruit. I can't keep fat on. But do you know what your maintenance calories are and do actually track your calories and/or macros? Even though you "eat a buttload of calories," chances are you're burning more than you're consuming. It is about calories/calories out. Here are a couple of articles OP should read in case they're not swayed:http://www.bodyrecomposition.com/fat-loss/is-a-calorie-a-calorie.htmlhttp://www.wannabebig.com/diet-and-nutrition/the-dirt-on-clean-eating/ Link to comment Share on other sites More sharing options...
Iron Clad Ben Posted January 19, 2012 Share Posted January 19, 2012 I don't want to quote that entire post again so consider this my +1. However ... It's not as simple as just calories. Eat less fat and more healthy carbs. I eat a buttload of calories but most of it is fruit. I can't keep fat on. But do you know what your maintenance calories are and do actually track your calories and/or macros? Even though you "eat a buttload of calories," chances are you're burning more than you're consuming. It is about calories/calories out. Here are a couple of articles OP should read in case they're not swayed:http://www.bodyrecomposition.com/fat-loss/is-a-calorie-a-calorie.htmlhttp://www.wannabebig.com/diet-and-nutrition/the-dirt-on-clean-eating/ Yes I track my calories and my macros. It's about 3,100 on rest days, 3,600 most days and 4K+ on heavy activity days, averaging out to >80/<10/<10 over the long haul. How do you explain a guy like Tim van Orden who routinely eats less than 2,000 calories a day, works out a ton, and yet despite being a runner is built like a gymnast? Link to comment Share on other sites More sharing options...
HorseSense Posted January 19, 2012 Share Posted January 19, 2012 The general guideline is actually to eat maintenance and then do cardio to lose fat. But first you have to find your maintenance which brings you to the cookie cutter formulas for determining such a number. I agree with Ben on this one. The general guideline for everyone is "so many calories by so and so formula" but I've found I don't fit anywhere near that formula and if I do want to eat all the calories I'm supposed to be eating without gaining a TON of fat I have to get it through fruit. Otherwise I have to eat well below and people would be shocked at what I am maintaining my weight on. David Edit: That doesn't mean I'm not saying don't use a formula to go by. I think it is a good starting point. Link to comment Share on other sites More sharing options...
Fallen_Horse Posted January 19, 2012 Share Posted January 19, 2012 (edited) How do you explain a guy like Tim van Orden who routinely eats less than 2,000 calories a day, works out a ton, and yet despite being a runner is built like a gymnast?A few options 1. He has a very low metabolism2. He eats more than 2000 calories a day3. He doesn't look like a gymnast (see below) Van Ordenhttp://3.bp.blogspot.com/-SP4SEWnZL4c/TcY6Gg2XOPI/AAAAAAAAAVs/9TiCTuc2Lpk/s1600/Tim+VanOrden-1.jpg Gymnasthttp://www.nd.edu/~ndsmcgym/assets/images/stronggymnast.jpg Edited January 20, 2012 by Fallen_Horse Link to comment Share on other sites More sharing options...
viciousvixenx Posted January 19, 2012 Share Posted January 19, 2012 How do you explain a guy like Tim van Orden who routinely eats less than 2,000 calories a day, works out a ton, and yet despite being a runner is built like a gymnast?A few options 1. He has a very low metabolism2. Eat eats more than 2000 calories a day3. He doesn't look like a gymnast (see below) You took the thoughts right out of my mind Link to comment Share on other sites More sharing options...
Cellar Yeti Posted January 22, 2012 Share Posted January 22, 2012 If I eat too little my metabolism shitcans, my body dumps muscle mass, and I build fat. No beuno. Link to comment Share on other sites More sharing options...
James Posted January 24, 2012 Share Posted January 24, 2012 3. He doesn't look like a gymnast Haha ^ This Link to comment Share on other sites More sharing options...
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