Cutting and dropping BF% question

[Caffeine]

Right now my goal is to lose bf% and im wondering how much I should eat when I am trying to do this. My BMR is 2155 Im 25yrs old 6'4 and 205 lbs (I think I calculated my BMR right)

Im wondering how much below my BMR my calories should be after I subtract my exercise calories from what I eat? Or is just simply ending up below my bmr what I need to do and how much im below it doesnt really matter much. Im looking for a ballpark figure on how many calories I should be eating per day while I am cutting. Also in regards to my diet while I am trying to lose bf should I be cutting my carbs down more? Right now im trying to stick to 40% carbs 35% protein 25% fat. Is this a good ratio for my diet or should I be using a different one.

A quick summary of my routine is as follows.

Mon, Wed, Fri 1 mile warmup run and weight training 1hr

Tues, Thurs, Sat Cardio (Elliptical, Treadmill, Bike, Stairmaster 1hr or 10x sprints)

Thanks in advance

[OldGuy]

Did you use Harris-Benedict to figure your BMR? Did you multiply with the activity multiplier? Cals seem a little low for someone your size.

[gettinhuge]

I eat alittle diffrent but it might work for you, are you losing weight or trying to gain some size and lose fat? I eat 5-6 times aday and I only eat carbs early (ending by post workout around 1) I intake alot of protiens in all my meals. Not sure really what you are looking to do, but if you go to the nutrition forum and look up a guy named kaiser he is very knowledgable. Hope that helps

[repoman]

caffenine,

your BMR is correct (actually I got you at 2168, but, close enough)but what you have missing in the equation is an activity multipler.
Even using a *moderate multiplier(1.55) I have you at 3360 calories just to maintain your current weight.
*moderate is defined as "exercises or plays sports 3-5 times a week"
Soooooo, subtract 500 cals from that...bringing you to 2,860 calories a day to lose approx. 1 lb of (hopefully) fat a week...safely.

hope this helps,

repo

[gettinhuge]

Repo man,
Help me understand all this math. Should I try this with my new diet and mass building workout or just go with what I know? Thanks

[repoman]

it's the Harris-Benedict formula, as oldguy mentioned. It takes into account your height, weight, age, and activity level.
To build mass , and minimize fat gains, the formula says to add 500 calories a day to your maintaince level. We're only talking about putting on a lb or so a week, nothing real sexy, just steady gains.
....not sure what your question is...

[Caffeine]

Im basically just trying to drop my bodyfat im not really concerned about size im plenty big already just looking to go for definition and lean up and lose weight in the process. In regards to the carb breakdown do you guys thing that 40% is too much? I also only eat carbs in the mornings and none past lunch.

So basically I should be eating around 2800 calories and whatever exercise i do on top of that should just add to me getting quicker results if im understanding correctly. Thanks again

[repoman]

"regards to the carb breakdown do you guys think that 40% is too much..."

maybe
....a good strength training ratio, with a focus on fat burning, would be 40p/30c/30f

2,800 cals a day would definitely result in weight(fat)loss

good luck

[jwrives]

6'4" and 205# does not sound like you are overweight. Are you sure you don't just need to add some muscle mass to replace the fat? I am 6' 1" and 197 at about 11% BF. I am thinking 6'4" and something below 200 would be a pretty skinny dude.

[Lost Dog]

There's been a lot of talk, lately, about adding muscle and dropping fat, staying the same weight but leaning up, etc.

I don't think that can happen as a one-step process. I think you need to do one, then the other. In the end, you may end up the same weight.

Don't ou have to be in a calorie deficit to lose fat and a have a calorie surplus to put on muscle?

[OldGuy]

You have to be in a calorie deficit to lose weight, and calorie surplus to gain weight. No guarantee it will be fat loss or muscle gain.

I think that you could lose fat while styaing the same weight if you have the proper diet and exeecise program. But it will take a much longer time than following a cutting diet.

[jwrives]

I know the old everbody is different applies here, but that is not my experience. About 7 years ago I had a layer of fat around my middle (typical middle age spare tire) despite the fact that I lifted weights 3 days a week and did 40-60 minutes of aerobic exercise 5 days a week. I finally wised up and got my diet right and within about 3 months I dropped 3 inches off my waist and dramatically dropped my BF%. Over that same time my weight went from 179# to 180#.

I still today find that I can control my bodyfat pretty well by controlling what I eat not necessarily how much I eat.

[gettinhuge]

When I am in my mass building phase I try not to worry so much about weight. I watch what I eat, try to eat clean, and lift heavy. I ussually stay around the same weight maybe alittle heavier but feel that is good muscle mass. I use the mirror to judge, trust me you will notice the changes.

[Newlife]

Originally posted by gettinhuge:
When I am in my mass building phase I try not to worry so much about weight. I watch what I eat, try to eat clean, and lift heavy. I ussually stay around the same weight maybe alittle heavier but feel that is good muscle mass. I use the mirror to judge, trust me you will notice the changes.

Ditto. Mirror and clothes can really tell you what going on. I have gained 15lbs since summer by bulking. Good eating, but a lot of it. Next month I cut out beer and log my calories to cut again. One big damn cycle, over, and over, and over again...

[gettinhuge]

Newlife,
I find that jumping on the scale gets in my head (in a bad way) when Im trying to get mass. I really like your saying at the bottom of your posts, that kinda says it all..